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Posted on 29th August 2019 by Chris Cummins
Push Press
Build to a 10RM
Every 3:00 x 5 Rounds
Run 200m
Remaining time AMRAP
5 Squat Cleans (60/40)
5 Over Bar Burpees
Posted on 28th August 2019 by Chris Cummins
Strict Pull Ups
In 12-15 mins accumulate as many strict pull ups as possible. Whether this is Strict C2B, underhand, ring pull ups, ring rows, banded pull ups…. just spend 12-15 minutes working on strict pulls!
50-40-30-20-10
DB Snatch (22.5/15)
*20 Wall Balls + 50 Double Unders after each set of DB Snatch
Posted on 27th August 2019 by Chris Cummins
Every 6:00 x 6 Rounds
400m Run
15 Pull Ups
1 Round of DT
***Idea here is that you’ll start at a weight that’s challenging but doable, and build slightly each round!
****DT = 12 Deadlifts, 9 Hang Cleans, 6 STOH @ 70/47.5kg
Posted on 26th August 2019 by Chris Cummins
For the next 5 weeks we’re going to be aiming for a new 10 Rep Max back squat and Push Press.
Back Squat
Build to a 10RM
AMRAP 12
15 TTB
12 Deadlifts (70/47.5)
9 Box Jumps (24/20)
Posted on 25th August 2019 by Chris Cummins
For Time
30 Clean and Jerks (60/40)
1 Mile Run
50 Pull Ups
1 Mile Run
100 Burpees
Posted on 22nd August 2019 by Chris Cummins
Push Press
Build to a heavy set of 5
AMRAP 12
7 Squat Clean Thrusters (50/35)
35 Double Unders
Posted on 21st August 2019 by Chris Cummins
Deadlift
6 Reps Every 3:00 x 6
Building to a heavy set of 6
3 Rounds For Time
30 TTB
25 Box Jumps (24/20)
20 Burpees
-15 Min cap
Posted on 20th August 2019 by Chris Cummins
AMRAP 6
Row 1000m
Max Rep Single DB Devils Press (22.5/15)
Rest 3:00
AMRAP 6
Run 800m
Max Rep Thrusters (60/40kg)
Rest 3:00
AMRAP 6
Row 1000m
Max Rep Single DB STOH (22.5/15)
Rest 3:00
AMRAP 6
Run 800m
Max Rep Squat Cleans (60/40kg)
Posted on 19th August 2019 by Chris Cummins
Every 2:00 x 8 Sets
35-60 Double Unders
10 Strict Pull ups
-Scale to an amount that means you’re able to work for roughly 75-90s each round
Every 4:00 x 3 Sets
Run 400m
20 Single DB Hang Snatch (10/side – 22.5/15)
Max Rep TTB
-Score is total TTB + DB Hang snatches after 3 rounds
-Idea is to make TTB each round so scale the run/reps to a number you can!
Posted on 18th August 2019 by Chris Cummins
Front Squat
To a heavy set of 5
EMOM Until Failure
Odd) 12 Burpees over the bar
Even) 7 STOH (50/35)
*** Add 1 rep to STOH every round. Cap @ 20 mins, RX+ Option is 15 Burpees and 60/40kg