by Colin | Dec 17, 2012 | Blog / Workouts
Snatch day! A. 7 x 1 high hang snatch B. 45 sec max effort (as many reps in this time as possible) front squat @ 70%, then: 7 min AMRAP of: 18 double-unders 12 overhead walking lunges with a weight plate 6 pullups/ring rows, then: 45 sec max effort front squat @...
by Colin | Dec 14, 2012 | Blog / Workouts
A. Front squat – 4 x 3 reps. Pause 5 sec at bottom of first rep. Rest 2 minutes. B. 10 min AMRAP of: 10 stepups/leg (box at knee height) 15 KB swings (35/55 lbs) 10 Ball slams Team workout ideas? How about the Silly...
by Colin | Dec 13, 2012 | Blog / Workouts
A. 5 x 2 snatch balance – Work up to max weight while maintaining good technique. B. Row 2000 m for time. We are looking for a max effort here, but don’t go too hard right out of the gate.
by Colin | Dec 11, 2012 | Blog / Workouts
– We will be keeping the usual schedule up until Saturday Dec 22.- On Sunday Dec 23 at 2 pm, we are proposing a team workout for members and beginners in the On Ramp program alike. Come out and meet people! We will divide whoever shows up into informal teams,...
by Colin | Dec 10, 2012 | Blog / Workouts
For the open gym: A. Back Squat: 2 x 8 @65%, 2 x 5 @70%, 1 x 5 @75%, rest 2 min between sets. Note: For A x B, A is the number of sets, and B is the number of reps within each of those sets. Wait, is this algebra class all over again? Let x = blah blah blah. B....
