by Colin | Jul 7, 2017 | Blog / Workouts
A. Rope climbs or pegboard ascents – Warm up, and then complete 3-8 rope climb ascents (or 2-5 pegboard ascents or legless rope climbs), resting as needed. Pick a technique point that you want to work on, and focus on that for today, e.g. accurate foot...
by Colin | Jul 6, 2017 | Blog / Workouts
A. Bench press – 5×5@75-80%. B. For time: 25 snatches (75/55) 25 box jumps 25 pull-ups 25 thrusters 25 burpees 25 knees-to-elbows 25 (hang clean + push press) 25 jump squats 25...
by Colin | Jul 5, 2017 | Blog / Workouts
A. Clean – 5×3 @ up to 80%. Increase weight only if your technique is solid. B. 14 minute AMRAP of: 4 laps overhead KB carry (53/35) 6 bodyweight deadlifts (or 50% of your max, whichever is less) 8 lunges per leg (2 DBs or KBs, ideally the same weight as...
by Colin | Jul 4, 2017 | Blog / Workouts
A. EMOM for 10 minutes – 3-6 strict DB/KB presses (both arms at the same time), as heavy as possible. If you can’t move up to a heavier weight this week, just try to add an extra rep to some or all of your sets. Focus on a strong lockout at the top. This...
by Colin | Jul 3, 2017 | Blog / Workouts
A. Back squat – Find your 5 rep max, or a heavy set of 5 for today. Warm up well, especially if you’ve been a bit less active over the long weekend. B. Sled push/pull in groups of 3: This is the same idea as June 22, but alternating a length of forward...
by Colin | Jul 2, 2017 | Blog / Workouts
Come on out to the team workout! All are welcome. Significant others and kids are welcome at the BBQ. We will provide the protein… you bring your favourite dish to share, potluck-style.
