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Posted on 13th September 2018 by Chris Cummins
Deadlift up to a heavy set of 3 reps touch and go in 15 minutes.
-This doesn’t have to be a max, more as a primer for the deadlifts in the WOD (post activation potentiation)
For Time
1 Mile Run
200 Single Unders
30 Deadlifts (85/60)
800 Meter Run
100 Single Unders
20 Deadlifts (85/60)
400 Meter Run
50 Single Unders
10 Deadlifts (85/60)
Posted on 12th September 2018 by Chris Cummins
Power Snatch
In 15 minutes build to a heavy set of 3
21-15-9
Power Snatch
Wall Balls
-42.5/30kg
Posted on 11th September 2018 by Chris Cummins
Back Squat
5×5 @ 2,0,1,0 (No pauses anywhere!)
-Build weight each set to finish with a heavy set of 5
AMRAP 12
2,4,6,8,10 etc…
Front Rack Lunges (50/35)
Over Bar Burpees
Posted on 10th September 2018 by Chris Cummins
Skipping
-Spend 10 mins working on advancing your skipping. Working towards doubles/triples or even backwards skipping.
6 Rounds
AMRAP 1:30
50 Double Unders
AMRAP Air Squats
Rest 3:00
-Score is total Air Sq
Posted on 9th September 2018 by Chris Cummins
Superset x 4
10 Bench Press @ 2,1,X,1
ME UB Strict Pull Ups
Rest 2:00
AMRAP 3
400m Run
ME Pull Ups
AMRAP 3
500m Row
ME Burpees
AMRAP 3
400m Run
ME Pull Ups
AMRAP 3
500m Row
ME Burpees
-Score is total reps of pull ups + Burpees after all 4 AMRAPs
Posted on 6th September 2018 by Chris Cummins
Squat Clean tekkers
Build to a 3RM Front squat from the floor in 15 mins.
AMRAP 7
5 Front Squats (100/65 – From the floor)
60 Double Unders
Posted on 5th September 2018 by Chris Cummins
Kipping Pull Ups
-Spend 10 Mins working progressions, aiming for perfect positions rather than maximal reps. Save your hands/grip for the WOD.
3 RFT
800m Run
30 Pull Ups
30 Box Jump Overs (24/20)
Posted on 4th September 2018 by Chris Cummins
WOD Movements
-Spend plenty of time warming up the front rack and build some weight on the thrusters to find an appropriate WOD weight. First set of 10 needs to be UB on all rounds.
-Look at transitions on and off the rower to save time.
AMRAP 2
10 Thrusters
Row 200m
AMRAP Thrusters
Rest 3:00
x5 Rounds
-42.5/30kg
Posted on 3rd September 2018 by Chris Cummins
AMRAP 15
10 Strict Pull Ups
20 Push Ups
AMRAP 15
10 Down Ups
20 Single DB STOH (22.5/15kg)
30 Double Unders
Posted on 2nd September 2018 by Chris Cummins
Deadlift
To a 6RM
+
2 x 6 @ 80% of 6RM
AMRAP 6
1000m Row
AMRAP Wall Balls
AMRAP 6
800m Run
AMRAP Wall Balls
-The two AMRAPs are back to back, with no rest. Score is total wall balls.