by Colin | Dec 16, 2017 | Blog / Workouts
A. 10 minutes of skin-the-cat practice. B. 3 rounds for time of: 40 double-unders 30 wall balls 20 pull-ups 10 burpee box jumps.
by Colin | Dec 15, 2017 | Blog / Workouts
A. Handstand holds – EMOM for 10 rounds – Hold a handstand for 10-30 seconds, and rest for the remainder of the minute. Pick a time and stick with it. It will obviously get harder the more rounds you do, but pick a time domain that allows you to keep a good position...
by Colin | Dec 14, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Dec 13, 2017 | Blog / Workouts
A. Rope climb / pegboard practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb. 3 max effort sets of single-arm ring rows. Try to...
by Colin | Dec 12, 2017 | Blog / Workouts
A. Back squat – 3 reps every 90 seconds at 78, 81, 84, 81, 78 %. B. 10 minute AMRAP of: 8 thrusters (95/65) 8 strict pull-ups 8 toes-to-bar.
