by Colin | Jul 22, 2014 | Blog / Workouts
A. Clean technique – 4×2 @ <80%. B. Front squat – Work up to a heavy set of 3. C. Sled pull – 20 laps (outside) – Weights should be approximately 1xbodyweight for men, 0.75xbodyweight for women.
by Colin | Jul 21, 2014 | Blog / Workouts
A. Overhead squat – Work up to a heavy set of 3. B. For time, 21-15-9 of: Russian KB swings (heavy) Toes-to-bar. Compare to 23/07/2013. C. 10 laps farmer’s carry with same KB as part B. Aim to complete this without setting the KB down. You can switch...
by Colin | Jul 20, 2014 | Blog / Workouts
A. Deadlift – Take 15-20 minutes to work up to a heavy set of 5. B. Skill work: i) Skin-the-cat (rings or bar) – If you you can do these already, accumulate 5-10 reps, as smooth and controlled as you can manage. If you don’t have these yet, work on...
by Colin | Jul 18, 2014 | Blog / Workouts
A. Press – Work up to a heavy set of 5. B. With a partner, for time: Row 500 m / Max double-unders Switch roles 20 tire flips (alternate flips with your partner), or if you have a heavy tire, flip it with your partner 50 tire jumps (box jumps, but using your...
by Colin | Jul 17, 2014 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. **Bring-a-Friend day is tomorrow (Saturday) at 10 am. If you’re not bringing a friend, come by the 9 am class. If you can only come to the...
