by Colin | Apr 23, 2018 | Blog / Workouts
A. Front squat – Every 90 seconds for 6 rounds: 3 reps at 76%. B. For time: Row 500 m 50 Russian KB swings (70/44) 40 pull-ups 50 KB deadlifts (same KB) 40 toes-to-bar 50 air squats (may be scaled up to goblet squats) 40 push-ups 250 single skips. Compare to...
by Colin | Apr 22, 2018 | Blog / Workouts
A. Handstand strength Do 4 sets of 10-20 challenging shoulder taps at a controlled pace. For some, this might be done piked with the feet on a box, and for others, it might be in a handstand with the back against the wall (hardest variation), or in a wall walk. 5 max...
by Colin | Apr 21, 2018 | Blog / Workouts
A. With a partner or a group of three people, 3 rounds for time of: Run 400 m together 1 lap each of: Sled push Heavy farmer’s carry Overhead single KB/DB carry. i.e. Everyone works on a different task simultaneously for one lap, then switch roles, and switch...
by Colin | Apr 20, 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. 3 max effort sets of single-arm ring rows. Try to...
by Colin | Apr 19, 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.
