Posted on 31st August 2018 by Chris Cummins
12 RFT in 3’s
200m Run (Together)
21 Thrusters (42.5/30)
-Split the work other than the run however you like. But all 3 must run each time.
-40 Min Cap
Posted on 30th August 2018 by Chris Cummins
Handstand Push Up Progressions
5 x ME Sets of HSPU
30 Cal Row
30 Burpees Over Erg
-20 Min Cap
Posted on 29th August 2018 by Chris Cummins
For 15 Mins
50m Suitcase Carry/side
50m Single KB Rack Carry/side
50m Single DB/KB Waiter Walk
*Run 400m after each set
Posted on 28th August 2018 by Chris Cummins
3×5 @ 2,3,X,1 (3s pause in the bottom)
-Same weight all sets, as heavy as poss.
-Rest 2:00 between sets.
20 DB Snatch (22.5/15)
20 Box Jump Overs (24/20)
20 Single DB FR Lunges
Posted on 27th August 2018 by Chris Cummins
Spend some time working technique, then in 12 minutes build to a 1RM
2 Power Cleans (60/40)
4 Burpees Over Bar
6 Air Squats
Posted on 26th August 2018 by Chris Cummins
30 Double Unders
15 Pull Ups
30 Air Squats
Posted on 23rd August 2018 by Chris Cummins
Alternate DB Snatches
DB Goblet Squats
Rest 6 Mins
Box Jumps (24/20)
Posted on 22nd August 2018 by Chris Cummins
Build to a heavy single Hang Squat Clean in 12 Minutes.
10 Hang Squat Cleans (60/40)
10 Bar Facing Burpees
18 Min Cap*
Posted on 21st August 2018 by Chris Cummins
Build to a 5RM thruster in 15 minutes.
-Bar to be taken from the ground.
AMRAP 20 in 2’s
200 Wall Balls
Max Distance Row in remaining time
-Split work load however you wish.
Posted on 20th August 2018 by Chris Cummins
Pull Up Progressions
Spend 5-10 minutes working kipping pull ups.
5 Pull Ups
10 Push Ups
-Scale as needed. If you fall behind a minute, aim to get as many rounds in as possible in 30 minutes.