by Colin | Feb 11, 2015 | Blog / Workouts
A. Clean – Work up in weight, then do 4 sets at a moderately heavy weight of: 1 clean with 1 sec pause at knee + 1 clean. B. 100 wall balls for time, rest 2 minutes, then do 100 double-unders for time.
by Colin | Feb 10, 2015 | Blog / Workouts
A. Back squat – 6×2@84%. 10 minute AMRAP of: 2 laps 1-arm KB/DB carry 2 laps waiter walk with plate (25/45 lbs). Switch arms as needed. KB/DB should be heavy.
by Colin | Feb 9, 2015 | Blog / Workouts
A. Snatch – Work up to a moderately heavy weight, then do 4 sets of: 1 hang snatch + 1 snatch. B. For total time: 6 rounds of: 15 burpees, rest 1 minute.
by Colin | Feb 8, 2015 | Blog / Workouts
A. Thruster – 5×3@approx. 80%. B. 8 minute AMRAP of: Box jumps (4, 8, 12, etc.) (add 4 reps per round) Double-unders (8, 16, 24, etc.) (add 4 reps per round).
by Colin | Feb 6, 2015 | Blog / Workouts
A. Pull-up strength work – 3×5 weighted pull-ups (heaviest possible) OR 3 max effort sets of partner-assisted pull-ups OR foot-assisted ring pull-ups 3 slooow negatives (20-30 seconds if possible) 3 max effort hollow hangs. Drop out when you feel your form...
