by Colin | Nov 11, 2017 | Blog / Workouts
A. 6 rounds for individual times: 5 reps of sandbag-over-the-shoulder (clean the sandbag from the ground, and toss/push it over your shoulder so it drops behind you) 10 calories on the bike (substitute rower if needed) 10 sandbag squats (bear hug) 10 calories on the...
by Colin | Nov 10, 2017 | Blog / Workouts
Note: The gym will be open for all regularly scheduled classes today. If you are going to any Remembrance Day events, come on out to an earlier class. A. HSPU/push-up strength – 3 wall walks and 5 kick-ups to warm up, then EMOM for 10 minutes: 1-5 strict HSPU OR...
by Colin | Nov 9, 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 | Nov 8, 2017 | Blog / Workouts
A. Overhead squat – 5×3 (increase weight from last week). B. Banded KB overhead walk for max distance – we did these at one of the team workouts this year, and they were fun and challenging. Basically you hold a sturdy dowel or light barbell overhead,...
by Colin | Nov 7, 2017 | Blog / Workouts
A. Alternating for 4 rounds, not for time: Max effort set of false-grip ring pull-ups (substitute false grip ring pull-ups or holds) Max effort set of ring dips, ring push-ups, or a ring push-up support B. Ring muscle-up transition practice (feet on floor) – 3...
