by Colin | Dec 6, 2016 | Blog / Workouts
**The gym will be open for the evening classes today, so come on in if you can. The roads aren’t great though, so be safe!** A. Snatch – 5×3. Aim for 75%+, but let your technique be your guide. B. For time: Row 500 m 50 Russian KB swings (70/44) 40...
by Colin | Dec 5, 2016 | Blog / Workouts
A. Back squat – 5×5@75%. B. Front squat – 3×3@70%. C. 3-6 rope climbs (scale as needed). D. 3×5 “bat wings” with a 5 second hold at the top position. Aim to pull your shoulder blades as close to each other as you can....
by Colin | Dec 4, 2016 | Blog / Workouts
A. Press – Every minute on the minute for 8 rounds, 3@65%. B. 3 rounds for time/reps, alternating with a partner: Row 500 m Max effort push-ups (in one set – it doesn’t have to be continuous, but you cannot come out of the plank position, or your set...
by Colin | Dec 2, 2016 | Blog / Workouts
A. 4 sets at approximately 80% of: 1 hang clean + 1 clean + 2 split jerks. B. 6 rounds for time of: 6 single-arm KB thrusters per arm 2 laps suitcase carry.
by Colin | Dec 1, 2016 | Blog / Workouts
You may do your usual Friday choose-your-own adventure, or for a conditioning workout, you can do this variation of a workout I programmed back on December 5, 2012. A. For time: 20-18-16-14-12-10-8-6-4-2 wall balls (20/14), alternating with: 10-9-8-7-6-5-4-3-2-1...
