by Colin | Nov 18, 2016 | Blog / Workouts
A. Clean and jerk – Every minute on the minute (EMOM) for 6 minutes, do 1 C&J @ approximately 85%. Adjust weight if needed to keep your technique clean. B. 12 minute AMRAP of: 12 double KB front rack lunges (6 per leg) 3 muscle-up transitions + 12 ring dips...
by Colin | Nov 17, 2016 | 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 | Nov 16, 2016 | Blog / Workouts
A. Deadlift – 4×3@80%. B. 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...
by Colin | Nov 15, 2016 | Blog / Workouts
Today is the day! Bring a friend or family member out to any of the regular classes, and show them what you do at the gym. Give us a heads up if you’re bringing someone out. A. Push press – 5×3@75-85%. You may increase the weight as you go, if your...
by Colin | Nov 14, 2016 | Blog / Workouts
A. Back squat – 4×2@86%. B. 2 rounds for time of: 50 Russian KB swings 50 wall balls 20 knees-to-elbows.
