by Colin | Jan 7, 2015 | Blog / Workouts
A. Deadlift – 5×3@51X1 tempo. Go up in weight from the last time you performed this rep scheme. B. For total reps: 6 rounds of 1 minute on, 1 minute off of wallballs (14/20 lbs). C. Jan challenge.
by Colin | Jan 6, 2015 | Blog / Workouts
A. 2-position clean (low hang, hang) – Work up to 5 sets at approx. 80%. B. For time: 10 push-ups, 1 length (1/2 lap) shuttle run 9 push-ups, 2 lengths shuttle run etc., until 1 push-up, 10 lengths shuttle run. (Push-ups can be scaled up to ring push-ups or dips...
by Colin | Jan 5, 2015 | Blog / Workouts
A. Back squat – 5×3 @70-75% (3 sec pause at bottom). B. 12 minute AMRAP of: 15 Russian KB swings 5 (per arm) KB push presses/jerks (same KB if possible, but modify if needed) 30 double-unders.
by Colin | Jan 4, 2015 | Blog / Workouts
A. Push press – Work up to 3×3 at approximately 80%. B. For time, 21-15-9 of: Pull-ups Overhead lunges (per leg) with a plate (25/45 lbs). <–The PR board has been erased (except for the CF Total results), so if you need anything from here, write it...
by Colin | Jan 2, 2015 | Blog / Workouts
Bring-a-Friend day – For all of this morning’s classes (8, 9, 10 am), you can bring a friend out and enjoy a partner workout with them! A. Turkish get-up – Take 15 minutes to work up to a heavy single on each arm. Weight must be completed with each...
