";var wpa_add_test="no";
Posted on 31st July 2019 by Chris Cummins
AMRAP 16
Row 500/400m
21 Power Snatches (42.5/30)
12 Burpees over the bar
Rest 3:00
AMRAP 16
20 Single DB Devils Press (22.5/15 – Alt arms)
30 Single DB FR Lunges (22.5/15 – Alt legs)
*Every 4:00 including 0:00 run 400m
Posted on 30th July 2019 by Chris Cummins
Back Squat
3 @ 70%
3 @ 80%
Max Reps @ 90%
4 Rounds for maximum TOTAL reps
Min 1) Max KB Swings (24/20)
Min 2) Max Pull Ups
Min 3) Rest
Rest 2:00
2:00 Max Rep Push Ups
Posted on 29th July 2019 by Chris Cummins
Squat Clean
Every 3:00 x 5 Sets
10 Burpees
5 Squat Cleans
***Reduce reps by 1 and build weight on the cleans each round to end with a heavy single
AMRAP 10
35 Double Unders
10 Ground to overhead (50/35)
Posted on 28th July 2019 by Chris Cummins
Shoulder Press (2/4)
3@ 70%
3@ 80%
Max Reps @ 90%
AMRAP 15
18 Wall Balls
12 Single DB Hang Clean and Jerks (22.5/15)
6 Burpee Box Jumps (24/20)
Posted on 25th July 2019 by Chris Cummins
Power Clean
-12 Mins to build to a heavy single
+
5 @ 65%
5 @ 75%
Max Reps @ 85% (Must be back on the bar within 3s of previous rep)
AMRAP 12
15 Air Squats
12 KB Swings (24/20)
9 TTB
Posted on 24th July 2019 by Chris Cummins
Every 10:00 x 3
Run West Lane Loop
10-20-30-40 etc…
Single Arm DB Thrusters (swap arms every 5 reps 22.5/15kg)
3-6-9-12 etc…
C2B Pull Ups
-Round 2 switch the DB movement to single arm hang clean and jerks
-Round 3 switch the DB movement to single arm devils press
***Rx+ Option is to carry a 9/7kg medball on the run and/or scale up to ring or bar muscle ups.
***Scale the run to the half west lane loop or 800m if not comfortable with the full loop!
Posted on 23rd July 2019 by Chris Cummins
Back Squat
12 Mins to Build to a heavy single
+
5 @ 65%
5 @ 75%
Max Reps @ 85%
-Rest 2:00 between sets
50-40-30-20-10
Sit Ups
*15 Burpee Box Jump Overs Between Sets
Posted on 22nd July 2019 by Chris Cummins
TTB
Progressions first, then
1x Max effort set
+
EMOM 8
30% of max effort set
Every 3:00 x 5 Rounds
Run 200m
50 Double Unders
Max Rep DB Snatch (22.5/15)
Posted on 21st July 2019 by Chris Cummins
Shoulder Press
A) 10 Mins to find Heavy Single
B) 5 @ 65%
5 @ 75%
Max Reps @ 85%
(Rest 2:00 between sets)
2 Rounds
AMRAP 3
Cal Row
Rest 1:00
AMRAP 3
7 Thrusters (42.5/30)
7 Burpees Over Bar
Rest 1:00
-4 Scores from the WOD here, Row 1, AMRAP 1, Row 2 and AMRAP 2.
Posted on 18th July 2019 by Chris Cummins
EMOM 35
1) 6 Heavy DB Snatch – Heavy as poss here!
2) 8 Double KB Clean and Jerks (2x 20/16)
3) 50 Double Unders
4) 20 Tuck Ups
5) 15/12 Cal Row
6) 15 Pull Ups
7) Rest
***Pick the heaviest DB you can manage. This is supposed to be tough!