by Colin | May 1, 2014 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Apr 30, 2014 | Blog / Workouts
A. Work up to a heavy set of 3 in the overhead squat. B. 3 rounds, not for time: 8 weighted split squats (3 sec negative on each rep) Max effort KB/Band bench press (video of the setup for those of you who haven’t done this before, although we use a dowel...
by Colin | Apr 29, 2014 | Blog / Workouts
A. Back squat – 1×8@65%, 1×6@75%, 1×4@80%, 1×4@85%. B. 10 rounds of: Sprint one length of the parking lot and walk back. Warm up well for this. Feel free to use the first 2-3 rounds to ease into an all-out effort. (Compare to 07/09/2013.)...
by Colin | Apr 28, 2014 | Blog / Workouts
A. Take 15-20 minutes to work up to a 1 rep max clean (or heavy single rep). B. 3×2 clean pulls at 110% of A. C. 5 rounds for total time of: 5 DB snatches per arm (heaviest possible) 5 laps shuttle run (fast) Rest 1...
by Colin | Apr 27, 2014 | Blog / Workouts
A. Work up to a 1 rep max push press. B. For time: 25 burpees 25 box jumps 25 ring push-ups (or appropriate modification) 25 knees to elbows 25 box jumps 25 burpees. Thanks to everyone who came out for the Bring-a-Friend day on Saturday! Stay tuned for the next one,...
