by Colin | Jul 10, 2014 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. Our next Bring-a-Friend day will be July 19, at 10 am!
by Colin | Jul 9, 2014 | Blog / Workouts
A. Pause front squat – 3×3 with 3 second pause in the bottom of each rep (increase weight slightly from last week). B. 12 minute AMRAP of: 8 pull-ups 12 Russian KB swings 24 double-unders. Another good article from Tabata Times on confidence as an athlete...
by Colin | Jul 8, 2014 | Blog / Workouts
A. Handstand practice – Play time… practice tucking and rolling out of a HS with a partner, forward rolls, shoulder rolls, cartwheels. 5-10 wall walks 3 max effort HS holds, facing wall. B. “Christine” 3 rounds for time: Row 500 m 12 bodyweight...
by Colin | Jul 7, 2014 | Blog / Workouts
A. Back squat – 5×2@87%. B. 15 minute AMRAP of: 1 lap sled pull (facing away from sled) 1 lap sled drag (facing sled, with a row) 2 laps overhead plate lunges (45/25) 3 laps farmer’s carry (2 DBs or KBs). The lap numbers may be modified slightly if we...
by Colin | Jul 6, 2014 | Blog / Workouts
A. Low hang snatch (1″ off floor) – Work up to a heavy set of 2. B. Snatch pulls – 3×2@105-110% of A. Focus on pulling smoothly off the floor, and accelerating from the power position. C. 3 sets of each of the following movements. There is a rep...
