by Colin | Jan 22, 2014 | Blog / Workouts
A. Work up to a heavy single snatch, then do two drop sets at a lighter weight. FrostFit competitors, keep it at less than or equal to 75% of your 1 RM. B. 3 rounds, not for time, of: 10 side-to-side push-ups on parallettes or the floor 10 swing sets on parallettes (I...
by Colin | Jan 21, 2014 | Blog / Workouts
A. Back squat: 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85%. B. For max calories/reps: 3 minutes max calorie row Rest 3 minutes 3 minutes max double-unders Rest 3 minutes 2 minutes max burpees. Make ’em...
by Colin | Jan 20, 2014 | Blog / Workouts
A. Take 15 minutes to work up to a heavy single clean and jerk, then do 2×2 drop sets at a lighter weight. B. Not for time: 5 to 1 (i.e. 5,5,4,4,3,3,2,2,1,1) of: Rope climbs/pulls from the floor Wall walks, then: 75 boat rockers. Some people have been asking...
by Colin | Jan 19, 2014 | Blog / Workouts
A. Overhead squat – Work up to a heavy set of 3. B. 4 rounds for time of: 12 KB cleans per arm 1 lap of overhead walking lunges with a plate (45/25) 1 lap of overhead walk with a plate (same one as above) 12 ring rows. Some competition and administrative notes:...
by Colin | Jan 17, 2014 | Blog / Workouts
A. Split jerks (front rack) – 3×2 at working weight (1 per leg). B. 2×5 split press (per leg). C. 10 minute AMRAP of: 8 Russian KB swings 8 wallballs.
