by Colin | Dec 9, 2012 | Blog / Workouts
For the open gym: A. Clean and jerk – work up to heavy single. B. 50 Burpees for time. C. 3 sets of 15 GHD situps and 15 hip extensions. Rest 15 sec in between exercises, and 90 sec in between rounds.
by Colin | Dec 9, 2012 | Blog / Workouts
A. Work up to a heavy set of 3 reps for the back squat. We will be using this number later, so keep track of it. B. For time: 50 Double-unders (or 100 singles), then: 3 rounds of: 15 DB thrusters + 5 DB renegade rows 50 Double-unders (or 100...
by Colin | Dec 7, 2012 | Blog / Workouts
For the open gym today: A. Pull-ups – 3 rounds of AMRAP-1 (stop one rep short of failure). Modify to challenging ring rows. B. 3 rounds for total working time: 25 hand release pushups 25 KB swings (unbroken) Rest 1:1 working time. Spend some time working on...
by Colin | Dec 6, 2012 | Blog / Workouts
A. 3-position clean – 5 x 1 rep, rest 2 minutes. B. 10 min AMRAP (As Many Rounds/Reps As Possible) of: Farmer walk with two dumbells/kettlebells 2 X gym length 10 Mountain climbers 5 ring rows/pullups C. 8 boat rockers (5 sec rock + 5 sec hold = 1...
by Colin | Dec 5, 2012 | Blog / Workouts
For the open gym tonight: A. Front squat – take 15 minutes to build to a heavy set of 3. B. For time: reverse ladder starting at 10 reps each of: shuttle runs and wall balls (14/20 lbs women/men). One shuttle run = two gym lengths. Make sure you record the final...
