by Colin | Sep 29, 2015 | Blog / Workouts
A. Press – 3 x 3 @ 80% or more. B. Push press – 2 x 3 @ approx. 75% of push press max. If you don’t have a max, add 20% to your weight from A. C. With a partner, alternating lengths: 10 laps sled pull (facing away from sled) total. Sled weight can be...
by Colin | Sep 28, 2015 | Blog / Workouts
A. Back squat – 3×10, increase weight 5-10 lbs from last week. B. For reps: 6 minute AMRAP of: 10 calorie row, 10 hand-release push-ups Rest 90 seconds 6 minute AMRAP of: 25 single skips, 25 double-unders, 10 heavy Russian KB swings. In busier classes, we...
by Colin | Sep 27, 2015 | Blog / Workouts
A. Snatch balance – Take 5-7 minutes to work up to a moderately heavy double. B. Snatch pull + snatch (1 sec pause at knee) – Work up in weight, then do 4 sets of this combination at your working weight. C. For time: 20 wall balls 20 strict pull-ups (scale...
by Colin | Sep 25, 2015 | Blog / Workouts
A. Bench press – 3×5 @ approx. 75%. B. 3 max effort sets of push-ups with a 3 second negative on each rep. C. Row 3 km for time. (More experienced athletes may row 5 km if they wish.) OR 10 minutes on the Airdyne for max calories OR 2 mile...
by Colin | Sep 24, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
