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Posted on 14th November 2019 by Chris Cummins
Hang Power Clean
EMOM x4 – 5 HPC
EMON x4 – 3 HPC
EMOM x4 – 1 HPC
-Build weight as and how you feel able to. Finish with something fairly heavy.
AMRAP 10
10 Pull Ups
10 Single DB Hang Clean and Jerks (22.5/15)
Posted on 13th November 2019 by Chris Cummins
Every 3:00 x 10 Rounds
8 STOH (From the rack)
12 Burpee Box Jumps
-Build weight on the STOH
Rx + option is 12 STOH and 16 BBJ
Posted on 12th November 2019 by Chris Cummins
Spend 10-15 mins working TTB progressions/positions
AMRAP 20 in 2s (alt full rounds)
300m Row
10 TTB
20 Goblet Squats (20/16)
Posted on 11th November 2019 by Chris Cummins
Deadlift
Build to a heavy set of 10 reps, touch and go.
AMRAP 12
Run 800m
-Remaining time AMRAP
2,4,6,8,10 etc…
DB Snatch (22.5/15)
Burpees over the DB
Posted on 10th November 2019 by Chris Cummins
Workout 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Posted on 6th November 2019 by Chris Cummins
AMRAP 6
400m Run
100 Double Unders
Max Rounds in Remaining Time
21 KB Swings
12 Pull Ups
-Rest 1:00
x5 Rounds (35 mins total)
Posted on 5th November 2019 by Chris Cummins
AMRAP 10 (Move WELL here though)
10 Bench Press (60/40 – 1s pause @ chest each rep)
10 Ring Rows (Feet up if poss – 1s pause @ rings each rep)
Straight into
AMRAP 10
15/12 Cal Row
15 V-Ups
Straight into
AMRAP 10 (Move WELL here though)
10 Bench Press (60/40 – 1s pause @ chest each rep)
10 Ring Rows (Feet up if poss – 1s pause @ rings each rep)
Straight into
AMRAP 10
15/12 Cal Row
15 V-Ups
Posted on 4th November 2019 by Chris Cummins
Front Squat
Build to a heavy set of 5
Alternate Mins for 20 Mins
Min 1) 4 DB Power Cleans + 4 DB Front Squats + 4 DB STOH (Heavy as poss)
Min 2) 10 Burpees
(Rx+ Option = 5,5,5 on the complex and 15 Burpees)
Posted on 3rd November 2019 by Chris Cummins
Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box