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Posted on 18th April 2018 by Chris Cummins
Spend 10 – 15 Minutes working on pull up progressions.
-If you have kipping pull ups work on efficiency and progressing towards virtuous movement in the butterfly C2B.
‘Helen’
3 RFT
400m Run
21 KB Swings (24/16)
12 Pull Ups
Posted on 17th April 2018 by Chris Cummins
Back Squat
20 Mins to build to a heavy single with a tempo of 3,1,X,1
3RFT
100m Lunge Walk (2 x laps of gym)
15 Burpee Box Jump Overs (24″)
Posted on 16th April 2018 by Chris Cummins
Running/Rowing intervals
Row 500m
+
Rest 1:00
+
Run 400m
+
Rest 1:00
X 5 Rounds
AMRAP 5
Push Ups
-Every break in reps = 10 Double Unders
Posted on 15th April 2018 by Chris Cummins
Superset x 4
12 DB Strict Press
+
Max UB Strict Pull Ups
-Rest 2:00
-build weight each set on the strict press if possible
For Time
50 Wall Balls
50 DB Snatch (22.5/15)
50 Burpees
-15 Min Cap
Posted on 13th April 2018 by Chris Cummins
Buddy up – In 2’s
Hang Power Clean
12 Mins to build to a heavy single
For Time in 2’s
50-40-30-20-10
Hang Power Clean
Back Squat
Pull Ups
-42.5/30kg
Posted on 12th April 2018 by Chris Cummins
In 15 Mins build to a heavy set of 3 Push Press
4 RFT
15 Push Press (50/35kg)
15 KB Swings (32/24kg)
Posted on 11th April 2018 by Chris Cummins
5 x 8 Box Squats
-Build weight each set
-Strict 2s pause on the box
21-15-9
Deadlifts (90/55kg)
Over Bar Burpees
*Run 400m after each set, including last one.
Posted on 10th April 2018 by Chris Cummins
Spend 10 Mins practising TTB and finding an appropriate scale for WOD
4 Rounds
2 Mins Max Cal Row
Rest 30s
2 Mins to perform 1 Max UB Set of TTB
Rest 30s
-Score is total cals + total TTB across all 4 rounds
Posted on 9th April 2018 by Chris Cummins
Single Arm Row (knee and hand on box – 2s pause @ top of each rep) x 8/side
-Rest 1:00
ME UB Push Ups with GREAT mechanics
-Rest 2:00
AMRAP 12
20 Single DB Clean and Jerks (22.5/15 – 10 Right arm + 10 Left Arm)
40 Double Unders
Posted on 8th April 2018 by Chris Cummins
Build to a heavy set of 3 Sumo Deadlifts
-NOT TnG
-NO belt
3 RFT
50 Air Squats (To a wall ball)
400m Run