by Colin | Sep 7, 2017 | Blog / Workouts
A. Tempo deadlift – 5×3 @ 51X1 tempo (5 sec negative, 1 sec in bottom, eXplode up, 1 sec at top). Increase weight 5-10 lbs (if your max is under 200 lbs), or 10-15 lbs (if your max is 200+ lbs). You should be at about 78% by now. Use an overhand grip as...
by Colin | Sep 6, 2017 | Blog / Workouts
A. Press – 6×2@87%. B. For time: Row 500 m 50 Russian KB swings (70/44) 40 pull-ups 50 KB deadlifts (same KB) 40 toes-to-bar 50 air squats (may be scaled up to goblet squats) 40 push-ups 250 single skips. Compare to Dec 7 2016, June 6 2016, Dec 31...
by Colin | Sep 5, 2017 | Blog / Workouts
A. Back squat – 10×2 every minute on the minute (EMOM) at 68% (up 5-10 lbs from last week). B. 12 minute AMRAP of: 1 length overhead KB carry 1 length front rack KB carry (same arm) 1 length suitcase carry (same arm) Switch arms. Pick a reasonably...
by Colin | Sep 4, 2017 | Blog / Workouts
A. Snatch – 3×3@80-85%, 2×2@ 85%+. B. 100 wall balls for time. The catch? Every time you break up your reps, you must run 3 laps and do 3 burpees. Therefore it’s in your best interests to complete the 100 reps in as few sets as possible. What...
by Colin | Sep 3, 2017 | Blog / Workouts
All regular classes are cancelled today except for a team workout at 2 pm! Everyone is welcome to attend.
