";var wpa_add_test="no";
Posted on 27th February 2019 by Chris Cummins
-For the next 4 weeks we’ll be doing a ‘weakness day’ on a thursday. 20 mins or so working on a weakness of your choice. Nothing specific here, it can be anything. If you hate cardio, do some extra, if you want to improve some gymnastics, do some! Your choice. Coach will be on hand to provide some suggestions/tips.
EMOM 20
1) Max Rep DB Floor Press
2) Max Rep DB See-Saw Row
3) Run 200m
4) Rest
Posted on 26th February 2019 by Chris Cummins
Overhead Squat
5 x 3
-Building weight over the 5 sets, if possible/technically sound, to a heavy set of 3.
4 Alternate Rounds in 2’s (2 full rounds each)
250m/200m Row
10 DB Snatch (30/20)
10 Burpees
10 DB Snatch
10 Burpees
10 DB Snatch
250/200m Row
Posted on 25th February 2019 by Chris Cummins
Push Jerk – In 12 minutes build to a 4RM
AMRAP 18
6 STOH (60/40)
7 Burpees
8 Pull Ups
9 KB Swings (32/24)
200m Run/250m Row
Posted on 24th February 2019 by Chris Cummins
WOD
19.1 Second chance.
We have a second opportunity to complete the Open WOD today. If you did it on Friday, you have a chance to have another go and beat your score. If you’d rather not, coaches will be on hand to provide an alternative!
Posted on 22nd February 2019 by Chris Cummins
AMRAP 15
19 wall balls
19 cal row
Posted on 20th February 2019 by Chris Cummins
Weakness Day
-For the next 5 weeks we’ll be doing a ‘weakness day’ on a thursday. 20 mins or so working on a weakness of your choice. Nothing specific here, it can be anything. If you hate cardio, do some extra, if you want to improve some gymnastics, do some! Your choice. Coach will be on hand to provide some suggestions/tips.
10 RFT In 2’s (alternate rounds)
250/200m Sprint
15 Burpees over the rower
Posted on 19th February 2019 by Chris Cummins
A) Power Snatch Tekkers
B) EMOM 12
1) 12/9 Cal Row
2) 3 Power Snatches (building weight)
AMRAP 12
12 Pull Ups
9 Deadlifts
6 Thrusters
-50/35kg
Posted on 18th February 2019 by Chris Cummins
Front Squat
5×5
-All sets same weight, heavy as poss on these!
-15 Plate Sit Ups after each set
EMOM 15
1) 15 Burpees
2) 15 KB Swings (32/24)
2) 15 Wall Balls (9/7)
-Hang in there, can you complete all the reps in all the rounds?
Posted on 17th February 2019 by Chris Cummins
Handstand Push Ups + TTB
-Spend 10 minutes working on both of the above, going through progressions and finding a suitable WOD scale.
For Time
500m Row
25 HSPU (Scale to HRPU)
50 TTB
75 Push Press (35/25)
150 Double Unders
-15 Min Time Cap
Posted on 14th February 2019 by Chris Cummins
Deadlift
5 x 1
-Build weight each set, with the aim to finish somewhere around 90% of 1RM. Don’t use this to max out! We have a few DL’s to do in the WOD if you hadn’t already noticed so save some!
AMRAP 10
5 STOH
10 Deadlifts
15 Box Jumps
-50/35kg
-24/20″