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Posted on 19th August 2018 by Chris Cummins
Dumbbell Squats
12 Reps Every 2:00 x 5 Sets
Build weight each set
5 x 2 Min Rounds
10 Burpees
200m Run
Max Rep Burpees
Rest 3:00 between rounds
-Score is total number of burpees after all 5 rounds INDLUDING buy in reps.
-Scale to an amount/distance so that you can make the 2nd burpees each round.
Posted on 16th August 2018 by Chris Cummins
Bench Press
5×4 @ 2,2,X,1
-Build weight each set
21-18-15-12-9-6-3
STOH
Bar facing burpees
-42.5/30kg
-20 Min Cap
Posted on 15th August 2018 by Chris Cummins
For 20 Mins
50m Suitcase Carry (25m/side)
20 V Ups
50m Single KB FR Carry (25m/side)
30s Hollow Hold
50m Single Arm Waiter Walk (25m/side)
30s – 1 min Weighted Plank
AMRAP 10
30 DB Snatch (22.5/15)
30 Box Jump Overs (24/20)
Posted on 14th August 2018 by Chris Cummins
HSPU
Spend 10-15 mins working on HSPU progressions.
4 x 3 Min AMRAPs with 3 mins rest between each
1) HSPU
2) Calorie Row
3) Burpees
4) DB Man Makers (22.5/15kg)
Posted on 13th August 2018 by Chris Cummins
Power Snatch
Movement breakdown and tekkers work.
-Spend 10-15 mins working on power snatches at a moderate weight. No maxing out!
21-15-9
Power Snatches (42.5/30)
Pull Ups
Posted on 12th August 2018 by Chris Cummins
Front Squat
4 x 10
-Build weight each set to finish with a heavy set of 10 at the end.
For Time
100m Lunge Walk
80 KB Swings (24/20)
60 Burpees
80 Wall Balls (9/7)
100m Lunge Walk
-20 Min Cap
Posted on 9th August 2018 by Chris Cummins
2x Push Press + 2x Push Jerks
This is a complex, perform 2x Push presses (absolutely no re bend of the knees after the press) followed by 2x push jerks.
-Build to a max in the complex, then perform 3x back off sets at a lighter weight (10-15kg less)
4 RFT
12 STOH (60/40kg)
12 HR Over Bar Burpees (touch head at the bottom with both hands on these!)
Posted on 8th August 2018 by Chris Cummins
AMRAP 2
200m Run
10 Wall Balls (9/7)
AMRAP Burpees in remaining time (if any)
-Rest 1 Minute
x10 Rounds
-Score is total burpees after all 10 rounds.
Posted on 7th August 2018 by Chris Cummins
Overhead Squat
Spend 10-15 minutes working towards OHS. Build weight to a difficult set of 5 reps.
AMRAP 10
50 Double Unders
10 OHS (50/35)
Posted on 6th August 2018 by Chris Cummins
6 x 10s ME Rows
Rest as needed up to 2:00 between efforts.
-Record lowest /500m split time displayed on the monitor
For Time
2000m Row
1 Mile Run
2000m Row
-Sub rowing for 100 Cal AB, 1600m Ski or 4000m Bike Erg