by Colin | Jan 8, 2017 | Blog / Workouts
A. 5 rounds of this complex: 2 hang cleans + 1 clean. Weight should be in the 75-80% range. B. 4 rounds for time of: 14 reps of 1 1/2 push-ups 28 heavy(ish) Russian KB swings 14 lunges per leg (these should be weighted for most...
by Colin | Jan 7, 2017 | Blog / Workouts
A. “Filthy Fifty”, for time: 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings, 1 pood (35 lbs) Walking lunges, 50 steps 50 Knees to elbows (scale to knee raises) 50 Push press, 45 pounds 50 Back extensions (sub barbell good mornings) 50 Wall...
by Colin | Jan 6, 2017 | Blog / Workouts
A. Handstand push-up practice: 2 minutes of crow stand practice. Pay attention to how you are using your hands to balance your weight. 3 minutes of kick-ups to freestanding HS practice (may be done with a partner or against the wall) 5-10 HSPU negatives OR 4×2-5...
by Colin | Jan 6, 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 | Jan 4, 2017 | Blog / Workouts
A. 5 rounds at 80%+ of: 2 hang snatches + 1 snatch. B. 12 minute AMRAP of: 7 (hard) ring rows 7 reps of 1 1/2 push-ups (may be scaled up to rings or parallettes if desired) 7 pistols per leg (scale to weighted lunges or a modified...
