by Colin | Apr 11, 2016 | Blog / Workouts
A. Push press – Find your 1 rep max. B. “Helen” – 3 rounds for time of: 400 m run 21 KB swings (55/35) 12 pull-ups. C. GHD sit-ups – 3×15-25 reps. If you are new, start with sets of 10 reps or less. If you did these last week and you...
by Colin | Apr 10, 2016 | Blog / Workouts
A. Snatch – Work up to a heavy single rep for today (may or may not be a max). If you are new, do the snatch technique warm-up with the class, and then do 4×3 overhead squats at a moderate to heavy weight. B. Baseline – Row 500 m, 40 squats, 30...
by Colin | Apr 8, 2016 | Blog / Workouts
A. Clean and jerk – Work up to a heavy single, then do 2×2 drop sets at 80% of that weight. B. Run 2×800 m, rest 4 minutes between sets. Then run 400 m. **Edit – The weather isn’t really cooperating today, so there will be an indoor...
by Colin | Apr 7, 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 6, 2016 | Blog / Workouts
A. Push press – 3×3 (as heavy as possible, and ideally a bit heavier than March 26). B. Front squat – 3×3@76% (increase weight from March 26). C. For time: 21-15-9 of: Heavy Russian KB swings Ring dips (scale to bar dips or ring push-ups or bench...
