by Colin | Jan 23, 2018 | Blog / Workouts
A. Front squat – 4×4@80%. B. 3 rounds, not for time: 10 parallette shoot-throughs 8 heavy weighted lunges per leg Max effort set of strict toes-to-bar (or variation). These may also be done on the stall bars, for a bit more of a...
by Colin | Jan 22, 2018 | Blog / Workouts
A. Push press – 5×3@80%. B. 5 rounds for time of: 8 DB squat cleans 12 pull-ups Then: 8 laps heavy suitcase carry (1 KB or DB).
by Colin | Jan 21, 2018 | Blog / Workouts
A. Do 5 sets of the following complex at 75-85%: 2 hang cleans + 1 clean. B. For time: Row 500 m Then 4 rounds of: 10 burpee pull-ups (jump to bar at least 6″ above your highest two-handed reach)* 20 Russian KB swings (medium heavy) Then: Row 500 m. *If you...
by Colin | Jan 20, 2018 | Blog / Workouts
A. Rowing partner “Murph”: “Murph” Row 1000 m 100 pull-ups 200 push-ups 300 squats Row 1000 m. We are going to use a scaled approach to this, so basically the middle part will be 20 rounds (total, alternating with your partner) of 5 pull-ups, 10 push-ups,...
by Colin | Jan 19, 2018 | Blog / Workouts
A. Handstand push-up strength: EMOM for 10 minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). B. With a partner: Row 2000 m, alternating every 500 m Then 2 rounds of: 30 push-ups 30...
