by Colin | Apr 5, 2016 | Blog / Workouts
A. Handstand practice – 3-4 sets of: 2-4 wall walks OR 2-3 HSPU negatives OR 2-5 HSPUs. Practice your thoracic bridge, elbow, or shoulder bridge in between your sets. B. For time: Row 500 m 3 rounds of: 15 DB thrusters + 20 toes-to-bar Then: Row 500 m. Compare to Sept...
by Colin | Apr 4, 2016 | Blog / Workouts
A. Back squat – 4×2@87%. B. With a partner, 12 minute AMRAP of: 1 lap sled pull (1/3 bwt for women indoors, 1/2 bwt for men indoors or 3/4 bwt outdoors for women, full bwt for men outdoors) 1 lap suitcase carry (1 KB or DB) Both partners will be working,...
by Colin | Apr 3, 2016 | Blog / Workouts
A. 3-position snatch – 4 work sets at 80%+, assuming the technique is solid. B. 3 rounds, not for time: 1-3 wall walks (add shoulder touches if desired) Max effort 1 1/4 pull-ups or ring rows. C. 3 max effort chin-over-bar holds. D. 3 max effort handstand...
by Colin | Apr 1, 2016 | Blog / Workouts
A. Deadlift – 3×3 @ approximately 85%. These should be challenging, but do not compromise your form to hit a certain weight. Feel free to scale the weight to something lighter if need be. B. 1/2 “Cindy”: 10 minute AMRAP of: 5 pull-ups 10...
by Colin | Mar 31, 2016 | Blog / Workouts
A. 5 minutes practice of diving shoulder rolls through flaming hula hoops. B. 30 seconds of mild panic and confusion after reading part A. C. Realization that this is the first day of the April, and...
