by Colin | Aug 17, 2016 | Blog / Workouts
A. Pull-up strength 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups). Increase weight from last week if possible. 2 max effort sets of chin-ups (scale to foot-assisted) 2...
by Colin | Aug 16, 2016 | Blog / Workouts
A. Clean and jerk – Find your 1 rep max. If you are new, work on technique. B. Alternating with a partner, for individual times: Row 1500 m, rest while partner works Row 750 m, rest while partner works Row 250 m. This is meant to be an exercise in pacing, since...
by Colin | Aug 15, 2016 | Blog / Workouts
A. Find your snatch 1 rep max. If you are new, instead work up to a heavy set of 3 for your overhead squat. If you are really new, do 5×3 overhead squats at a moderate weight. B. “Annie” – 50-40-30-20-10 reps each of double-unders and situps....
by Colin | Aug 14, 2016 | Blog / Workouts
**Bring a friend out to any of the regular classes today, and you can do a partner workout with them! Give us a heads up as to when you’re coming with a friend.** A. Pause front squats – 4×3@65-70%. (Spend 3 seconds in the bottom position, and try to...
by Colin | Aug 12, 2016 | Blog / Workouts
A. Every minute on the minute for 6 rounds, do 1 snatch at 83%+ (technique permitting). You may increase your weight from rep to rep if your form is good. B. 2 rounds for time: Row 1000 m Run 800 m. (I have marked out the 800 m mark going left out of the driveway, and...
