";var wpa_add_test="no";
Posted on 15th August 2019 by Chris Cummins
Power Clean
3 @ 80%
2 @ 90%
Max Out – Find a new 1RM
AMRAP 10
35 Double Unders
10 Power Cleans (50/35)
Posted on 14th August 2019 by Chris Cummins
Every 3:00 x 5 Rounds
12 Burpees
6 HEAVY DB Snatch (Heavy as poss here)
AMRAP 15
12 Front Rack Lunges (35/25)
12 Wall Balls (9/7)
12 Box Step Overs (24/20 – Holding your wallball)
Posted on 13th August 2019 by Chris Cummins
Back Squat
3 @ 80%
2 @ 90%
Max Out – Find a new 1RM!!
Every 3:00 x 4 Rounds
AMRAP 2:30
12 Thrusters
18 Pull Ups
Max Rep Thrusters
– Rest 30s
-42.5/30kg
-Score is total reps on thrusters each round (including the initial twelve each time)
Posted on 12th August 2019 by Chris Cummins
EMOM 15
1) 15/12 Cal Row
2) Max Rep Power Cleans (60/40kg)
3) Rest
AMRAP 12
10-20-30-40-50-60 etc
Russian KB Swings (32/24)
Sit Ups
*30 Double unders after each round
Posted on 11th August 2019 by Chris Cummins
Shoulder Press
3 @ 80%
2 @ 90%
Build to a NEW 1RM
Death By Burpees (Starting @ 5 Reps)
EMOM for as long as possible
Min 1) 5
Min 2) 6
Min 3) 7
Min 4) 8
Min 5) 9 etc….
Posted on 8th August 2019 by Chris Cummins
Power Clean
5 @ 75%
3 @ 85%
Max Reps @ 95% (Must be back to the bar within 3s)
For Time
Run 1 Mile
30 Power Cleans (70/47.5)
Posted on 7th August 2019 by Chris Cummins
AMRAP 20 in 2’s
Row for max distance
-Break this however you wish, but accumulate max distance in 20 mins as timed on the wall clock.
Rest 5:00
10 Mins to complete (Solo)
100 Wall Balls
***EMOM 5 Burpees (Including 0:00)
Posted on 6th August 2019 by Chris Cummins
Back Squat
5 @ 75%
3 @ 85%
Max Reps @ 95%
AMRAP 15
8 HR Push Ups
10 Pistol Squats
12 Pull Ups
-Rx+ Option is HSPU and C2B Pull Ups
-Scale the pistols to box pistols or 20 Air Squats
Posted on 5th August 2019 by Chris Cummins
Hang Power Snatch
Technique breakdown and 10 Minutes working towards a weight for the WOD
EMOM 25
1) 3 Hang Power Snatch (Nice and heavy here)
2) 15/12 Cal Row
3) 15 Box Jumps (24/20)
4) 15 Burpees
5) Rest
-Rx+ option is 20/15 Cals on the rower
Posted on 4th August 2019 by Chris Cummins
Shoulder Press (Week 3/4)
5 @ 75%
3 @ 85%
Max Reps @ 95%
40-30-20-10
Front Squats (42.5/30)
7 TTB
10-20-30-40
STOH
7 TTB
*Goes like this
40 Front Squats
7 TTB
10 STOH
7 TTB
30 FS
7 TTB
20 STOH
etc….