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Posted on 28th June 2018 by Chris Cummins
5 Sets to build a max weight for 12 Unbroken DB Thrusters
**After each set of thrusters, lunge 50m
3 RFT
15 Deadlifts (100/70)
400m Run
Posted on 27th June 2018 by Chris Cummins
4 Rounds
20 Double KB FR Box Step Ups
50m Suitcase Carry (25m/side)
1 Minute Hollow Hold
Rest 2:00 between rounds, same weight all sets
For Time
30-20-10-20-30
Wall Balls
Down Ups
Posted on 26th June 2018 by Chris Cummins
Sumo Deadlift
To a 3RM
-Aim to build on the 5RM from 3 weeks ago
AMRAP 10
2,4,6,8,10 etc
Sumo Deadlift High Pull (50/35kg)
Box Jump Overs (24/20)
Posted on 25th June 2018 by Chris Cummins
6 Rounds
2 Minute Window
20/15 Cal Row
AMRAP Burpees over the rower
-Rest 3:00 between rounds
1 Max Effort Set of unbroken thrusters (20/15kg)
-No pausing at the front rack at all. Any pause at front rack is classed as a break. Pauses can only happen overhead.
Posted on 24th June 2018 by Chris Cummins
Superset x 5
Push Press x 10
Ball Slam x 5
Rest 2 Mins between sets
same weight all sets
AMRAP 14
800m Run
40 HRPU
30 Wall Balls
20 MB Sit Ups
Posted on 21st June 2018 by Chris Cummins
Close Grip Bench Press
To a 2RM
-Working in groups of 3, hands positioned so that forearms are vertical.
4 RFT
6 Single KB Thruster Right Arm
6 Burpees
6 Single KBT Left Arm
6 Burpees
6 KB Snatch Right Arm
6 Box Jump Overs
6 KB Snatch Left Arm
6 Box Jump Overs
-24/20kg + 24/20″
-15 Min Cap
Posted on 20th June 2018 by Chris Cummins
Front Rack Reverse Lunge
4 x 10/side
-Same weight all sets
AMRAP 15
10 Pull Ups
20 Single DB FR Lunges (22.5/15)
30 Double Unders
Run 200m
Posted on 19th June 2018 by Chris Cummins
Squat Clean
To heavy single
21-15-9
Squat Cleans (60/40)
Over Bar Burpees
Posted on 18th June 2018 by Chris Cummins
EMOM 10
A) ME TTB
B) Rest
-Score is total reps
2 Rounds For Time
800m Run
30 Box Jumps (24/20)
30 Thrusters (20/15)
Posted on 17th June 2018 by Chris Cummins
Back Squat
Build to a heavy double @ 2,0,X,1 Tempo
AMRAP 5
8 Back Squats (100/65, from the rack)
16 HR Push Ups
Rest 2:00
AMRAP 5
8 Burpees
16 KB Swings (24/20)