Posted on 20th February 2019 by Chris Cummins
-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)
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)
12 Pull Ups
Posted on 18th February 2019 by Chris Cummins
-All sets same weight, heavy as poss on these!
-15 Plate Sit Ups after each set
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.
25 HSPU (Scale to HRPU)
75 Push Press (35/25)
150 Double Unders
-15 Min Time Cap
Posted on 14th February 2019 by Chris Cummins
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!
15 Box Jumps
Posted on 13th February 2019 by Chris Cummins
AMRAP 30 in 2’s (It is Valentines Day after all, so pair up with your swolemate)
Run 800m (Together)
20 Alternate Rounds
8 KB Swings (32/24)
Posted on 12th February 2019 by Chris Cummins
Squat Clean Thruster
-Build to a touch and go double in 12 minutes
7 Clusters (50/35)
35 Double Unders
Posted on 11th February 2019 by Chris Cummins
1) 5 STOH
2) 10 Pull Ups
-Build weight on the STOH, but bear in mind these will be from the floor!
-Scale up to C2B Pull Ups if 10 pull ups are easy
10 Min Max Calorie Row
Posted on 10th February 2019 by Chris Cummins
Back Squat (Week 4/4)
3 @ 80%
2 @ 90%
-Aim for this session is to hit a new 1RM.
20 Wall Balls
AMRAP Burpees in remaining time
-Score is total burpees
Posted on 7th February 2019 by Chris Cummins
WOD Movements. Spend 10-15 minutes on both Power Clean and Jerks, and TTB.
‘Open WOD 13.4’
Clean and Jerks (62.5/42.5)