by Colin | Aug 14, 2016 | Blog / Workouts
**Bring a friend out to any of the regular classes today, and you can do a partner workout with them! Give us a heads up as to when you’re coming with a friend.** A. Pause front squats – 4×3@65-70%. (Spend 3 seconds in the bottom position, and try to...
by Colin | Aug 12, 2016 | Blog / Workouts
A. Every minute on the minute for 6 rounds, do 1 snatch at 83%+ (technique permitting). You may increase your weight from rep to rep if your form is good. B. 2 rounds for time: Row 1000 m Run 800 m. (I have marked out the 800 m mark going left out of the driveway, and...
by Colin | Aug 11, 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. **Just a reminder that our next Bring-a-Friend Day is on Monday, August 15. Let us know if you’re coming...
by Colin | Aug 10, 2016 | Blog / Workouts
A. Find your 3 rep max deadlift. B. 10 minute AMRAP of: 16 barbell push presses (95/65) 8 pistols per leg. (Scale to weighted lunges if you didn’t lunge yesterday, and if you did, do 16 heavy Russian KB swings instead.) C. 3 max effort sets of hollow or tuck...
by Colin | Aug 9, 2016 | Blog / Workouts
A. Find your 3 rep max strict press. B. 3 rounds for time: Run 400 m 15 chest-to-bar pull-ups (scale if needed) 10 ring dips (scale to ring push-ups or regular push-ups) 20 weighted lunges (2 DBs or KBs, ideally in the 55/35 range for men/women). C. 3×10-25 GHD...
by Colin | Aug 8, 2016 | Blog / Workouts
A. Back squat – 1×20 reps (@70%+), increasing weight 5-10 lbs from last week. This is the final week for 20 rep squats, so congrats on sticking with these! Hopefully you’re just a little bit tougher mentally now… or maybe just more bitter....
