by Colin | Nov 13, 2016 | Blog / Workouts
A. Overhead squat – 3×5 @ approximately 80%. This is the same weight as the previous two weeks, but we are attempting to add an additional rep in each set. B. Every 2 minutes for 7 rounds: 3 snatches at 60% 8 burpees 24 double-unders. Complete the burpees...
by Colin | Nov 11, 2016 | Blog / Workouts
A. Turkish get-up – Work up to a moderate weight, and then do 5 minutes of continuous work with that weight. Switch hands as needed. Focus on smooth, controlled movement. B. With a partner – “Filthy 50″ 50 box jumps (20″/24”) 50...
by Colin | Nov 10, 2016 | Blog / Workouts
**Please note that the morning and noon classes are cancelled for today. Evening classes are as scheduled.** 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...
by Colin | Nov 9, 2016 | Blog / Workouts
A. Overhead squat – 4×4@80%. This is the same weight as last week, but do an additional rep in each set. B. 4 rounds for time: 4 laps sandbag run 16 strict pull-ups (scale as needed) 8 pistols/leg (scale to 16 goblet squats). C. 3 max effort sets of...
by Colin | Nov 8, 2016 | Blog / Workouts
A. Back squat – 4×3@83%. B. Single arm DB floor press – 3 sets of 5-8 reps. Try to increase your weight of number of reps from last week. You may need to experiment with weights to find one that puts you into the rep range specified for your weaker...
