by Colin | Jun 17, 2014 | Blog / Workouts
A. Push press – Work up to a heavy single (may or may not be a 1 rep max). B. 3 rounds for time of: 25 wall balls Run 400 m. **If you are able to help out with our Summer in the City booth on either Friday or Saturday, please sign up on the sheet posted on the...
by Colin | Jun 16, 2014 | Blog / Workouts
A. Back squat – 8×3 @ 81%. This is a gradual increase from last week. If you find yourself struggling to complete this series, scale the number of sets, not the number of reps or the percentage. If you’re new and don’t yet have a max back squat,...
by Colin | Jun 15, 2014 | Blog / Workouts
<– Coach Jay leading the Saturday 10 am class through a warm-up. We’ve had a few new members join the gym in the last while, so be sure to introduce yourself if there’s a new face in your class. IF your technique is solid: A. Take 20 minutes to...
by Colin | Jun 13, 2014 | Blog / Workouts
A. Pull-up strength – 3 sets of max effort chin-over-bar holds. If you want kick it up a notch, on your way down from each hold, do a max effort hold at an elbow angle of 90 degrees as well. Finish off with 3-5 sloooow (20-30 seconds) negatives. B. For time:...
by Colin | Jun 12, 2014 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
