by Colin | Jan 3, 2017 | Blog / Workouts
A. Pull-up strength: 3 max effort sets of pull-ups at 3333 tempo (3 sec negative, 3 sec at the bottom, 3 sec on the way up, 3 sec hold at the top). 3 max effort chin-over-bar holds (supinated grip) 3 max effort bar hangs (active, passive, does not matter) B. 5 rounds...
by Colin | Jan 2, 2017 | Blog / Workouts
A. Front squat – 3×8@70%. B. For time and reps: 3 rounds of: 20 box jumps (24″/20″) 10 barbell ground-to-overhead (135/95, or scale to 70% of your jerk, whichever is less) Then: 4 minute AMRAP of double-unders (no scaling). The first part of...
by Colin | Jan 1, 2017 | Blog / Workouts
Welcome to 2017! You’ll have no need to make fitness resolutions because you’re already kicking butt. A. Press complex – Every minute on the minute for 8 rounds, do 2 strict presses + 2 push presses. Weight should be around 70%. B. For individual...
by Colin | Dec 30, 2016 | Blog / Workouts
A. Rope climb practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) 3 max effort sets of rope pull-ups (from standing, or from a seated position with legs in straddle) 3 max effort sets of supinated body rows at 31X3...
by Colin | Dec 29, 2016 | Blog / Workouts
A. 5 rounds of the following complex: 1 clean + 3 front squats. Weight should be approximately 80-85% of your max clean. If your squat is the limiting factor in your cleans, you may need to use a lighter weight for this complex. B. With a partner, alternating laps for...
