";var wpa_add_test="no";
Posted on 30th May 2019 by Chris Cummins
Sumo DL
3 @ 70%
3 @ 80%
Max Reps @ 90%
AMRAP 3
Burpee Box Jump Overs (24/20)
Rest 30s
AMRAP 3
C2B Pull Ups
Rest 30s
AMRAP 2
Burpee BJO
Rest 30s
AMRAP 2
C2B Pull Ups
Rest 30s
AMRAP 1
BBJO
Rest 30s
AMRAP 1
C2B Pull Ups
Posted on 29th May 2019 by Chris Cummins
30 Mins Running Clock
5 Hang Power Snatch
Straight into
1:00 Rower / any Erg @ 90% (HARD) effort
Rest 1:00 – 1:30
-Aim is to build weight on the hang power snatches as you go
–For the first 3 rounds do 5 reps on the HPS, then the next 3 drop to 3 reps, then each round beyond that drop to 1 rep
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
Push Ups
-Rx + Is Strict HSPU and Strict C2B
Posted on 28th May 2019 by Chris Cummins
Front Squat
3 @ 70%
3 @ 80%
Max Reps @ 90%
4 Rounds
1 Minute per station, 15s transition between stations. No other rest!
1) Double KB Clean and Jerks (2x 20/16kg – From the hang each time, not from the floor)
2) Cal Row
3) Devils Press (2x 15/10kg)
Posted on 27th May 2019 by Chris Cummins
Bench Press
3 @ 70%
3 @ 80%
Max Reps @ 90%
AMRAP 16
5 Rounds
10 STOH
15 TTB
Rest 2:00
Max Rounds in remaining time
10 STOH
15 Wall Balls
-50/35kg
You MUST rest 2:00 after your 5th set of TTB and the time is included in your 16:00.
Posted on 23rd May 2019 by Chris Cummins
Sumo DL
5 @ 65%
5 @ 75%
Max Reps @ 85%
Every 3:00 x 4 Rounds
200m Run
20 Thrusters (42.5/30)
-Start a new round on 3:00 whether or not you finish the previous round
Posted on 22nd May 2019 by Chris Cummins
EMOM 20
1) 15 Wall Balls
2) 8 Hang Power Cleans (50/35)
Rest 5:00
AMRAP 8
10,20,30,40,50 etc
Double Unders
10 HRPU between sets
Posted on 21st May 2019 by Chris Cummins
Front Squat
5 @ 65%
5 @ 75%
Max Reps @ 85%
AMRAP 10
10 Single DB Hang Snatch Right
10 Single DB Hang Snatch Left
10 Burpees
-22.5/15kg
Posted on 20th May 2019 by Chris Cummins
AMRAP 7
15/10 Cal Row
20 Single KB FR Squats (20/16kg – 10/side)
Rest 3:00
AMRAP 7
15 Wall Balls
15 KB Swings (24/20)
Rest 3:00
AMRAP 7
15/10 Cal Row
20 Single KB FR Squats (20/16kg – 10/side)
Rest 3:00
AMRAP 7
15 Wall Balls
15 KB Swings
Posted on 19th May 2019 by Chris Cummins
Bench Press
5 @ 65%
5 @ 75%
Max Reps @ 85% 1RM
15 Mins to get as far as possible
Descending Ladder of Reps, starting at 14
Hang Power Cleans (42.5/30)
Box Jumps (42.5/30)
Down Ups
14 of each,
13 of each,
12 of each… etc. As far through as possible in 15:00
Posted on 16th May 2019 by Chris Cummins
Sumo Deadlift
A) Heavy Single
B) 3×5 @ 75%
6 RFT
10 STOH (50/35)
10 Burpee Box Jump Overs (24/20)
10 Wall Balls (9/7)