by Colin | Oct 28, 2015 | Blog / Workouts
A. Clean – every minute on the minute (EMOTM) for 7 rounds, do 2 cleans @ approx. 70% of your max clean. If you don’t have a max, go for something moderately heavy. B. For time: 50 double-unders 20 strict pull-ups 30 DB snatches (moderately heavy) 40 KB...
by Colin | Oct 27, 2015 | Blog / Workouts
A. 4 sets of the following complex: 3 push presses + 2 push jerks + 2 split jerks. Aim for 75-80% of your max push press. B. “Death by 10 m” – Essentially this is an increasing ladder of shuttle run lengths. In minute 1, you do 1 length. In minute 2,...
by Colin | Oct 26, 2015 | Blog / Workouts
**Just a reminder that the evening weightlifting class is on Thursday this week.** A. Back squat – 2×3 @ 86%, 2×6 @ 78%. B. For max distance: 5 minute sled pull (recommended pace is a steady walk, not a slow slog, so scale weight accordingly) Rest 3...
by Colin | Oct 25, 2015 | Blog / Workouts
A. Bench press – 5×3 at 31X1 tempo (3 seconds down, 1 second pause at bottom, eXplode up, 1 sec pause at top). B. Pull-up strength – 3 sets of 2-5 pull-up negatives (10 seconds each time). If 10 seconds is a long negative for you, either reduce the...
by Colin | Oct 23, 2015 | Blog / Workouts
A. Turkish get-up – Take 10-15 minutes to find a heavy single. Weight must be completed on each arm for it to count. B. With a partner – “Filthy 50″ 50 box jumps (20″/24”) 50 jumping pull-ups 50 KB swings (26/35) 50 walking lunge...
