by Colin | Oct 23, 2013 | Blog / Workouts
A. Front squat – 2×5@70%, 2×4@75%, 1×3@80%. B. For time, 5 rounds of: 8 barbell thrusters at 60-70% 12 toes-to-bar; Then row 500 m (once, at the end of the 5 rounds).
by Colin | Oct 22, 2013 | Blog / Workouts
A. Pull-up strength – 3 sets of: 5 pull-ups + 1 slow negative. B. 3 rounds, not for time: 5 single leg deadlifts (2 arms), as heavy as possible. 8 DB presses (2 arms at the same time) with 3-5 sec negative 8 DB rows (1 arm at a time) with 3-5 sec negative C. 100...
by Colin | Oct 21, 2013 | Blog / Workouts
A. Back squat – 1×6@70%, 1×6@80%, 1×3@90%, 1×2@95%. B. For time: 50 burpees Rest 4 minutes; then For reps: 3 minutes ME double-unders. Take your time with the squats, and then hit these two tests hard and...
by Colin | Oct 20, 2013 | Blog / Workouts
A. Snatch complex – Increase to working weight and do 3 sets at that weight of: 1 hang snatch pull + 1 hang snatch + 1 high hang snatch B. For time, 21-15-9 each of: Pull-ups Russian KB swings Push-ups C. 3×25 GHD...
by Colin | Oct 18, 2013 | Blog / Workouts
A. Turkish get-up — Work up to a heavy set of 2 on each arm. For a weight to count, it must be done with both arms. B. 10 minute AMRAP of: 2 wall walks 12 box jumps (24/20) 6 DB clean and jerks (per arm, using one DB only). The folks from Wildfire...
