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Posted on 14th June 2018 by Chris Cummins
Deadlift
10 x 3 @ 2,1,X,1
-Keep these sub maximal. The idea is SPEED on the way up. Control the bar back to the ground after each rep.
-Rest 45s – 1:00 between sets.
3 Rounds For Time
50m Lunge Walk
50 Air Squats
400m Run
Posted on 13th June 2018 by Chris Cummins
Spend 10 minutes practising double unders
-If proficient in doubles, play with triples or backwards doubles.
AMRAP 20
50 Double Unders
30 Sit Ups
10 Burpee Box Jumps (24/20)
Posted on 11th June 2018 by Chris Cummins
Front Squat to a 5RM
For Time
21 KB Swings (24/20)
21 Pull Ups
21 Burpees
15 KB Swings
15 Pull Ups
15 Burpees
9 KB Swings
9 Pull Ups
9 Burpees
Posted on 10th June 2018 by Chris Cummins
Spend 10-15 mins working Hang Power Clean + Push Press technique
4 Rounds, each for time.
400m Run
20 Hang Power Clean
20 Push Press
-42.5/30kg
-Rest 3:00 between rounds.
-Time each round separately.
Posted on 7th June 2018 by Chris Cummins
5 x 10 Box Squats @ 2,2,X,1 Tempo
-Same weight all sets
-Rest 2:00 between sets
3 Rounds
5 Sets of 20s work, 10s rest
Back Rack Barbell Lunges (40/25)
-Bar to be kept on back for the duration of each round, including the 10s rest
-Rest 90s between rounds
-Score is lowest reps in any of the 20s sets in each round.
Posted on 6th June 2018 by Chris Cummins
3 Sets
10 V-Ups (Scale to straight leg raises)
15 Tuck Ups (Scale to abmat sit ups)
20 Hollow Rocks (Scale to 20s Isometric crunch hold)
Rest 1:00
-Scale the reps/movements as needed.
5 Rounds
500m Row
Rest 4:00
-Scores to be recorded are fastest and slowest efforts.
Posted on 5th June 2018 by Chris Cummins
Build to a 2RM + 1RM Thruster from the ground.
-Start with sets of 2, when you fail the second rep of a set continue in 1’s
4 RFT
12 Thrusters (42.5/30)
12 Over Bar Burpees
Posted on 4th June 2018 by Chris Cummins
5 x Sets
ME Set of UB Strict Pull Ups
ME Set of UB Push Ups
Rest 2:00
3 RFT
400m Run
21 KB Swings (24/20kg)
12 Box Jumps (24/20″)
Posted on 3rd June 2018 by Chris Cummins
Sumo DL to a 5RM @ 2,1,X,1 Tempo
For Total Reps
1 Minute Max Rep Air Squats
1 Minute Max Rep Double Unders
1 Minute Rest
1 Minute Max Rep Push Ups
1 Minute Rest
1 Minute Max Rep Push Ups
1 Minute Rest
1 Minute Max Rep Double Unders
1 Minute Max Rep Air Squats