";var wpa_add_test="no";
Posted on 28th November 2019 by Chris Cummins
Sumo Deadlift
Going from last weeks 3RM
5 @ 65%
5 @ 75%
AMRAP @ 85%
-Maximum 1 breath between reps
-Rest 2:00 between sets
AMRAP 3
20 DB Goblet Squats
Max Rep Single DB Devils Press
-22.5/15
Rest 1:00
AMRAP 3
20 Cal Row
Max Rep Sit Ups
Rest 1:00
x2 Rounds
Posted on 27th November 2019 by Chris Cummins
AMRAP 15
12/9 Cal Row
10 Burpee Box Overs (30/24)
Rest 3:00
AMRAP 15
1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
20 KB Snatches (10/side @ 20/16kg)
Posted on 26th November 2019 by Chris Cummins
Bench Press
Going from last weeks 3RM
5 @ 65%
5 @ 75%
AMRAP @ 85%
-Maximum 1 breath at the top of each rep
-Rest 2:00 between sets
4 RFT
8 Thrusters (40/25)
25 Double Unders
Rest 2:00
x2 Rounds (8 total rounds)
Rx + Option is 50 DUs
Posted on 25th November 2019 by Chris Cummins
AMRAP 10
10 STOH (50/35)
10 TTB
Rest 2:00
AMRAP 10
15/12 Cal Row
10 Box Step Overs (2×22.5/15s on a 24/20″ box)
Rest 2:00
AMRAP 10
40 Wall Balls
20 HR Push Ups
Posted on 24th November 2019 by Chris Cummins
Back Squat
Going from last weeks 3RM
5 @ 65%
5 @ 75%
AMRAP @ 85%
-Maximum 1 breath at the top of each rep
-Rest 2:00 between sets
5 Rounds
10 Front Squats (40/25)
10 Bar Facing Burpees
-Rest 1:00 after each round
-Aim here is for an all out sprint every round.
Posted on 21st November 2019 by Chris Cummins
Sumo Deadlift
5×3
-Build weight each set to a 3RM
5 RFT
15 Box Jump Overs (24/20)
15 Pull Ups
Posted on 20th November 2019 by Chris Cummins
Every 6:00 x 4 Rounds
20 Cal Row
20 DB Push Press (20/12.5)
20 KB Swings (24/20)
20 Push Ups
Rest 4:00 after last round
AMRAP 9
7 TTB
14 Walking Lunges
21 Double Unders
-Rx+ is to add weight to the walking lunges by any means
Posted on 19th November 2019 by Chris Cummins
Bench Press
5×3
-Build weight each set to a 3RM
For time:
60 wall balls (9/7)
mandatory 3 min rest
40 Thrusters 42.5/30
mandatory 3 min rest
20 Front Squats 70/45
* 20 min cap
Posted on 18th November 2019 by Chris Cummins
5 Rounds
5 Push Jerks
10 DB Lat Raises
10 Burpees
Rest 2:00
-Build weight on the push jerks
AMRAP 16 in 2s
Alternating Full Rounds
250m Row
21 Pull Ups
12 Single DB Hang Clean and Jerks (22.5/15)
Posted on 17th November 2019 by Chris Cummins
Back Squat
5×3
-Build weight each set to a 3RM
50-40-30-20-10
Double Unders
Russian KB Swings (20/16)
-Rx+ 24/20kg