by Colin | Jun 8, 2016 | Blog / Workouts
A. Push press – 5×3@78-81%. B. 3 rounds, not for time: 3 Turkish get-ups per side (medium weight) 3 pull-up negatives (or 5 weighted pull-ups) 5-15 pistols per side (scale to weighted lunges). C. 2 max effort handstand...
by Colin | Jun 7, 2016 | Blog / Workouts
A. Back squat – 5×4@76%. B. With a partner, alternating for 6 rounds (total): B. Alternating with a partner, 6 rounds (total) of: 15 overhead squats Row 500 m. C. 4 max effort sets of stir-the-pot on an exercise...
by Colin | Jun 6, 2016 | Blog / Workouts
A. Rope climb practice (work through these sequentially): Accumulate 3-10 rope climbs, depending on your ability (scale to rope pulls from floor) 3 max effort sets of rope pull-ups (from a dead hang, both hands on the rope, do a pull-up) (may be done with a foot...
by Colin | Jun 5, 2016 | Blog / Workouts
A. (Squat) clean + thruster: 4×2 reps at approx. 70-75% (or max thruster or push press). B. For time: Row 500 m 50 Russian KB swings (70/44) 40 pull-ups 50 KB deadlifts (same KB) 40 toes-to-bar 50 air squats (may be scaled up to goblet squats) 40 push-ups 250...
by Colin | Jun 3, 2016 | Blog / Workouts
A. Bench press – 5×3 @ 51X1 tempo. Weight should be in the 70-80% range, but adjust it between sets if needed. B. 12 minute AMRAP of: 6 KB cleans & jerks per arm 6 goblet squats (same KB) 3 laps (3 indoors, or 1 outdoors) KB suitcase carry (same KB or...
