by Colin | Jan 3, 2018 | Blog / Workouts
A. 4 sets of 2 cleans + 2 jerks @ 75-80%. B. “Death by 10 m” – Essentially this is an increasing ladder of shuttle run lengths. In minute 1, you do 1 length. In minute 2, you do 2 lengths, and so on, until you can no longer complete the required number of reps in that...
by Colin | Jan 2, 2018 | Blog / Workouts
A. Push press – 5×5@70%. B. Alternating with a partner, for 12 rounds total: Row 250 m / double overhead KB or DB hold. For some of you with shoulder or t-spine mobility issues, holding two weights overhead will be quite challenging. Mobilize well before...
by Colin | Jan 1, 2018 | Blog / Workouts
A. Front squat – 3×8@70%. B. 5 rounds of: 15-25 unbroken wall balls (pick a challenging number and stick with it) Rest 90 seconds. C. 3×5 bat wings (5 sec pause at top), as heavy as possible. Your focus should be on retraction of the shoulder blade...
by Colin | Dec 30, 2017 | Blog / Workouts
Gym is closed today. Play safe if you’re heading out to a New Year’s Eve party!
by Colin | Dec 29, 2017 | Blog / Workouts
A. Turkish get-up – Work up in weight, and then do 4 challenging reps per arm (alternate arms). B. For time: 25 burpees, then: 5 rounds of: 20 wall balls 3 laps suitcase carry (heavy) Then: 25 burpees. Compare to Dec 21...
