by Colin | Jun 11, 2014 | Blog / Workouts
A. Overhead squat – 5×2 reps @ 70% EMOTM (every minute on the minute). B. 3 x max effort Sots press C. 3 rounds, with a partner, outdoors: 2 laps (of the parking lot) sandbag carry / Max tire flips Switch roles 2 laps waiter walk with plate (45/25) / Max KB...
by Colin | Jun 10, 2014 | Blog / Workouts
A. Back squat – 8×3 reps @ 78% of 1 rep max. B. 3 rounds, not for time: 10 DB snatches per arm (heaviest possible) – take your time and make sure your form is dialled in. 10 weighted walking lunges per leg (heaviest possible) 10 push-ups with 3-5 sec...
by Colin | Jun 9, 2014 | Blog / Workouts
A. Press – Work up to a heavy set of 3. B. 3×3 push press with slow negatives at the same weight as A. C. “G.I. Jane” : 100 burpee pull-ups for time. IF you are proficient at regular pull-ups, you can do the workout as prescribed. Bar height...
by Colin | Jun 8, 2014 | Blog / Workouts
A. Clean practice – 5×2 @ 60%. Focus on speed under the bar, full hip extension, and fast elbow turnover. B. Find your 1 rep max front squat. C. Run one mile for time. (1 mile is to the first driveway on the right on Park Road (turn right at the stop sign)...
by Colin | Jun 6, 2014 | Blog / Workouts
A. Handstand/upside down practice – wall walks, max effort holds (facing wall), weight shifts, handstand block work. Not comfortable yet with handstands? Work on your headstand and/or shoulder rolls & forward rolls. B. 3 rounds for time: Bear crawl 1 lap 15...
