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Posted on 30th September 2019 by Chris Cummins
Bench Press
To a 5RM with a 2s pause @ the chest.
3 Rounds For Time
30 DB Snatch (22.5/15)
20 TTB
10 Box Jump Overs (30/24)
Posted on 29th September 2019 by Chris Cummins
In a 15 Minute Window
1) Build to a heavy single hang clean and jerk
2) Build to a heavy single hang clean
18-15-12-9-6-3
Hang Squat Cleans (50/35)
Bar Facing Burpees
Posted on 26th September 2019 by Chris Cummins
10RM Push Press Re Test
For Time
50 Russian KB Swings (32/24)
800m Run
50 Burpees
Posted on 25th September 2019 by Chris Cummins
In 10 mins, build to a max weight for the following complex
6 Deadlifts
4 Hang Cleans
2 Front Squats
-Must be unbroken
CINDY
AMRAP 20
5 Pull Ups
10 Push Ups
15 Squats
Posted on 24th September 2019 by Chris Cummins
Every 5:00 x 7 Rounds
Row 500m
6 DB Snatch
6 Floor Press
-Aim is to go as heavy as possible on the Snatch and Floor Press, and row at a consistent sustainable pace. The row isn’t to be coasted, the idea is to see how hard you can push but also shifting heavy weights.
-Same weight all sets on the DB and the Floor Press
Posted on 23rd September 2019 by Chris Cummins
Power Snatch
Build to a heavy set of 2
3 Rounds For TIme
10 Power Snatch (60/40)
20 TTB
Posted on 22nd September 2019 by Chris Cummins
Back Squat – 10RM Re Test
AMRAP 12
A) Run 800m
B) In the remaining time – AMRAP:
10 Pull Ups
10 Deadlifts (80/55)
10 Over Bar Burpees
-Take a time for the run, AND an amount of rounds in the remaining time.
Posted on 19th September 2019 by Chris Cummins
Push Press
10×10 @ 65-75% of 10RM
-Team up with someone. Only rest as long as it takes for them to change weights, do their set and change the weights back.
In 2’s
Alternate 2:00 Rounds
0-2:00
Partner A
10x Deadlifts @ 120/85
Sprint 200m
Max rep down ups
2:00-4:00
Partner B
10x Deadlifts @ 120/85
Sprint 200m
Max rep down ups
4:00-6:00
Max Rep Synchro Down Ups
6:00-8:00
Partner A
10x Deadlifts @ 120/85
Sprint 200m
Max rep down ups
8:00-10:00
Partner B
10x Deadlifts @ 120/85
Sprint 200m
Max rep down ups
10:00-12:00
Max Rep Synchro Down Ups
-Score is total down ups
Posted on 18th September 2019 by Chris Cummins
Box Jumps
-Using plates on top of boxes, either build to a max height box jump OR perform 3-4 sets of 3 seated box jumps. Whether or not you build to a max height depends on confidence!
6 Rounds
15 Goblet Squats
10 Single DB Front Rack Lunges
1:00 Max Cal Row
-Rest 3:00
-Same weight for all sets on the goblet squats + lunges
-Score is weight used and LOWEST number of calories in any of the 1:00 max efforts.
-Make sure you rest the full 3:00, you should need to if you go hard enough on the row.
Posted on 17th September 2019 by Chris Cummins
Hang Power Clean
Build to a heavy set of 5 in 15 mins
AMRAP 12
10 Hang Power Cleans (50/35)
20 Wall Balls
30 Double Unders