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Posted on 15th November 2018 by Chris Cummins
EMOM 4
3 Snatch
EMOM 4
2 Snatch
EMOM 4
1 Snatch
-Build weight throughout and finish with a heavy single. Either power or squat snatch are fine.
AMRAP 8
3 Snatch (50/35)
6 Overhead Squats (50/35)
9 Pull Ups
Posted on 14th November 2018 by Chris Cummins
0-10min.
3 Rounds:
30 Single DB OH Lunges (22.5/15)
20 Wall Balls 9/7
10 Burpees
12-22min.
3 Rounds:
30 Plate Sit-Ups (15/10kg plate)
20 Cal Row
10 Burpees
24-36min.
3 Rounds:
30 DB Snatch (22.5/15)
20 Front Squats (20/15)
10 Burpees
Whether you finish the 3 rounds or not, end at the end of the time cap and have the rest. If you finish early, great. Extra rest for you!
Posted on 13th November 2018 by Chris Cummins
EMOM 15
1) 45s Double KB FR Hold
2) AMRAP V Ups
3) Rest
AMRAP 12
15 Deadlifts (60/40)
12 Box Jumps
9 TTB
6 Burpees
Posted on 12th November 2018 by Chris Cummins
Every 2:00 x 10 Sets
12/9 Cal Row
2 GTOH (Power Clean + Push Jerk)
-build weight over the sets.
For Time
50 STOH (40/25)
25 KB Swings (24/20)
50 STOH
***EMOM 4 Burpees
-15 Minute Cap
Posted on 11th November 2018 by Chris Cummins
Box Squats
4 x 6
Same weight all sets
-Immediately after the set of box squats perform 5 high box jumps. Then have 90s rest before the next set of squats.
4 Rounds for max reps
Minute 1) 15/12 Cal Row
Minute 2) 20 Wall Balls
Minute 3) AMRAP C2B Pull Ups
Minute 4) Rest
Posted on 8th November 2018 by Chris Cummins
EMOM 4
3 Cleans
EMOM 4
2 Cleans
EMOM 4
1 Clean
-Build weight throughout and finish with a heavy single. Either power or squat cleans are fine.
AMRAP 8
3 Cleans (60/40)
6 HRPU
9 Air Squats
Posted on 7th November 2018 by Chris Cummins
EMOM 5
15 Tuck Ups
EMOM 5
30s Hollow Body Hold
EMOM 5
15 DB Russian Twists (Pick a DB that these will be tough for!)
12-10-8-6-4
Toes To Bar
*After each set perform 30 DU’s
Posted on 6th November 2018 by Chris Cummins
Paused Front Squats
Build to a heavy set of 4 with a 3s pause in the bottom.
+
1 x Max unbroken set @ the same weight as the heavy 4 with no pauses.
In a 12 minute window
Perform 4 Rounds for time of:
12 Push Press
10 Over Bar Burpees
14 Back Rack Barbell Lunges (7 per leg, alt legs)
16 Back Squats
***Remaining time AMRAP over bar burpees (If any time left)
-50/35kg
Posted on 5th November 2018 by Chris Cummins
Bench Press
Build to a 5RM
+
3:00 AMRAP with empty bar (set is over at 3:00 or if you re-rack the bar at any point)
AMRAP 15
10-20-30-40-50
Russian KB Swings (24/20)
Box Jump Overs (24/20)
Posted on 4th November 2018 by Chris Cummins
6 x 4 Minute AMRAPs with 2 minutes rest between. Score is total reps combined of the AMRAP portion of each 4 minute window.
1) AMRAP 4
30/20 Cal Row
Max Thrusters (42.5/30)
2) AMRAP 4
25 Burpees
Max Wall Balls (9/7)
3) AMRAP 4
25 Ball Slams (15/12)
Max HR Push Ups
4) AMRAP 4
25 Thrusters (42.5/30)
Max Cal Row
5) AMRAP 4
25 Wall Balls
Max Burpees
6) AMRAP 4
25 HR Push Ups
Max Ball Slams