by Colin | Sep 6, 2013 | Blog / Workouts
A. Back squat – 1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%. B. Pull-ups – 8×2 every 35 seconds. C. 10 rounds of: Sprint one length of the parking lot and walk back. Warm up well for this. Feel free to use the first 2-3 rounds to ease into...
by Colin | Sep 5, 2013 | Blog / Workouts
No choose-your-own-adventure today, sorry. A. Bench press – work up to a heavy set of 5. B. 4 rounds for time of: 20 wallballs 10 pull-ups 5 toes-to-bar.
by Colin | Sep 4, 2013 | Blog / Workouts
A. Snatch balance – 3 sets at working weight of 2 snatch balance + 1 OH squat. B. 3xME Sots press. C. For total time: 2 rounds of: Row 500 m, rest 2 min; then 2 rounds of: 2 min ME KB swings, rest 2 min.
by Colin | Sep 3, 2013 | Blog / Workouts
A. Front squat – 5×3 at working weight. The weight here will less than your 3 rep max, but go as heavy as you can. B. This one is loosely based on the CF workout “Cindy”, which is a 20 min AMRAP of 5 pull-ups, 10 push-ups, and 15 squats. We will...
by Colin | Sep 2, 2013 | Blog / Workouts
A. Increase to working weight, then do 3 sets at that weight of the following complex: 1 press + 2 push presses + 3 push jerks. B. Three rounds, not for time of: 6 good mornings (increase weight from last week) ME ring rows 25...
