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Posted on 31st July 2018 by Chris Cummins
Ground To Overhead (Power Clean + Push Jerk)
-Spend 10 Mins working technique with the aim to be smooth and efficient in your movement. Build weight, but don’t max out.
10 x 1 Minute Rounds
25 Air Squats
Max Rep Ground To Overhead (50/35)
-Rest 2 mins between rounds
Posted on 30th July 2018 by Chris Cummins
4 x ME UB Sets of Strict Pull Ups
-Rest 2:00 between sets
-Record highest and lowest scores
5 RFT
400m Run
8 DB Hang Clean and Jerks Right Arm
8 Burpees
8 DB Hang Clean and Jerks Left Arm
8 Burpees
-22.5/15kg
-30 Min Cap
Posted on 29th July 2018 by Chris Cummins
Every 2:00 x 6 Sets
5 Thrusters, building weight each set to a heavy set.
‘Jackie’
For Time
1000m Row
50 Thrusters (20/15)
30 Pull Ups
Posted on 26th July 2018 by Chris Cummins
AMRAP 10
5 HRPU
10 Single DB Hang Clean and Jerks (22.5/15)
15 Air Squats
+
Rest 4:00
+
AMRAP 10
Row 15/12 Cals
10 Burpees over rower
+
Rest 4:00
+
AMRAP 10
200m Run
15 Plate GTOH (20/15)
15 Box Jumps (24/20)
Posted on 25th July 2018 by Chris Cummins
Push Press
Build to a heavy set of 8
+
Drop to 50% of Heaviest set of 8 and perform 3 x ME Sets. Rest 2:00 between sets.
-Make a note of 8RM and total reps @ 50%
For Time
800m Run
3 Rounds
20 Single DB Thrusters (22.5/15)
10 Pull Ups
800m Run
Posted on 24th July 2018 by Chris Cummins
A) Spend 10 minutes working on skipping. Doubles/Triples
B) 3 x ME UB Hollow Holds (Rest 2:00 between efforts)
4 Rounds
1 Minute Max Effort Double Unders
1 Minute Rest
1 Minute Max Effort DB Snatches (22.5/15)
1 Minute Rest
-Scores taken are lowest and highest scores for both movements.
Posted on 23rd July 2018 by Chris Cummins
Superset x 5
5 Deadlifts (Start around 70% of 1RM and build weight each set)
20s Max effort row
Rest 3:00 after the row
AMRAP 10
15 Front Squats (42.5/30)
15 KB Swings (32/24)
Posted on 22nd July 2018 by Chris Cummins
Power Clean
Spend 15 mins working technique and building to a heavy set of 3.
3RFT
15 Power Cleans (60/40)
15 Burpee Box Jumps (24/20)
Posted on 19th July 2018 by Chris Cummins
Back Squat
10 x 10
-Same weight all sets, aim to increase 5kg from the last time we did this 2 weeks ago.
-Rest 90s
3000m Row For Time in 2’s
Posted on 18th July 2018 by Chris Cummins
Spend the first 20 mins warming up in the movements used during the WOD
Then, with a 40 minute time cap, perform:
3 Rounds
15 Deadlifts
12 Hang Power Cleans
9 STOH
Rest 5 Mins
3 Rounds
400m Run
10 Overhead Squats
Rest 5 Mins
3 Rounds
12 Alternate Front Rack Lunges
10 Hang Squat Cleans
*70/45kg, use the same weight for each exercise
**Sub/scale exercises as needed.