by Colin | Sep 22, 2017 | Blog / Workouts
A. HSPU/push-up strength – 3-5 wall walks to warm up, then EMOM for 10 minutes: 1-5 strict HSPU OR piked push-ups (feet on box, hands on parallettes) OR 1 1/2 push-ups. B. “G.I. Jane” : 100 burpee pull-ups for time. IF you are proficient at regular...
by Colin | Sep 21, 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 | Sep 20, 2017 | Blog / Workouts
A. Snatch – Complete 5 working sets of 2 reps at 80%+ (if your technique is solid), working up to a heavy double. B. For time: 5 thrusters + 25 push presses (95/65) 50 double-unders 5 thrusters + 25 power cleans (115/80) 50 double-unders 5 thrusters + 25...
by Colin | Sep 19, 2017 | Blog / Workouts
A. Back squat – Every 90 seconds for 8 rounds: 3 reps at 71% (same weight as last week). B. 7 rounds for time: Row 300 m / 250 m (men/women) 20 Russian KB swings (moderately heavy weight). Compare to Sept 22 2016. C. 4 sets of max effort strict...
by Colin | Sep 18, 2017 | Blog / Workouts
A. Pull-up technique and strength: 2 minutes of beat swing practice – If you are strong enough, add in the pull for a pull-up. If you have multiple kipping pull-ups, practice the pull to the hips for a bar muscle-up. Just a reminder that in order to do kipping...
