by Colin | Feb 3, 2017 | Blog / Workouts
A. Deadlift – 3×8@73%. B. 8 minute AMRAP of: 8 weighted lunges per leg (2 KBs or DBs – Rx would be 55/35 per hand) 16 knees-to-elbows Then: 4 minute AMRAP (laps) of farmer’s carry (may (should) be heavier than your...
by Colin | Feb 2, 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 | Feb 1, 2017 | Blog / Workouts
Happy Groundhog Day! A. Bench press – 4×5 (as heavy as possible for this rep scheme). Increase weight from Jan 19 if possible. B. 3 max effort sets of smooth, controlled push-ups. C. 3 max effort sets of 1 1/4 pull-ups. D. 3 max effort sets of supinated...
by Colin | Jan 31, 2017 | Blog / Workouts
A. Snatch – 6 x 1 @ 80%+. You may increase your weight across the sets if your technique is good, but we aren’t aiming for a max today. If you are new, keep the weights lighter. Focus on speed through the middle, and a good bar path. B. For time: Row 3 km...
by Colin | Jan 30, 2017 | Blog / Workouts
A. Front squat – 4×3@83%. B. Burpee ladder – We will start this one at 4 reps rather than 1, just to save a bit of time. Do 1 burpee the first minute, 2 the second, 3 the third, etc., until you cannot complete the required number of reps before the...
