by Colin | Dec 9, 2014 | Blog / Workouts
A. Press – Work up to a heavy set of 5. B. 3×3 push press at the same weight as A. C. For time: 25 wall balls 20 chest-to-bar pull-ups (scale to pull-ups or variation) 25 wall balls 20 pull-ups (scale to ring rows) 25 wall balls 20 toes-to-bar (scale to...
by Colin | Dec 8, 2014 | Blog / Workouts
A. Front squat – Work up to a heavy single. B. For total work time: Row 2 km Rest 5 minutes Row 500 m. Compare to Sept 30 2014.
by Colin | Dec 7, 2014 | Blog / Workouts
A. Clean and jerk – 2 singles at each percentage – 70, 80, 85 %. B. Clean pulls – 3×2 @ 105% of max clean. C. 8 minute AMRAP of: 12 Russian KB swings (heavy) 8 ring push-ups (scale reps or movement as needed). ———- Gift...
by Colin | Dec 5, 2014 | Blog / Workouts
A. Push press – Work up to a heavy set of 3. B. Push press – 3×3 at 80% of A. C. 3 sets of 5-12 reps on parallettes of: swing sets OR tuck swings. Only do tuck swings if you are able to maintain an active shoulder (i.e. pressed down) throughout the...
by Colin | Dec 4, 2014 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. **Today is your last chance to enter our 2-year anniversary draw for 1 of 3 $25 gift certificates!**
