by Colin | May 29, 2013 | Blog / Workouts
A. Snatch balance – Work up to heavy set of 2 snatch balance + 1 OH squat B. 4 rounds for time: 18 KB swings 12 KB overhead lunges (6 per arm) Compare to Jan 21.
by Colin | May 28, 2013 | Blog / Workouts
A. Back squat – 1×3@80%, 1×3@85%, 2×1@90%, 2×1@95%. We test next week. B. For reps, 1 min work, 1 min rest: Goblet squat (55/35) GHD situps Deadlift @ 135/95 Ring pushups C2B pullups GHD Hip extensions Movements will be scaled as needed. We...
by Colin | May 27, 2013 | Blog / Workouts
A. Weighted pullups – 10×2 every 45 sec. The goal is to complete all of the sets, so scale accordingly. B. 3 rounds, not for time: Single leg deadlift (2 hand) – 4 per leg, as heavy as possible. 8 DB bench press 8 split lunges per...
by Colin | May 26, 2013 | Blog / Workouts
This one is loosely inspired by one of the CF Games Regionals events. A. Work up to a heavy 3 in the overhead squat. B. 30 burpee pullups for time. If you don’t have pullups, we will modify, likely to jumping pullups.
by Colin | May 24, 2013 | Blog / Workouts
A. Handstand/headstand/locomotion practice – work with a partner on freestanding handstands. B. Every 90s for 10 rounds: 5 heavy Russian KB swings + 5 fast burpees. KB swings should be as heavy as possible, and burpees should be as fast as possible. Additional...
