by Colin | Jan 6, 2017 | Blog / Workouts
A. Handstand push-up practice: 2 minutes of crow stand practice. Pay attention to how you are using your hands to balance your weight. 3 minutes of kick-ups to freestanding HS practice (may be done with a partner or against the wall) 5-10 HSPU negatives OR 4×2-5...
by Colin | Jan 6, 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 | Jan 4, 2017 | Blog / Workouts
A. 5 rounds at 80%+ of: 2 hang snatches + 1 snatch. B. 12 minute AMRAP of: 7 (hard) ring rows 7 reps of 1 1/2 push-ups (may be scaled up to rings or parallettes if desired) 7 pistols per leg (scale to weighted lunges or a modified...
by Colin | Jan 3, 2017 | Blog / Workouts
A. Pull-up strength: 3 max effort sets of pull-ups at 3333 tempo (3 sec negative, 3 sec at the bottom, 3 sec on the way up, 3 sec hold at the top). 3 max effort chin-over-bar holds (supinated grip) 3 max effort bar hangs (active, passive, does not matter) B. 5 rounds...
by Colin | Jan 2, 2017 | Blog / Workouts
A. Front squat – 3×8@70%. B. For time and reps: 3 rounds of: 20 box jumps (24″/20″) 10 barbell ground-to-overhead (135/95, or scale to 70% of your jerk, whichever is less) Then: 4 minute AMRAP of double-unders (no scaling). The first part of...
by Colin | Jan 1, 2017 | Blog / Workouts
Welcome to 2017! You’ll have no need to make fitness resolutions because you’re already kicking butt. A. Press complex – Every minute on the minute for 8 rounds, do 2 strict presses + 2 push presses. Weight should be around 70%. B. For individual...
