by Colin | Jan 13, 2015 | Blog / Workouts
A. Back squat – 6×3@75% B. 3 rounds, not for time: Split squats – 8 reps per leg with 3 second negative Pendlay rows – 8 reps, heaviest possible Max effort ring dips – scale to dip station, or ring...
by Colin | Jan 12, 2015 | Blog / Workouts
<–Congrats to Robin and Lisa on their FrostFit competition performance this past weekend! A. Snatch – Work up to a moderately heavy weight, then do 3×2 at that weight. B. Snatch deadlift – 3×3 at 110+% of A. C. 10 minute AMRAP of: 10...
by Colin | Jan 11, 2015 | Blog / Workouts
A. Clean and jerk – Work up to a moderately heavy weight and do 3 sets of 1 clean + 2 split jerks. B. For time: 4 rounds of: 20 box jumps (20″/24″) 15 DB push presses; Then 9 laps farmer’s carry (2 DBs or KBs, as heavy as...
by Colin | Jan 9, 2015 | Blog / Workouts
Note: The gym is open regular hours today. Coach Robin and Lisa are competing at FrostFit this afternoon and tomorrow, so feel free to come and cheer them on! A. 3-position snatch – Work up in weight, then do 5 sets at approx. 80%, if your technique is solid. B....
by Colin | Jan 8, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
