by Colin | Sep 28, 2018 | Blog / Workouts
A. Clean and jerk – Every 90 seconds for 8 rounds, 1 clean and jerk. Work up to 85% if possible. Don’t have a max? Aim for something reasonably heavy. B. For time: Row 500 m, then: 3 rounds of: 10 pistols per leg 15 shoulders-to-overhead (115/75 or scaled...
by Colin | Sep 27, 2018 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Sep 26, 2018 | Blog / Workouts
A. Pull-up strength: EMOM for 10 rounds: Minute 1: 2-8 ring pull-ups (sub hinge rows or foot assisted ring pull-ups). Aim for more reps in total than last week. Minute 2: 10-40 second chin-over-bar hold (scale to lightly assisted hold with feet on a box, or ground if...
by Colin | Sep 25, 2018 | Blog / Workouts
A. Front squat – Find your 3 rep max. B. Double-under practice! Even if you’re fairly proficient at double-unders (50+ unbroken reps), there is probably still something that you could tweak in your technique. Spend 1-2 minutes on each drill: Jump practice...
by Colin | Sep 24, 2018 | Blog / Workouts
A. Press (standing) – 5 sets of 5-7 reps (same weight as the seated press last week). B. For max calories: 2 rounds of: 60 second row (bike if we run out of rowers), 30 seconds rest (This is your test run, to set your pace for the next rounds.) Rest 90 seconds,...
