by Colin | Jan 22, 2019 | Blog / Workouts
A. Push press – 5×3@85% (or just increase from last week). B. 6 rounds for time of: 3 deadlifts (255/185 OR scale to 60%, whichever is LESS) 12 reverse lunges (total) (2 KBs or DBs) 36 double-unders (scale number if...
by Colin | Jan 21, 2019 | Blog / Workouts
Bring-a-Friend day is today! A. Back squat – 5×5@75%. New people will work with a KB for goblet squats, or a lighter barbell. B. With a partner, 12 minute AMRAP of: 30 medicine ball tosses 30 push-ups / bar hang 60 Russian KB swings / plank hold....
by Colin | Jan 20, 2019 | Blog / Workouts
A. 3-position snatch (high to low) – 5-6 sets at working weight, up to a moderately heavy weight. ONLY increase weight if your technique is good, i.e. you’re dropping under the bar, and not just muscling the weight up. Take the time to work on technique...
by Colin | Jan 19, 2019 | Blog / Workouts
A. D-ball ground-to-over-the-shoulder practice. B. 4 rounds for time of: 500 m row 10 overhead squats (135/95) The overhead squats should be relatively challenging, but not to the point that you’re taking more than 2 sets to get the work...
by Colin | Jan 18, 2019 | Blog / Workouts
A. Handstand push-up practice: Two minutes of bent arm bear crawl (high hips) – aim for controlled movement, and keep the elbows in. Bend the knees if your flexibility limits your hip height. Rest as needed. Every minute on the minute for 10 rounds: 1-5...
