";var wpa_add_test="no";
Posted on 30th April 2019 by Chris Cummins
Bench Press
A) Build to a 5RM
B) 1x ME Set @ 20/15kg. No re-racking. If you make it to 100 reps then stop.
AMRAP 12
20 Burpees
40 Air Squats
20 Pull Ups
Posted on 29th April 2019 by Chris Cummins
10 Rounds
AMRAP 3:30
Run 400m
10 Box Jump Overs (24/20)
Max Rep KB Swings (24/20)
Rest 30s
Posted on 28th April 2019 by Chris Cummins
15:00 Running Clock
0-5 Mins
30s Front Squats
30s Rest
x5
5-10 Mins
30s Back Rack Lunges
30s Rest
10-15 Mins
30s Wall Sit
30s Rest
-Use around 50% of your 1RM Front Squat for the squats and the lunges. Wall sit is bodyweight but Rx+ is weighted with a KB as a goblet
AMRAP 10
15 Bar facing burpees
15 Hang Power Cleans (50/35kg)
Posted on 25th April 2019 by Chris Cummins
Strict Pull Ups
5x Max Rep Sets
Recovery Paced 200m Jog between sets
0-3 Mins
150 Double Unders
3-8 Mins
75 Wall Balls
8-11 Mins
Max Rep Double Unders
11-16 Mins
Max Rep Wall Balls
-9/7kg
Posted on 24th April 2019 by Chris Cummins
4 Rounds
AMRAP 3
Row 500m
Max Rep Floor Press (60/40kg)
Rest 1:00 between rounds
Rest 5:00
4 Rounds
AMRAP 3
Run 400m
Max Rep Deadlifts (90/65)
Rest 1:00 between rounds
5 Rounds
30s Isometric lunge hold right
30s Isometric lunge hold left
1:00 Rest
Posted on 23rd April 2019 by Chris Cummins
Single Arm DB Push Press
4×10 Each Arm
-After each set perform 15 Russian Twists with a DB (8 sets in total as there’s 4/sets each arm)
100 Alternate DB Snatches for time (22.5/15kg)
**EMOM 30 Double Unders (including 0:00)
Posted on 22nd April 2019 by Chris Cummins
Power Clean + Push Jerk
Build to a heavy TnG triple in 15 mins
For Time
30 Clean and Jerks (62.5/42.5)
800m Run
-Make a note of your time for the clean and jerks, and the total time.
Posted on 18th April 2019 by Chris Cummins
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Posted on 17th April 2019 by Chris Cummins
Snatch Progressions
-Spend 15 Mins working at moderate weight, performing some triples. Resting as needed. No PBs here, just moving well.
10-9-8-7-6-5-4-3-2-1
Power Snatches (35/25)
Over Bar Burpees
Straight into
10-9-8-7-6-5-4-3-2-1
STOH (50/35 – Same bar, load it yourselves)
Wall Balls (9/7)
Posted on 16th April 2019 by Chris Cummins
Push Press
5×5
-Build weight each set to a heavy set of 5
AMRAP 2
12/9 Cal Row
12 DB Snatch (22.5/15)
Max Rep TTB in remaining time
-Rest 2:00
x4 Rounds