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Posted on 5th March 2020 by Chris Cummins
A) Back Squat
Build to a heavy single with a 5s pause @ the bottom. DEAD still at the bottom, no bouncing out of it.
+
5x back off reps @ 80% in the same fashion.
-Rest as needed up to 2:00
B) AMRAP 8
8 Thrusters (50/35)
12 Cal Erg
16 CTB Pull Ups
Posted on 4th March 2020 by Chris Cummins
1:00 max rep Wall Balls
1:00 max rep Calorie Row
1:00 max rep Single DB Hang clean and jerk (22.5/15)
1:00 max rep Sit Ups
1:00 max rep Box Jump Overs
1:00 max rep HR Push Ups
2:00 Rest
x4 Rounds
Posted on 3rd March 2020 by Chris Cummins
A) Hang Squat Clean
5×2 @ moderate weight
-Use the time here to work on technique and positioning. We’re not maxing out here!
-Rest up to 2:00 between sets.
B) 5x 2:00 AMRAPs
10 Hang Squat Cleans (50/35)
Max Rep Over Bar Burpees in remaining time
-Rest 1:00 between rounds
Posted on 2nd March 2020 by Chris Cummins
A) Box Squat
6×3 @ 65-75% 1RM back squat with an emphasis on speed off the box
-Rest 2:00
-If you did this last week, increase the load by 2.5-5kg
B) 5 RFT
15 Pull Ups
30 Push Ups
45 Air Squats
60 Double Unders
Posted on 1st March 2020 by Chris Cummins
A) EMOM 10
8 Push Jerks
-Same weight all sets
Rest 5:00
B) AMRAP 20
15 Burpees
20 Single DB Hang Snatch (22.5/15)
15 Box Jumps (24/20)
20 Goblet Squats (22.5/15)