by Colin | Aug 28, 2016 | Blog / Workouts
A. Clean complex – Every 90 seconds for 6 rounds, do: 1 clean pull + 1 power clean + 1 clean. Weight should be 75-80% of your max clean. B. For time and calories: Run 800 m Rest 2 minutes Row 1000 m Rest 2 minutes 5 minutes – max calories on the Airdyne...
by Colin | Aug 26, 2016 | Blog / Workouts
A. Pause front squats – 4×3@70-75%. (Spend 3 seconds in the bottom position, and try to come out the bottom without bouncing, i.e. just smooth acceleration up.) For beginners, we will scale to goblet squats or double-KB squats. B. With a partner, for time:...
by Colin | Aug 26, 2016 | 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 | Aug 24, 2016 | Blog / Workouts
A. Handstand practice (complete each one before moving on): 2-5 wall walks 5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to DB push press negatives if your strength isn’t quite there yet for these. Practice your thoracic bridge, elbow, or shoulder bridge in...
by Colin | Aug 23, 2016 | Blog / Workouts
A. Pull-up strength 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups). Increase weight from last week if possible. 2 max effort sets of chin-ups (scale to foot-assisted) 2...
by Colin | Aug 22, 2016 | Blog / Workouts
A. Back squat – 5×5@70-75%. B. 5 rounds for time of: 10 overhead squats (95/65) 4 laps suitcase carry (1 DB or KB) (2 laps if you’re doing the workout outside) Weights should be fairly heavy for the carry. Adjust the overhead squat weight if needed....
