by Colin | Oct 12, 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 2-5 pegboard ascents 3 max effort sets of rope toes-to-rope (or high knee raises). To climb effectively, you need to be able to get your...
by Colin | Oct 11, 2017 | Blog / Workouts
A. Clean and jerk – 5 heavy singles, increasing to a max if your technique is solid. B. For time: Row 1000 m 8 laps farmer’s carry (heavy) Row 1000 m 8 laps suitcase carry (heavy).
by Colin | Oct 10, 2017 | Blog / Workouts
A. Pull-up strength: Every 2 minutes for 5 rounds – 5-15 pull-ups (or variation). Aim for close to a max effort set. 2 max effort sets of 1/2 pull-ups. Start with your chin over the bar, lower to 90 degrees at the elbow (roughly forehead height for the bar), and...
by Colin | Oct 9, 2017 | Blog / Workouts
A. Back squat – 5×3@81%, one set every two minutes. B. EMOM for 20 minutes: Minute 1: 1-3 wall walks Minute 2: 4 DB squat cleans + 3 burpees (aim for approximately 30 seconds of work, and adjust reps accordingly) Minute 3: 5 alternating reps of: 1 pull-up +...
by Colin | Oct 8, 2017 | Blog / Workouts
Come on out, meet some new people, and get in a workout before (or after) all the turkey.
