by Colin | May 7, 2017 | Blog / Workouts
A. Pull-up strength For 10 rounds, every 45 seconds: 3-5 strict chest-to-bar pull-ups (scale the reps, or modify to a challenging pulling variation). Your objective is good, clean reps. Aim for full range of motion – fully extended at the bottom, and if...
by Colin | May 6, 2017 | Blog / Workouts
A. Turkish get-up – Work up in weight, and then do 5 per arm at a medium heavy weight (alternate reps). B. 3 max effort ring supports (sub matador bars). C. For time: 6 laps sled push (or sled pull using the small sleds, facing away from the sled) 8 laps sandbag...
by Colin | May 5, 2017 | Blog / Workouts
A. Deadlift – 3×3@86%, 2×5@75%. B. 14 minute AMRAP of: 7 “clusters” (clean + thruster) (95/65) 14 knees-to-elbows 28 double-unders. C. 3×15-25 GHD hip extensions.
by Colin | May 4, 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.
by Colin | May 3, 2017 | Blog / Workouts
A. HSPU/push-up strength – EMOM for 10 minutes: 1-5 strict HSPU OR piked push-ups (feet on box, hands on parallettes) OR 1 1/2 push-ups. B. Muscle-up ring rows (video) – 3 sets of 3-10 controlled reps. In order to do this variation, you should be able to...
by Colin | May 2, 2017 | Blog / Workouts
A. Back squat – 4×4@83%, 2×6@70%. B. For 10 rounds (total), outdoors, with a partner: Partner A: 1 lap backwards sled drag (facing sled, no row) Partner B: 1 lap overhead KB carry (1 KB). (i.e. You both work simultaneously, and switch roles after...
