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Posted on 30th March 2018 by Chris Cummins
Power Clean
-Heavy Single (Working in 2’s)
60 Power Cleans for time in 2’s
-60/40kg
-Each break in reps/transition = 400m run for both athletes.
Posted on 29th March 2018 by Chris Cummins
WOD
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Posted on 28th March 2018 by Chris Cummins
Push Jerk
To 3RM
3 RFT
15 Push Jerks
15 Front Squats
-60/40kg. Bar taken from the ground
Posted on 27th March 2018 by Chris Cummins
EMOM 20
A) 3 Hang Power Snatch (Building weight)
B) 8 Over bar burpees
Posted on 26th March 2018 by Chris Cummins
5 Rounds
35 Double Unders
15 KB Swings (24/20)
10 Burpees
15 Wall Balls (9/6)
10 Pull Ups
-Rest 2:00
-Score is total time including rests (40 min cap)
Posted on 25th March 2018 by Chris Cummins
Back Squats
A) Build to 8RM
B) 3 x 8 @ 90% of A
4 RFT
15 Box Jumps (30/24)
400m Run
Posted on 22nd March 2018 by Chris Cummins
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 45kg
Women use 30kg
Posted on 21st March 2018 by Chris Cummins
Tomorrow brings us 18.5
If you’re not planning on doing 18.5 then decide on a ‘Benchmark WOD’. Either a Girl or a Hero WOD and complete it.
If you’re doing 18.5 use the time in this class to mobilise and hone skills. Double unders, TTB, Muscle Ups, Pull Ups, Olympic weightlifting movements.
Posted on 20th March 2018 by Chris Cummins
Back Squat
5 x 3
-Build weight each set to a heavy 3 in final set
-Aim for these to be heavier than 2 weeks ago
21-15-9
Burpee Box Jump Overs (30/24)
STOH (50/35)
Posted on 19th March 2018 by Chris Cummins
5 RFT
30 KB Swings (32/24)
30 Burpees
30 Wall Balls (9/6)
-40 Min Cap