";var wpa_add_test="no";
Posted on 29th November 2018 by Chris Cummins
Deadlift (2/4)
3 @ 70%
3 @ 80%
AMRAP @ 90%
In a 12 Minute Window
5 RFT
20 Alt FR Lunges (35/25)
50 Double Unders
-Remaining time AMRAP Bar Facing Burpees
*Two scores for this, one for your 5RFT and one for total burpees in remaining time
Posted on 28th November 2018 by Chris Cummins
EMOM 20
Odd: 10 Power Cleans (60/40)
Even: 10 Burpees
AMRAP 10
8 Pull Ups
24 Air Squats
Posted on 27th November 2018 by Chris Cummins
Strict Press (Week 2/4)
3 @ 70%
3 @ 80%
AMRAP @ 90%
***After each set perform 20 Russian twists with a nice heavy object.
For Time
40-30-20-10
Front Squats (35/25)
*7 Toes to bar between sets
40-30-20-10
Push Press (35/25)
*7 Toes to bar between sets
Posted on 26th November 2018 by Chris Cummins
Every 2:00 x 5 Rounds
50 Double Unders
Max Hang Snatch (50/35)
Rest 4:00
Every 2:00 x 5 Rounds
50 Double Unders
Max OHS (50/35)
30s on, 30s off x 5 Rounds
Max Rep Ball Slams (15/12)
Rest 2:00
30s on, 30s off x 5 Rounds
Max Rep KB Swings (32/24)
Posted on 25th November 2018 by Chris Cummins
Back Squat (Week 2/4)
3 @ 70%
3 @ 80%
AMRAP @ 90%
***After each set perform a 1 minute plank – Weighted if possible
3 Rounds
In a 2:30 Window
Row 20/15 Cals
10 Burpees Over The Rower
Max Rep Wall Balls (9/7)
-Rest 2:30
Posted on 22nd November 2018 by Chris Cummins
Deadlift (Week 1/4)
5 @ 65%
5 @ 75%
AMRAP @ 85%
3 RFT
20 Thrusters (42.5/30)
20 Bar Facing Burpees
Posted on 21st November 2018 by Chris Cummins
Toes to bar
EMOM 10
20s ME TTB
40s Rest
50-40-30-20-10
DB Snatch (22.5/15)
Double Unders
Posted on 20th November 2018 by Chris Cummins
Strict Press (Week 1/4)
5 @ 65%
5 @ 75%
AMRAP @ 85%
***After each set perform 20 Russian twists with a nice heavy object.
AMRAP 12
15 Wall Ball Push Press (no squat – 15/9kg to 10ft)
15 Burpees to target (just a target above your hand, doesn’t need to be 6″)
15 Box Jump Overs (24/20″)
Posted on 19th November 2018 by Chris Cummins
0-10 Mins
5 Rounds
15/12 Cal Row
10 Burpees over the rower
Rest remainder (If any)
10-20 Mins
5 Rounds
50 Double Unders
15 Thrusters (30/20)
Rest remainder (If any)
20-30 Mins
5 Rounds
15 KB Swings (32/24)
15 HR Push Ups
Posted on 18th November 2018 by Chris Cummins
Back Squat (Week 1/4)
5 @ 65%
5 @ 75%
AMRAP @ 85%
***After each set perform a 1 minute plank – Weighted if possible
30-25-20-15-10-5
Wall Balls (9/7)
Pull Ups
*16 Min Cap