by Colin | Nov 7, 2016 | Blog / Workouts
** Just a reminder of the modified hours this week for Remembrance Day. All morning classes are cancelled on Friday, Nov 11. There will be two classes added earlier in the week – a 6 am class tomorrow (Wed Nov 9), and 9 am class on Thursday, Nov 10. ** A....
by Colin | Nov 6, 2016 | Blog / Workouts
A. Every minute on the minute, for 6 minutes: 1 clean + 2 front squats. Weight should be roughly 75% of your max clean. B. 10 minute AMRAP of: 3 DB snatches per side (these should be heavy) (Rx would be 50/70#) 9 jump split lunges per side 6 hand release push-ups....
by Colin | Nov 4, 2016 | Blog / Workouts
A. Overhead squat – 5×3 at a challenging weight. If you have a max, aim for ~80%. B. For time: 50 double-unders (2x singles) 21-15-9 of: Bodyweight deadlift (or 50% of your max, whichever is LESS) Wall balls Then: 100 double-unders. Compare to Jan 13 2016,...
by Colin | Nov 3, 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 2, 2016 | Blog / Workouts
A. Front squat – Find your 5 rep max (or a heavy set of 5 for today). B. Pull-up practice: Beat swing practice 5 slow negatives. If you can do strict pull-ups, instead do 5 (separate) reps, aiming for equally slow up and down portions of the movement, e.g. take...
