by Colin | Apr 30, 2013 | Blog / Workouts
A. Push press – Work up to heavy single, then do 3×3 @80% with slow negative (rest 1 min between sets). B. 1/2 “Cindy” – 10 min AMRAP of 5 pullups, 10 pushups, 15 squats. C. 3×20 GHD situps, 3×10 GH raises (or 20 hip...
by Colin | Apr 29, 2013 | Blog / Workouts
A. 1 RM front squat B. 3 rounds for time: 10 tire flips + in/out, run 400 m. Dark coloured clothing is recommended. The “in/out” part is basically just getting into the middle of the tire and out again. This can be with a couple or three jumps, a couple of...
by Colin | Apr 28, 2013 | Blog / Workouts
A. 3-position clean – 7×1 B. For time: 4 rounds of: 2 wall walks 9 box jumps 18 Russian KB swings (heavy); then 100 double-unders + 10 gym lengths farmer carry (or one lap of the building, depending on how muddy it is)....
by Colin | Apr 26, 2013 | Blog / Workouts
A. Back squat – 20 rep max. Increase weight from last week. B. For time, using the same barbell for the all of the BB movements. Run 400 m 20 push press 15 C2B 20 push jerks 15 pullups 20 hang power cleans 15 toes to bar Run 400...
by Colin | Apr 25, 2013 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
