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Posted on 31st May 2018 by Chris Cummins
4 Rounds, not for time
20s-30s Single leg wall sit/side
50m DB Lunge Walk (Increasing weight as you are able)
400m Run
-Go from the wall sits immidiately into the DB Lunge walk, and from the DB Lunge walk immediately into the run. Rest 3:00 after the run before going again.
Row
30s on: 30s off x 4
-Score recorded is LOWEST distance in any one round. Stay on the rower during rest!
Posted on 30th May 2018 by Chris Cummins
Spend 10 – 15 Mins practising Handstands.
-Wall Walks
-Chest facing Holds
-Kick Ups
-HS Holds
-HSPU
-HS Walks
4 Rounds 1 Min Per Station For Reps
1) Wall Walks (Chest to floor > Chest to wall)
2) Rest
3) Wall Balls
4) Rest
Score at the end is total no. of wall walks x total number of wall balls.
Posted on 29th May 2018 by Chris Cummins
Single Arm KB Z Press
5 x 6/side
-Rest 2:00
21-15-9
TTB
Thrusters (42.5/30)
Posted on 28th May 2018 by Chris Cummins
Overhead Squat
-Technique pointers
-Build in 15 Mins to a 3RM OHS
3 RFT (12 Min Cap)
10 OHS (40/25)
20 Burpees Over Bar
30 Double Unders
Posted on 24th May 2018 by Chris Cummins
Close Grip Bench Press
To a 3RM
-Work in groups of 3, build up to 3RM.
-Position hands so that forearm is vertical.
‘Half Cindy’
AMRAP 10
5 Pull Ups
10 Push Ups
15 Squats
Posted on 23rd May 2018 by Chris Cummins
3 Rounds
50m DB Lunge Walk
30s DB Goblet Wall Sit
30s Bike Erg/AB Sprint
Rest 3:00
AMRAP 7
6 Burpees
12 Russian KB Swings (32/24)
Posted on 22nd May 2018 by Chris Cummins
5KM Row For time
*Each changover = 200m Run Together before next person rows
1 x ME Set of Unbroken Wall Balls (9/7)
Posted on 21st May 2018 by Chris Cummins
5 Sets @ increasing weights
5 x Power Cleans + 5 Push Press
-Rest 2 Mins
For Time (15 min cap)
1 Mile Run
30 GTOH (60/40)
Posted on 20th May 2018 by Chris Cummins
Back Squat
Build in 15 Mins to a heavy triple
AMRAP 15
50 Cal Row
50 Box Jump Overs (24/20)
50 TTB
Posted on 18th May 2018 by Chris Cummins