by Colin | Jan 5, 2014 | Blog / Workouts
A. 3-position snatch – Increase to working weight, then do two more sets at that weight. B. Snatch work followed by… you guessed it. Sots press. 3 max effort sets. C. For time, 21-15-9 of: Weighted lunges (per leg) Strict toes-to-bar Ring push-ups. Scale...
by Colin | Jan 3, 2014 | Blog / Workouts
A1. Pull-up strength – 7×2 pull-ups every 45 seconds, weighted or banded as required. A2. 7×5 ring rows every 45 seconds. B. 5 rounds for time of: 10 KB stalls per hand 5 KB cleans and jerks per hand 15 hand release burpees....
by Colin | Jan 2, 2014 | Blog / Workouts
A. Back squat – 1×10@60%, 1×8@70%, 1×6@75%, 1×4@80%. B. Front squat – 3×5@60%. C. 10 minute AMRAP of: 7 wallballs 2 laps farmer’s carry (2 KBs or DBs). New Year’s Day team workout! Don’t miss out next team...
by Colin | Jan 1, 2014 | Blog / Workouts
A. Handstand/upside down work. If you aren’t comfortable with forward rolls and shoulder rolls, we will work on those. Otherwise, work on your handstands. B. 3 rounds, not for time: 8 Pendlay rows 5 single leg deadlifts per leg (one KB or DB) 15 ring dips/ring...
by Colin | Dec 31, 2013 | Blog / Workouts
Happy New Year! If you didn’t overdo it last night, come on by at 2 pm for a team workout and help us start the year off right.
