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Posted on 30th December 2018 by Chris Cummins
15 Mins to build to a heavy single Hang Squat Clean
Part 1) Every 2:00 x 6 Rounds (12 Minutes)
15 Cal Row
10 TTB
Part 2) AMRAP 12
9-15-21-27-33 etc
KB Swings (32/24)
Box Jumps
Sit Ups
Burpees
Thrusters (42.5/30)
Posted on 28th December 2018 by Chris Cummins
In 2’s
AMRAP 10
15 Power Cleans
30 Burpees
*Start off with 42.5/30kg and build weight RX weights as follows, but scale as needed.
1) 42.5/30
2) 50/35
3) 60/40
4+) 70/45
Rest 5 Mins
7 Rounds For Time (20 Min Cap)
500m Row
30 Back Squats (60/40 – from the ground)
Posted on 27th December 2018 by Chris Cummins
‘The Seven’
7 RFT
7 Handstand Push-Ups
7 Thrusters (62.5/42.5)
7 Knees-to-Elbows
7 Deadlifts (110/75)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull-Ups
Posted on 26th December 2018 by Chris Cummins
EMOM 36
Min 1) 15/12 Cal Row
Min 2) 15 Front Squats (35/25)
Min 3) 15 Burpees
Min 4) 15 Plate Sit Ups
Min 5) 6 Devils Press
Min 6) Rest
***Class will be distributed over the different stations, and make sure that there’s 2-4 on a station at a time to share kit/space.
Posted on 23rd December 2018 by Chris Cummins
In Teams of 3, AMRAP 30
3 Rounds of
35 Thrusters (42.5/30)
35 Power Cleans
Then
4 Rounds of
75 Push Ups
20 Strict Pull Ups
Then
5 Rounds of
20 Cal Row
30 TTB
1 Person Working at a time
***Throughout this workout, teams will have one of the resting people completing burpees in sets of 5 at a time. The person doing burpees will rotate after they’ve done 5. At the end there will be 2 separate scores, a score/time for the WOD and a number of burpees completed in 30 minutes. If a team completes the work in 30 minutes then they will continue with the burpees until 30 minutes.
MERRY CHRISTMAS EVERYONE!
Posted on 21st December 2018 by Chris Cummins
35 Mins to finish in 2’s
100 Burpee Buy In
Then
42-30-18
Deadlifts (102.5/70)
HRPU
Thrusters
C2B Pull Ups
Then
100 Burpee Buy Out
-1 Person working at a time
Posted on 20th December 2018 by Chris Cummins
Every 2:00 x 6 Rounds
12 Burpees
2 Snatches (anyhow – Building weight)
-Start around 60% 1RM if you know it and build as you feel able to)
3 Rounds
In a 2:00 Window
Row 20/15 Cals
Max Rep Power Snatch (42.5/30)
Rest 2:00 between rounds
Posted on 19th December 2018 by Chris Cummins
5 x 5 Bench Press
*Complete a set of 10 pull ups between sets
Rest 90s
For Time (15 Min Cap)
25 Thrusters (35/25kg)
50 Burpees
200 Double Unders
50 Box Jump Overs (24/20)
25 Thrusters (35/25kg)
Posted on 18th December 2018 by Chris Cummins
TTB Progressions
3 x Sets of Strict TTB for max reps with 2:00 rest between.
AMRAP 7
21 Wall Balls (9/7)
15 DB Snatches (22.5/15)
9 TTB
Rest 3 Mins
AMRAP 6 (Same exercises)
Rest 3 Mins
AMRAP 5 (Same exercises)
*Start off where you left off each time, so there will be one score at the end for total number of rounds.
Posted on 17th December 2018 by Chris Cummins
Every 2:00 x 6 Rounds
15 V-Ups
3 Cleans (Anyhow – Building weight)
-Start around 60% 1RM if you know, and build weight as you feel able.
Tabata Push Press (42.5/30)
Tabata Jumping Lunges
Tabata Burpees over the bar
Tabata Wall Balls (15/12)