by Colin | May 9, 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. 3 max effort sets of false grip ring pull-ups or false grip ring rows. C. For individual...
by Colin | May 8, 2017 | Blog / Workouts
A. Back squat – Find your 3 rep max. Then do 2×8@65%. B. “Annie” – 50-40-30-20-10 reps each of double-unders and situps. Compare to Aug 16 2016, Aug 1 2015, Sept 24 2014, May 27 2014, Dec 19 2013, July 3 2013, March 5 2013, or Jan 8 2013....
by Colin | May 7, 2017 | Blog / Workouts
A. Pull-up strength For 10 rounds, every 45 seconds: 3-5 strict chest-to-bar pull-ups (scale the reps, or modify to a challenging pulling variation). Your objective is good, clean reps. Aim for full range of motion – fully extended at the bottom, and if...
by Colin | May 6, 2017 | Blog / Workouts
A. Turkish get-up – Work up in weight, and then do 5 per arm at a medium heavy weight (alternate reps). B. 3 max effort ring supports (sub matador bars). C. For time: 6 laps sled push (or sled pull using the small sleds, facing away from the sled) 8 laps sandbag...
by Colin | May 5, 2017 | Blog / Workouts
A. Deadlift – 3×3@86%, 2×5@75%. B. 14 minute AMRAP of: 7 “clusters” (clean + thruster) (95/65) 14 knees-to-elbows 28 double-unders. C. 3×15-25 GHD hip extensions.
