";var wpa_add_test="no";
Posted on 17th July 2018 by Chris Cummins
Kipping Movements
Pull Ups/TTB
-Hollow Arch Positions
-Kip Swings
-Kipping Knee Raises
-Kipping ‘Hip Pops’
-Kipping TTB/Pull Ups
AMRAP 8
1,2,3,4,5 etc…
Thrusters (30/20kg)
Sit Ups
Posted on 16th July 2018 by Chris Cummins
1) 250/200m Row
2) 12 Box Jumps (24/20″ – Step down)
3) 15 Burpees
4) Rest
-If you can’t complete set reps in the minute, go AMRAP for that minute and move on.
Posted on 15th July 2018 by Chris Cummins
Build to a 1RM in the following movements
Back Squat
Shoulder Press
Deadlift
Posted on 12th July 2018 by Chris Cummins
Every 1:30 x 14 sets (21 minutes)
3 x Back Squats
-Build weight every other set
13.2
AMRAP 10
5 STOH
10 Deadlifts
15 Box Jumps
-52.5/35kg
-24/20″
Posted on 11th July 2018 by Chris Cummins
Skipping
Spend 10 mins working towards double unders.
-If you have double unders nailed, spend 10 minutes working towards triple unders.
4 RFT
15 MB Sit Ups
30 Thrusters (30/20)
45 Double Unders
Posted on 10th July 2018 by Chris Cummins
Superset x 3
Half Kneeling Single Arm DB Press x 8/side
Strict Pull Up x 8 (pick appropriate scale for 8 reps, including scaling up if needed)
-Rest 2:00
AMRAP 12
12 DB Snatch (22.5/15)
12 HRPU
Posted on 9th July 2018 by Chris Cummins
3 Rounds
15 V Ups
15 Tuck Ups
15 Curl Ups
Rest 2:00
On a running clock
On 0:00
Run 1km hill route
On 5:00
Row for 3 minutes
On 10:00
Run 1km hill route
On 15:00
Row for 3 minutes
-Score is total calories between the two rounds of rowing
-If you’re not back for the start of the row you’ll eat into your time for the row. All rowers, regardless of start time will finish after 3 minutes. If you’re back later you’ll have less time to row.
Posted on 8th July 2018 by Chris Cummins
Build to a heavy triple front squat
For Time (16 Min Cap)
21 Deadlifts (50/35)
15 Over Bar Burpees
15 Front Squats
15 Over Bar Burpees
9 STOH
15 Over Bar Burpees
9 STOH
15 Over Bar Burpees
15 Front Squats
15 Over Bar Burpees
21 Deadlifts
Posted on 5th July 2018 by Chris Cummins
Push Press
Build to a heavy single
+
1 x ME Set @ 50% 1RM
AMRAP 7
250m Row
50 Double Unders
-Substitute 250m Row for 200m Run/200m Ski/500m Bike Erg/12 Cal AB if needed
Posted on 4th July 2018 by Chris Cummins
10 – 15 Mins GTOH Tekkers
For Time (30 Min Cap)
1 Mile Run
30 GTOH (60/40)
1 Mile Run
100 Burpees