by Colin | Apr 14, 2014 | Blog / Workouts
A. Front squat – Work up to 3 sets of 5 with a 3 sec pause at the bottom on each rep. B. Pull-up strength – 3×1 slooow pull-ups (slow up AND down). Aim for 20-25 seconds for the up and down portions. C. 3×10 1 1/4 ring rows (pull rings to chest,...
by Colin | Apr 13, 2014 | Blog / Workouts
A. Work up to a heavy set in the following complex: 1 snatch pull + 1 snatch + 1 snatch balance B. A day late, for Jay: 43 double-unders 21 pushups 43 air squats 21 burpees 43 gym lengths suicide runs 43 situps 43 double-unders. Compare to 13/04/2013. ***Easter Hours:...
by Colin | Apr 11, 2014 | Blog / Workouts
A. Bench press – Work up to a heavy set of 3. B. With a partner, for reps and time: Partner 1/Partner 2 2 laps sled pull (facing sled) / Max double-unders Switch roles 2 laps sled drag (facing away from sled) / Max Russian KB swings. Switch roles 1 lap (each)...
by Colin | Apr 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.
by Colin | Apr 9, 2014 | Blog / Workouts
A. Rope climb technique and strength – 12 rope ascents OR 12 rope pulls from the floor after you’ve spent some time working on rope climb technique. B. 12 wall walks (A&B can be interspersed and partitioned as needed.) C. 5 min AMRAP of KB clean and...
