";var wpa_add_test="no";
Posted on 16th June 2019 by Chris Cummins
Superset x 4
10 Back Squats @ 80-90% 1RM Front Squat from last week
20 Reverse Lunges (10/leg alt legs) @ 60-70% of back squat weight
Go immediately from the squats to the lunges, then rest no more than 3:00 between sets.
AMRAP 2
12/9 Cal Row
10 TTB
Max Russian KB Swings (32/24)
-Rest 2:00
x 4 Rounds
Posted on 13th June 2019 by Chris Cummins
Sumo Deadlift
3 @ 80%
2 @ 90%
Max Out – Find a NEW 1RM!
AMRAP 12
35 Double Unders
10 Power Cleans (50/35)
Posted on 12th June 2019 by Chris Cummins
AMRAP 10
Run 1 Mile
30 TTB
Max Rep Russian KB Swings (32/24)
Rest 3:00
AMRAP 10
Row 2000m
30 Pull Ups
Max Rep KB Goblet Squats (32/24)
Rest 3:00
AMRAP 10
50 Burpees
30 Sit Ups
Max Rep Jumping Lunges in remaining time
Posted on 11th June 2019 by Chris Cummins
Front Squat
3 @ 80%
2 @ 90%
MAX OUT!! Find a NEW 1RM
30-20-10
Back Squats (70/45kg)
Burpees Over The Bar
-Bar to be taken from the floor
Posted on 10th June 2019 by Chris Cummins
AMRAP 15
3,6,9,12,15 etc…
DB Thrusters
10 Cal Row after each set
Rest 4:00
AMRAP 15
3,6,9,12,15 etc…
KB Devils Press
10 Wall Balls after each set
-Rx weights are 20/12.5kg on the DB Thrusters and 20/12kg on the devils presses.
-KB Devils press is a burpee to 2x KBs and a double KB Snatch
Posted on 9th June 2019 by Chris Cummins
Bench Press
3 @ 80%
2 @ 90%
Max Out and find a new 1RM!!!
3 RFT
20 Pull Ups
20 STOH (50/35)
Posted on 6th June 2019 by Chris Cummins
Sumo Deadlift
5 @ 75%
3 @ 85%
Max Reps @ 95%
3 Rounds for Max Reps
1:00 KB Swings (32/24)
1:00 TTB
1:00 Box Jump Overs (24/20)
1:00 Rest
Posted on 5th June 2019 by Chris Cummins
0-10 Mins
Row 2000m / Run 1 Mile
10-20 Mins
Run 1 Mile / Row 2000m
20-30 Mins
AMRAP
20 Power Snatch (42.5/30kg)
20 Thrusters (42.5/30kg)
Posted on 4th June 2019 by Chris Cummins
Front Squat
5 @ 75%
3 @ 85%
Max Reps @ 95%
For Time
100 Double Unders
75 Sit Ups
50 Wall Balls (9/7)
25 Burpee Box Jump Overs (24/20)
Posted on 3rd June 2019 by Chris Cummins
Hang Power Clean
a) Build to a heavy set of 5 in 12 mins
+
b) Find weight for the EMOM
EMOM 20
Mins 1-5
15/12 Cal Row (Rx + is 20/15)
Mins 5-10
5 Hang Power Cleans
Mins 10-15
15/12 Cal Row Rx + is 20/15)
Mins 15-20
5 Hang Power Cleans