by Colin | Feb 26, 2014 | Blog / Workouts
A. 3 rounds of max effort wide grip pull-ups. B. 3 rounds of max effort ring rows – Alternate 2 ring rows with a 5 sec hold at the top. C. 2xME active hang from the bar. D. 3 sets of 8-12 reps of the plank hold (floor or parallettes). Each hold is 3-5 sec long....
by Colin | Feb 25, 2014 | Blog / Workouts
A. Work up to a heavy set in the following complex: 1 power clean + 1 squat clean + 1 split jerk (R) + 1 split jerk (L). Use different lead legs for the split jerks – it doesn’t have to be R first, then L. B. Your pet rock is a bumper plate. Don’t...
by Colin | Feb 24, 2014 | Blog / Workouts
A. Back squat – 1×10@60%, 1×8@65%, 1×6@70%, 1×4@75%. B. For time: 50 double-unders, then: 5 rounds of: 5 pull-ups, 10 push-ups, 15 squats 50 double-unders, then: 5 rounds of: 5 pull-ups, 10 push-ups, 15 squats. **15 minute time cap on part...
by Colin | Feb 23, 2014 | Blog / Workouts
A. High hang snatch – Work up to a heavy set of 2. B. 10 minute AMRAP of: 15 wallballs 10 toes-to-bar. C. 3xME scapular push-ups, scapular pull-ups. **Further to my e-mail last night about the CF Games Open workouts, if you are on a 2x/week or 3x/week membership...
by Colin | Feb 21, 2014 | Blog / Workouts
A. Rope climb technique & strength work. B. 3 rounds of: Row 500 m Max effort push-ups Rest 2 minutes between each round.
