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Posted on 30th June 2019 by Chris Cummins
20 Mins to complete
3-4 Rounds
15 Double KB Front Squats
Rest 30s
30s Jumping Air Squats
1:00 or ME wall sit with 1x KB as a goblet
Rest 2:00
-Heavy as poss on the KBs
AMRAP 15 in 2’s
500m Row
24 Burpees Over The Rower
36 Russian KB Swings (32/24)
-Workload split evenly.
Posted on 27th June 2019 by Chris Cummins
Every 5:00 x 7 Rounds in 2’s
30 Box Jump Overs (30/24)
30 TTB
30 Goblet Squats
30 HSPU / HRPU
-Split the workload evenly
-Idea here is to use the heaviest DB possible for the goblet squats. We have them up to 60kg, so pick something nice and heavy and hang on in there.
-If you don’t finish before 5:00 start a new round regardless. If you do, rest the remainder!
Posted on 26th June 2019 by Chris Cummins
EMOM 10
10 Deadlifts
-Heavy as poss, no changing weights during this! All DLs TnG
AMRAP 15
10 Burpee Pull Ups
10 Double KB Front Squats
10 Double KB STOH
***Every 3:00 including 0:00 run 200m
-16/12kg KBs
Posted on 25th June 2019 by Chris Cummins
Superset x 4
10 Bench Press (2s pause @ chest each rep)
10 Strict Pull Ups
-Rest 2:00 between sets
15:00 Time Cap
800m Run Buy In
Straight into
10-9-8-7-6-5-4-3-2-1
DB STOH Right Arm (22.5/15)
DB STOH Left Arm
Burpees
**35 Double unders after each set of burpees
Posted on 24th June 2019 by Chris Cummins
Back Squat
4×8
-Build weight each set to finish with a heavy 8
AMRAP 6
Row 50 Cals
25 Sit Ups
Max Rep DB Snatch (22.5/15)
Rest 2:00
AMRAP 6
50 DB Snatch
25 Sit Ups
Max Cal Row
-Score is total reps (including row/sit ups/DB snatch in each AMRAP)
Posted on 23rd June 2019 by Chris Cummins
Bar Gymnastic Proficiency
-Spend 15-20 minutes working on Pull Ups / C2B / TTB / Bar MUs with no constraints.
–The idea is to pick 1 – 2 scales to perform working towards improving your gymnastic game. Pick your weakest movement here ideally.
Every 3:00 x 5 Rounds
12 Deadlifts
9 Front Squats
6 STOH
Max Rep Over Bar Burpees
-70/45kg
Score is total burpees. Scale this so that you’re definitely able to make the burpees each round.
Posted on 20th June 2019 by Chris Cummins
Front Squat
Build to a 3RM in 15 mins
10RFT in 2’s (5 rounds each, alt full rounds)
12 Devils Press (15/10kg)
15/12 Cal Row
18 Wall Balls (9/7)
-Rx + use 20/12.5kg DBs
Posted on 19th June 2019 by Chris Cummins
Superset x 4
12 Push Press (Same weight all sets)
Max Rep Strict Pull Ups
Rest 2:00 between sets
AMRAP 15
5 Burpees
10 Pull Ups
15 Jumping Squats
Posted on 18th June 2019 by Chris Cummins
Power Clean
Build to a heavy single in 15 minutes
5 RFT
12 Power Cleans (60/40)
12 Box Jump Overs (24/20)
12 Wall Balls (9/7)
Posted on 17th June 2019 by Chris Cummins
Pull Up Gymnastics
-Spend 10 – 15 minutes working on pull ups / C2B / Bar MUs without constraints. Nothing specific here, just some time dedicated to learning/improving technique.
21-15-9
Thrusters (42.5/30)
Bar Facing Burpees