by Colin | Apr 3, 2016 | Blog / Workouts
A. 3-position snatch – 4 work sets at 80%+, assuming the technique is solid. B. 3 rounds, not for time: 1-3 wall walks (add shoulder touches if desired) Max effort 1 1/4 pull-ups or ring rows. C. 3 max effort chin-over-bar holds. D. 3 max effort handstand...
by Colin | Apr 1, 2016 | Blog / Workouts
A. Deadlift – 3×3 @ approximately 85%. These should be challenging, but do not compromise your form to hit a certain weight. Feel free to scale the weight to something lighter if need be. B. 1/2 “Cindy”: 10 minute AMRAP of: 5 pull-ups 10...
by Colin | Mar 31, 2016 | Blog / Workouts
A. 5 minutes practice of diving shoulder rolls through flaming hula hoops. B. 30 seconds of mild panic and confusion after reading part A. C. Realization that this is the first day of the April, and...
by Colin | Mar 30, 2016 | Blog / Workouts
A. Behind-the-neck split jerk – Working from a rack or blocks, do 4×2 at your working weight. You will likely be in the 80-85% range, assuming your technique is solid. B. 12 minute AMRAP of: 10 single-arm KB swings (55/35) 3 laps farmer’s carry (2 DBs...
by Colin | Mar 29, 2016 | Blog / Workouts
A. Back squat – 5×2@84%. B. Alternating with a partner: 20 rounds (10 each) of 30 seconds row/bike for calories. If you’re working solo, keep a 30 second rest interval. These should be done at a challenging pace, but don’t blow up on the first...
by Colin | Mar 28, 2016 | Blog / Workouts
<– **Just an update for those of you not on Facebook: Melissa P. had a baby boy this past weekend. Lincoln weighed in at 8 lb 6 oz, and he and mom are doing just fine.** Bring a friend or family member out to any of the regular classes today, and you...
