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Posted on 15th May 2019 by Chris Cummins
AMRAP 15
10 Devils Press (2×15/10 – Rx + is 2x 17.5/12.5)
200m Run
50 Double Unders
Rest 5:00
AMRAP 15
5 Cal Row
5 Goblet Squats (24/20kg)
5 Russian Twists (15/10kg plate)
-Add 5 Reps each round to each movement
Posted on 14th May 2019 by Chris Cummins
Front Squat
A) Heavy Single
B) 3 x 5 @ 75%
AMRAP 4
400m Run
15 TTB
Max Rep Russian KB Swings in remaining time (32/24)
Rest 1:00
x3 Rounds
Posted on 13th May 2019 by Chris Cummins
A) Double Under Progressions
B) Pull Up Progressions
On a 25 Min Running Clock
0-5 Mins
250 Double Unders
5-15 Mins
10 Rounds
10 Burpees
10 Wall Balls (9/7kg)
15-25 Mins
10 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats
***If you complete the workload before the time you may proceed immediately to the next bit, giving you more time and more of a chance to finish each section. If not, stop and move on once you reach the end of that time zone.
Posted on 12th May 2019 by Chris Cummins
This week we will be testing some 1RMs (Mon/Wed/Fri) to work out some percentages for another 4 week strength cycle. This time with some slightly different movements!
Bench Press
A) Find a heavy Single
B) 3 x 5 @ 75%
In 2’s – For Time
Partner A Runs 800m while partner B Rows 1000m
Partner B Runs 800m while partner A Rows 1000m
Partner A Runs 400m while partner B Rows 500m
Partner B Runs 400m while partner A Rows 500m
Posted on 9th May 2019 by Chris Cummins
0-18min.
4 Rounds:
400m Run
25 Wall Balls (9/7)
20-30min.
2 Rounds:
30 Single DB Front Squats (Goblet – 30/20)
60 Double Unders
30 DB Lunges (left+right= 2 – 30/20)
60 Double Unders
32-35min.
AMRAP:
Turkish Sit ups (2x 16/12kg)
Posted on 8th May 2019 by Chris Cummins
Every 4:00 x 4 Rounds
20 Burpees
5 Deadlifts (Aim to do this at 75% 1RM with all sets at same weight)
Rest 5:00
Every 4:00 x 4 Rounds
30 Box Jump Overs (24/20)
5 STOH (From the rack, as heavy as possible. Build weight each round on this one)
Posted on 7th May 2019 by Chris Cummins
EMOM 25
Min 1) Max Rep Devils Press (2x 15/10kg)
Min 2) Max Rep Hang Power Cleans (50/35)
Min 3) Max Rep Pull Ups
Min 4) Max Cal Row
Min 5) Rest
-Move for approximately 50s on each station before getting ready to transition to the next one
5 Rounds
10 Push Ups
10 Ring Rows
10 Barbell Curls
Posted on 6th May 2019 by Chris Cummins
Back squat
5×5
-Build weight slightly each set if you can
-2 mins rest between sets
AMRAP 12
8 Wall Balls
8 KB Swings (32/24)
30 double unders
-Add 2 reps to the wall balls and KB swings each round.
Posted on 5th May 2019 by Chris Cummins
For Time: (Time CAP: 35min.)
5 Rounds:
10 Push Press (60/40)
10 Pull Ups
immediately into;
Run 1 Mile
5 Rounds:
10 Push Press (60/40)
10 Pull ups
immediately into;
Run 1 Mile
Posted on 2nd May 2019 by Chris Cummins
Every 10:00 x 3 Rounds
Row 1000m
2 rounds of DT (72.5/47.5)
Max Rep TTB in remaining time
*DT = 12 Deadlifts, 9 Hang Cleans, 6 STOH