by Colin | Dec 22, 2013 | Blog / Workouts
A. Pull-up strength work – i) 3×20 seconds up and down. Try increasing the resistance on the way down, either with weight or a partner. ii) 3xME Chin-over-bar hold iii) Accumulate 2 minutes in an active hang. B. 8 rounds of: 1 length sled pull facing...
by Colin | Dec 20, 2013 | Blog / Workouts
The much anticipated 12 Days of Christmas: 1 handstand push-up (or scaled equivalent) 2 toes to bar 3 pull-ups 4 push-ups 5 sit-ups 6 lunges 7 air squats 8 double-unders 9 deadlifts 10 power cleans 11 front squats 12 push jerks or push presses. The pattern is just...
by Colin | Dec 19, 2013 | 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 | Dec 18, 2013 | Blog / Workouts
A. Overhead squat – work up to a heavy set of 3. B. “Annie” – 50-40-30-20-10 reps each of double-unders and situps. C. 3xME scap pull-ups, push-ups. I just came across this randomly on youtube. Apparently we shouldn’t be using...
by Colin | Dec 17, 2013 | Blog / Workouts
A. Work up to a heavy set of 2 reps (per arm) in the Turkish get-up. A given weight must be completed with both arms for it to count. B. For calories and reps: Row for max calories in 4 minutes, then rest 2 minutes; Max reps KB swings (overhead if you are comfortable...
