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Posted on 31st January 2019 by Chris Cummins
Kipping Pull Ups/ Chest to Bar Progressions
-Spend 10-15 minutes working on positions and efficiency of kipping pull ups.
AMRAP 18
15 Chest To Bar Pull Ups
30 Wall Balls
100 Double Unders
Posted on 30th January 2019 by Chris Cummins
4 Rounds
Min 1) 60 Double Unders
Min 2) Max Pull Ups
Min 3) Shuttle Runs
Min 4) Max DB Bench Press (2 x 22.5/15kg)
Min 5) Row
Min 6) Max Dball Over Shoulder
Min 7) Rest
100 Russian Twists (20/15kg)
Posted on 29th January 2019 by Chris Cummins
Back Squat (Week 2/4)
3 @ 70%
3 @ 80%
Max Reps @ 90%
AMRAP 15
15 TTB
15 Box Jump Overs (24/20″)
15 Alt DB Snatch (22.5/15)
Posted on 28th January 2019 by Chris Cummins
Spend 15 Minutes working on HSPU progressions
-Finish with 3x Working sets at a challenging but doable scale.
AMRAP 12
10 Single DB FR Lunges Right Leg
10 Single DB FR Lunges Left Leg
10 Single DB Hang Clean and Jerk Right Arm
10 Single DB Hang Clean and Jerks Left Arm
10 Burpees
-22.5/15kg
Posted on 27th January 2019 by Chris Cummins
Build to a 3RM Thruster from the ground in a 15 minute window
Every 3 Mins x 5 Rounds
250m Row
7 Thrusters (50/35)
14 Pull Ups
-Score taken is the SLOWEST round
Posted on 24th January 2019 by Chris Cummins
WOD Movements, spend 10-15 minutes practising these movements. They always come up in the open (which is just around the corner now!!!)
AMRAP 20
10 Power Snatch (42.5/30)
15 Bar Facing Burpees
20 Thrusters (42.5/30)
50 Double Unders
Posted on 23rd January 2019 by Chris Cummins
EMOM 20
1) 1 Min Max Rep SA KB Floor Press Right Arm
2) 1 Min Max Rep SA KB Bent Over Row Right Arm
3) 1 Min Max Rep SA KB Floor Press Left Arm
4) 1 Min Max Rep SA KB Bent Over Row Left Arm
AMRAP 8
60 DB Hang Clean and Jerks (Sets of 5/side)
Max Rep Single DB Thrusters in remaining time
-22.5/15kg
Posted on 22nd January 2019 by Chris Cummins
Every 4:00 x 6 Sets
500m Row
5 Deadlifts (75-80% 1RM – this should be tough!)
-No singles here, all TnG – and I’d like you to be doing these reps as though you were in a library – put them down quietly (basically, under as much control as possible). If you put the bar down too loudly, coach has permission to punish with burpees.
-Share bars/rowers where possible too!
Posted on 21st January 2019 by Chris Cummins
Back Squat (Week 1/4)
We’re going to do another 4 weeks of wendler in terms of squatting as it worked very well last time.
5 @ 65%
5 @ 75%
Max Reps @ 85%
6 Rounds
AMRAP 1:30
12/9 Cal Row
8 DB Snatches (22.5/15)
Max Rep Burpee Box Jump Overs (24/20)
-Rest 1:30
*90s is NOT a long time for this, so go hard every round right from the start. Score is total burpee box jump overs only.
Posted on 20th January 2019 by Chris Cummins
Squat Cleans
A) Technique breakdown/pointers
B) Build to a 3RM in a 12 Minute Window
AMRAP 12
30 Double Unders
15 HR Push Ups
30 Double Unders
15 Squat Cleans (42.5/30)