by Colin | Apr 17, 2016 | Blog / Workouts
A. Work up to a moderately heavy weight in the following complex, then do 4 sets at that weight: rack jerk + hang clean + jerk. B. 10 minute AMRAP of: 4 pistols/side (substitute weighted lunges with 2 KBs or DBs) 8 ring dips (substitute assisted dips or ring push-ups...
by Colin | Apr 15, 2016 | Blog / Workouts
A. Deadlift – Work up to heavy set of 5 (may or may not be a max). B. Hopefully we can do this one outside, but if not, we will do this one indoors: With a partner, alternating lengths: Outdoors: 10 laps sled pull (facing away from sled) total. Sled weight can...
by Colin | Apr 14, 2016 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Apr 13, 2016 | Blog / Workouts
<– Here’s a photo from the self-defence seminar this past Saturday. Thanks to Robin for organizing this, and Chris Friesen for running the course. A. Handstand practice – 3-4 sets of: 2-4 wall walks OR 2-3 HSPU negatives OR 2-5 HSPUs. Practice your...
by Colin | Apr 12, 2016 | Blog / Workouts
A. Back squat – Find your 1 rep max (or a heavy single for today). B. Row 1 km for time Rest as needed Row 500 m for time. Warm up well for these, and hit them hard.
