by Colin | Jul 30, 2018 | Blog / Workouts
A. Find your 1 rep max thruster. B. 6 minute AMRAP of: 4 power cleans (155/115, or scale down to the 70-75% range) 20 double-unders 40 single skips. If you are not proficient at double-unders, just do 60 singles, OR reduce the number of DUs. Ideally the DUs should be...
by Colin | Jul 29, 2018 | Blog / Workouts
A. Power snatch – 6×2, working between 75-85%, every 2 minutes. B. For time: Row 2000 m Then: 8 laps suitcase carry (1 KB or DB, heavy). Switch arms as needed, but do equal work on both sides.
by Colin | Jul 28, 2018 | Blog / Workouts
A. With a partner: “Murph” Run 1 mile 100 pull-ups 200 push-ups 300 squats Run 1 mile. We are going to use a scaled approach to this, so basically the middle part will be 20 rounds (total, alternating with your partner) of 5 pull-ups, 10 push-ups, 15 squats. Be smart...
by Colin | Jul 27, 2018 | Blog / Workouts
A. Rope climb / pegboard practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb OR try doing two rope climbs one after the other. For...
by Colin | Jul 26, 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.
