by Colin | Aug 23, 2017 | Blog / Workouts
A. This is the same sequence from Sat Aug 12, but aim for more reps than you did that day, if possible. Rings practice – Pick an appropriate movement from each category, then do 5 max effort sets of each movement. Pull – ring row, hinge row, ring pull-up,...
by Colin | Aug 22, 2017 | Blog / Workouts
A. Front squat – Find your 1 rep max (or a heavy single for today). B. 12 minute AMRAP of 5, 10, 15, 20, etc. reps each of: Wall balls DB hang power cleans. Don’t go crazy with the weights for the DBs, as you will end up doing quite a few reps. Rx weight...
by Colin | Aug 21, 2017 | Blog / Workouts
A. Press – 5×5 @ 81%. Increase weight from last week if possible OR do some additional reps at the same weight in all or some of your sets. B. 5 rounds for time: 15 ring push-ups 15 pull-ups 45 double-unders. C. 3 max effort sets of body rows (no...
by Colin | Aug 20, 2017 | Blog / Workouts
A. Snatch – 5×3@ approximately 70%, 75%, 80%, 85%, 85%. B. 9 minute AMRAP of: 9 overhead squats (95/65) (scale up to 115/80, or down as needed) 9 box jumps (24″/20″). C. In as few sets as possible, 15 rounds of: 5 hollow rocks + 5 second hold....
by Colin | Aug 19, 2017 | Blog / Workouts
A. With a partner, for reps/laps: 3 minutes of barbell shoulders-to-overhead (95/65) 1 minute rest 3 minutes of tire flips 1 minute rest 3 minutes pinch grip carry (2×35 lb/2×25 lb plates) 1 minute rest 3 minutes Russian KB swings (70/44 or scale as needed)...
