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Posted on 8th March 2020 by Chris Cummins
A) Clean and Jerk
Build to a heavy single power clean + push jerk in 15 mins.
-15 Min window must start from the first set above an empty barbell.
Rest 5:00
B) For Time
50 Clean and Jerks for time (60/40)
***EMOM 5 Burpees including 0:00
-10 Min Cap
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)
Posted on 27th February 2020 by Chris Cummins
A) Back Squat + Reverse lunge Complex
1x Back Squat + Reverse Lunge / side
2x Back Squat + Reverse Lunge / side
3x Back Squat + Reverse Lunge / side
4x Back Squat + Reverse Lunge / side
-That’s ONE set.
-4x Sets of the complex @ moderate weight
-Rest 2:00 between sets.
B) AMRAP 14
20 STOH (40/25kg)
40 American KB Swings (24/20)
60 Sit Ups
80 Double Unders
Posted on 26th February 2020 by Chris Cummins
AMRAP 18
Row 1000/800m
8 Wall Walks
30 DB Snatch (22.5/15)
Rest 5:00
AMRAP 18
18 Pull Ups
18 Burpees
18 Box Jumps (24/20)
Posted on 25th February 2020 by Chris Cummins
A) Every 3:00 x 7
Row 18/15 Cals AFAP
-Make a note of your SLOWEST time for
B) 3 RFT
10 Power Cleans (70/45)
25 Wall Balls
Posted on 24th February 2020 by Chris Cummins
A) Box Squat
6×3 @ 62.5-72.5% 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) For Time
10 Russian KB Swings
50 Double Unders
15 Russian KB Swings
50 Double Unders
25 Russian KB Swings
50 Double Unders
50 Russian KB Swings
50 Double Unders
25 Russian KB Swings
50 Double Unders
15 Russian KB Swings
50 Double Unders
10 Russian KB Swings
50 Double Unders
-24/20kg