by Colin | Feb 8, 2013 | Blog / Workouts
A. Barbell complex of: 1 deadlift, 1 hang power clean, 1 hang squat clean, 1 push jerk. The sequence is performed every 2 minutes for 5 rounds, and each round must be completed without setting the bar down. B. For time: 30 wallballs, 30 pushups, 30 air squats, 30...
by Colin | Feb 7, 2013 | Blog / Workouts
Pick a skill you want to work on. Make up a conditioning workout that you missed earlier this week. Just a reminder of the free class this Saturday at 11 am. If you want to come by, give us a heads up. If you are currently a member and want to bring a friend...
by Colin | Feb 6, 2013 | Blog / Workouts
A. Take 15 minutes to work up to a heavy double in the overhead squat. B. 3 rounds for time of: 50 Double unders 25 KB swings 25 GHD situps (We will modify the GHD situp volume if you are new to this movement.)
by Colin | Feb 5, 2013 | Blog / Workouts
A bit of a gymnastic focus for today: A. Handstand/midline work: 3 rounds of ME (max effort) handstand hold (chest to wall), alternating with ME L-hang hold. B. 5 rounds not for time: 2 skin the cats, 3 KB Turkish get-ups per arm, 4 Cossack lunges (weighted if...
by Colin | Feb 4, 2013 | Blog / Workouts
A. Back squat: 1×5@70%, 1×5@75%, 2×3@80%, 1×3@85%, rest 2 min in between sets. B. 21-15-9 of: ring dips, pullups In between each round, do 16 jumping lunges (8 per leg). Weight the lunges, if you are brave and have no need to feel your legs in the...
