by Colin | Nov 30, 2016 | 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 | Nov 29, 2016 | Blog / Workouts
A. Back squat – 2×10@65-70%. We are deloading a bit from last week’s 1 rep max, so these should feel relatively light. If you are new, and have been working on sets of 5, just continue on with that progression. B. 10 rounds for time of: 1 lap...
by Colin | Nov 28, 2016 | Blog / Workouts
A. Floor press – 4×5 floor presses. Try to increase the weight from last week, or try for another rep in each set. B. 2 rounds for reps, resting 2 minutes between rounds: In 6 minutes: Row 500 m, and in the remaining time, do an AMRAP of: 6 ring dips 6...
by Colin | Nov 27, 2016 | Blog / Workouts
A. Snatch – Every 90 seconds for 6 rounds, do 2 snatches at approx. 75-80%. B. Every 2 minutes for 7 rounds: 3 high box jumps (30″/24″, or whatever “high” means for you) 6 burpees 6 Russian KB swings (heavy). You should be completing the...
by Colin | Nov 25, 2016 | Blog / Workouts
A. Deadlift – 4×2@85%. Rest adequately between sets. If you are new, work on sets of 5, and increase your weight a 5-10 lbs from last week. B. For time: For time: 30 overhead squats (95/65) 30 pull-ups 30 shoulders-to-overhead (95/65) 30 push-ups 30...
