by Colin | Sep 7, 2014 | Blog / Workouts
A. Overhead squat – Every 2 minutes for 5 rounds – 2 reps at 75% of your overhead squat max. B. 4 rounds for time of: 40 double-unders (scale if needed) 20 box jumps 3 laps waiter walk with plate (25/45). ...
by Colin | Sep 5, 2014 | Blog / Workouts
A. Rope climb and handstand practice. If you passed the hinge row test on Wednesday (5×15), you can shoot for 5×15 incline ring rows. If you can’t do 15, go for as many as you can, and note the number. Perform a 2-handed sideways lat lean stretch for...
by Colin | Sep 4, 2014 | Blog / Workouts
A. Front squat – 8×2 @ 70% every minute on the minute. B. 10 minute AMRAP of: 1 length sled pull (facing away from sled) 1 length sled drag (facing sled) Run 2 laps. **Our next Bring-a-Friend class will be Saturday, Sept 27, at 10 am. Got a friend or...
by Colin | Sep 3, 2014 | Blog / Workouts
A. Bench press – Work up to a heavy set of 5. B. For time: 21-15-9 of: Russian KB swings (heaviest possible) Push-ups Toes-to-bar. C. 5 max effort arch holds. Rest as needed.
by Colin | Sep 2, 2014 | Blog / Workouts
A. Back squat – 6×2@85%. B. We are going to be doing some testing to see where you’re at in terms of pulling strength, so this is the first in that series. Your goal is 5 sets of 15 of this movement, the hinge row (video). If you cannot do sets of 15...
