by Colin | Jun 13, 2017 | Blog / Workouts
A. Back squat – 4×6@77%. B. 4 rounds for time: 30 wall balls (20/14) 400 m run. (Wall balls may be done outside if the weather cooperates.) C. Hip and ankle/calf mobility.
by Colin | Jun 12, 2017 | Blog / Workouts
A. EMOM for 10 minutes – 3 strict DB/KB presses (both arms at the same time), as heavy as possible. It may take a bit of experimentation to find the correct weight here. B. Alternating with a partner, 5 rounds each: Row 300 m, then immediately do 15 burpees....
by Colin | Jun 11, 2017 | Blog / Workouts
A. 4 rounds of max effort bent arm hangs (aka chin-over-bar holds) OR scale up to 2-5 pegboard ascents – The bar hangs will be done with a partner, who will do one of two things, depending on how strong your pull-ups are. If you can hold your chin over the bar...
by Colin | Jun 10, 2017 | Blog / Workouts
A. KB clean and press ladder – Starting at 1 clean and press per arm, work your way up to 5 reps, and then back down to 1. You can set the KB down between numbers, but not between arms. So your first couple of rounds would look like this: 1 C&P right + 1...
by Colin | Jun 9, 2017 | Blog / Workouts
A. Deadlift – 5×2 @ 70%. Focus on speed and a good position. B. “Helen” – 3 rounds for time of: 400 m run 21 KB swings (55/35) 12 pull-ups. Compare to March 25 2017, Sept 9 2016, April 12 2016, June 24 2015, March 31 2015, Sept 27 2014,...
by Colin | Jun 8, 2017 | 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.
