by Colin | Jul 13, 2016 | Blog / Workouts
A. 10 minutes skin-the-cat practice. B. 5 minutes muscle-up transition practice (slow negatives, banded, or foot-assisted) OR controlled, smooth hinge rows. C. Row 3 km for time. D. 3 rounds of: 20-30 GHD hip extensions, 10-25 GHD sit-ups (if you are new to the GHD...
by Colin | Jul 12, 2016 | Blog / Workouts
A. Strict press – 4×3@75-80%. B. 3 rounds, not for time: 5 heavy weighted lunges per leg (2 DBs or KBs) Max effort dips (rings, bars, or assisted) 5 weighted pull-ups, then release weight and do max effort unweighted pull-ups To scale the pull-ups, pick a...
by Colin | Jul 11, 2016 | Blog / Workouts
A. Back squat – 1×20@55-60%. For those of you who are new to high rep back squats, you have the option of doing two sets of ten reps. B. For reps: 6 minute AMRAP of: 3 cleans + 3 front squats (135/95 or 60%, whichever is less), 6 bar hop burpees Rest 90...
by Colin | Jul 10, 2016 | Blog / Workouts
A. Snatch – 3×3@75-80%. Aim for a weight that allows consistent technique. B. Overhead squat – 3×3@65-70%. C. Run 1 mile Rest 4 minutes Run 400 m. Compare to March 30 2016.
by Colin | Jul 8, 2016 | Blog / Workouts
A. Deadlift – 3×5@81%, 1×10@65%. B. 4 rounds for total time of: 10-15 unbroken wall balls (pick a challenging number and stick with it) 5 burpees 10-15 unbroken wall balls Rest 90 seconds. (Your chosen number should be the same for both sets of wall...
