by Colin | Mar 18, 2015 | Blog / Workouts
A. Snatch – Increase to your working weight, then do 5 sets of the following complex: 1 snatch pull + 1 snatch + 1 snatch balance. B. This is a day early, but in honour of a certain someone whose name begins with H, a rerun of last year’s b-day workout: 5...
by Colin | Mar 17, 2015 | Blog / Workouts
A. Handstand push-ups – 1-2 reps every 30 seconds for 15 rounds. Scale to HSPU negatives or pike push-ups. B. In 12 minutes, starting with a 500 m row, then in the remaining time, do an AMRAP of: 1 lap bear crawl 8 strict pull-ups (scale as needed). For larger...
by Colin | Mar 16, 2015 | Blog / Workouts
Happy St. Patrick’s Day! A. Back squat – 6×3@75%. B. Front squat – 3×5@71%. C. 3 rounds, not for time: 5 single-leg deadlifts per leg (heaviest possible) 15 strict toes-to-bar 15 ring push-ups (scale up to dips, or down to regular...
by Colin | Mar 15, 2015 | Blog / Workouts
A. Clean – work up in weight, then do 2 reps every minute on the minute for 7 rounds at approx. 75% of your 1 rep max. B. For time: Run 10 laps (or 400 m if the weather is nice enough) 4 rounds of: 16 hand release push-ups (scale as needed) + 24 Russian KB...
by Colin | Mar 13, 2015 | Blog / Workouts
**If you are NOT officially doing the Open, come to either the 8 am or 10 classes. The 9 am class will be for those competing in the Open.** A. Pull-up strength: 3×5 weighted pull-ups (heaviest possible) 3xME bent arm hang 3xME ring rows with 2 second pause at...
