by Colin | Jul 17, 2016 | Blog / Workouts
A. Press – 4×3, increase weight from last week. B. 12 minute AMRAP of: 12 ring push-ups 12 goblet squats (53/35, or heavier if desired) 12 strict pull-ups.
by Colin | Jul 15, 2016 | Blog / Workouts
A. 4 sets of: 1 clean + 2 jerks. Weight should be 80%+. B. For time: 30 box jumps (24″/20″), then: 5 rounds of: 15 push-ups, 15 Russian KB swings (heavy) Then: 60 double-unders. Compare to Aug 27 2015.
by Colin | Jul 14, 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 | Jul 13, 2016 | Blog / Workouts
A. 10 minutes skin-the-cat practice. B. 5 minutes muscle-up transition practice (slow negatives, banded, or foot-assisted) OR controlled, smooth hinge rows. C. Row 3 km for time. D. 3 rounds of: 20-30 GHD hip extensions, 10-25 GHD sit-ups (if you are new to the GHD...
by Colin | Jul 12, 2016 | Blog / Workouts
A. Strict press – 4×3@75-80%. B. 3 rounds, not for time: 5 heavy weighted lunges per leg (2 DBs or KBs) Max effort dips (rings, bars, or assisted) 5 weighted pull-ups, then release weight and do max effort unweighted pull-ups To scale the pull-ups, pick a...
by Colin | Jul 11, 2016 | Blog / Workouts
A. Back squat – 1×20@55-60%. For those of you who are new to high rep back squats, you have the option of doing two sets of ten reps. B. For reps: 6 minute AMRAP of: 3 cleans + 3 front squats (135/95 or 60%, whichever is less), 6 bar hop burpees Rest 90...
