by Colin | Sep 27, 2016 | Blog / Workouts
A. Back squat – Find your 5 rep max. Warm up well, and take adequate rest between your sets. B. “Rhiannon” – 10 minutes of double-unders for max total reps. If DUs aren’t your strength, you can practice them for 10 minutes, and still keep...
by Colin | Sep 26, 2016 | Blog / Workouts
A. Increase to working weight, then do 4 work sets of the following complex: 2 snatch balances + 2 overhead squats. Use a weight that allows you to use good technique, but still provides a challenge. B. 8 minute AMRAP of: 8 DB thrusters 8 strict pull-ups (scale to...
by Colin | Sep 25, 2016 | Blog / Workouts
A. Bench press – 5×3@80-85%. B. Alternating with a partner: 20 rounds (10 each) of 30 seconds row/bike for calories. If you’re working solo, keep a 30 second rest interval. These should be done at a challenging pace, but don’t blow up on the...
by Colin | Sep 23, 2016 | Blog / Workouts
A. Deadlift – 3×5@80-83% (increase weight from last time if form allows), then 2×3@70% (focus on speed for the last two sets). B. For individual times: 3 x 800 m run, rest 3 minutes in between.
by Colin | Sep 22, 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.
