";var wpa_add_test="no";
Posted on 31st October 2018 by Chris Cummins
Every 90s x 5 Sets
3 Power Snatch
Every 90s x 4 Sets
2 Power Snatch
Every 90s x 3 Sets
1 Power Snatch
-Build weight across sets.
AMRAP 12
10-20-30-40-50
Double Unders
Wall Balls
Sit Ups
Posted on 30th October 2018 by Chris Cummins
AMRAP 8
8 Pull Ups
16 DB Snatch (22.5/15)
Rest 4
AMRAP 8
8 STOH (50/35)
16 Russian KB Swings (24/20)
Rest 4
AMRAP 8
8 HRPU
16 Jumping Squats
Posted on 29th October 2018 by Chris Cummins
Strict Press
A) Heavy Single
B) 3 x 5 @ 5-10kg Less
-After each set of strict press perform a set of 8-10 Ring Rows.
EMOM 15
1) 12/9 Cal Row
2) 12 Box Jumps
3) AMRAP Burpees
-Score is total burpees after all 5 Rounds, but if you fail to meet the rep requirement of the other movements in any round, the burpees for that round score will be 0.
Posted on 28th October 2018 by Chris Cummins
Superset x 3
10 Reverse Lunges (5/side)
10 Back Squats
-Use the same weight without re-racking. Same weight all sets. Rest 2:00 between.
Death By Unbroken Front Squats (70/45)
-Bar taken from the ground.
Posted on 27th October 2018 by Chris Cummins
AMRAP 15 in 2’s
4, 8, 12, 16, 20 etc…
DB Snatch (22.5/15)
Box Jump Overs (30/24)
Rest 5
AMRAP 15 in 2’s
4, 8, 12, 16, 20 etc…
Overhead Squats (42.5/30)
Pull Ups
(Scale OHS to Front Squats @ 50/35 if needed)
Posted on 25th October 2018 by Chris Cummins
Hang Power Cleans
Spend 10 Mins working at a light weight and focusing on movement quality
Every 6:00 x 6 Rounds
Row 500m
15 Hang Power Cleans (50/35)
AMRAP Burpees over the bar until the 5 minute mark (This is essentially 6 x 5 Minute AMRAPS with 1 minute rest between rounds)
-Score is total over bar burpees.
Posted on 24th October 2018 by Chris Cummins
Ring Dip Progressions
Spend 10-15 Mins working on Ring Dips. Performing 3-5 Working sets on a challenging scale.
5 Rounds For TIme
12 KB Snatch (24/20kg – 6/arm)
12 Goblet Squats
12 Single KB STOH (6/arm)
-12 Min Cap
Posted on 23rd October 2018 by Chris Cummins
Clean Grip Deadlift
4 x 6 @ 2,0,2,0
-Same weight all sets
‘Backie’
For Time
30 Pull Ups
50 Thrusters (20/15)
1000m Row
Posted on 22nd October 2018 by Chris Cummins
Every 2:00 x 10 Sets
30 Double Unders (60 singles)
1 Power Snatch + 1 Hang Power Snatch
-Start nice and light and build weight throughout.
4 Rounds for max reps
Min 1) KB Swings (24/20)
Min 2) Burpees
Min 3) Rest
Posted on 21st October 2018 by Chris Cummins
Bench Press
3 x 5 @ Increasing weights, with a max rep set on the last one (of at least 5 reps)
-20 Russian twists between sets with the heaviest DB possible whilst keeping feet off the floor.
3 RFT
30 DB Snatch (22.5/15)
25 Burpees
20 Box Jumps (24/20)
15 TTB
-18 Min Cap