by Colin | Nov 4, 2013 | Blog / Workouts
A. Back squat – A bit of a back off in intensity this week: 5 reps each at 65%, 70%, 75%, 80%. B. 12 min AMRAP of: 150 single skips 15 KB swings (55/35, overhead) 15 barbell push press (45/35)
by Colin | Nov 3, 2013 | Blog / Workouts
A. Bench press – work up to a heavy set of 5. B. 4 rounds for time: 15 wallballs 10 shuttle runs (there and back) 10 ring rows or pull-ups Reminder: Wildfire Farms is making their drop-off tonight between 7 and 7:15. Please be sure to be at the gym at...
by Colin | Nov 1, 2013 | Blog / Workouts
A. 3 position snatch – work up to a heavy set, then do 2 drop sets at a lighter weight. B. Burpee/Russian KB swing ladder – i.e. In the first minute, do 1 burpee. In the second minute, do 2 swings, etc., until you cannot complete the required work in the...
by Colin | Oct 31, 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 | Oct 30, 2013 | Blog / Workouts
Happy Hallowe’en! A. Clean – every 90 sec for 5 rounds, do 2 squat cleans. Weights should be in the 70% range. B. 10×250 m row, rest 1 min between rounds. Compare to 15/05/2013.
