by Colin | Aug 2, 2018 | 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 1, 2018 | Blog / Workouts
A. 7 sets of the following complex, once every 90 seconds: 1 power clean + 1 hang (squat) clean + 1 split jerk. Work between 75-80%, adding weight if the technique is there. B. With a partner, for 16 minutes: Sled push 1 lap / Overhead barbell hold (95/65, or scale as...
by Colin | Jul 31, 2018 | Blog / Workouts
A. Back squat – 1×20. You should be between 70-75% by now. New people will do sets of 10 or 5 with a lighter barbell or goblet squats. B. With a partner, for a 12 minute AMRAP: Each person rows 300 m (rowers will be set up on the opposite side of the gym...
by Colin | Jul 30, 2018 | Blog / Workouts
A. Find your 1 rep max thruster. B. 6 minute AMRAP of: 4 power cleans (155/115, or scale down to the 70-75% range) 20 double-unders 40 single skips. If you are not proficient at double-unders, just do 60 singles, OR reduce the number of DUs. Ideally the DUs should be...
by Colin | Jul 29, 2018 | Blog / Workouts
A. Power snatch – 6×2, working between 75-85%, every 2 minutes. B. For time: Row 2000 m Then: 8 laps suitcase carry (1 KB or DB, heavy). Switch arms as needed, but do equal work on both sides.
by Colin | Jul 28, 2018 | Blog / Workouts
A. With a partner: “Murph” Run 1 mile 100 pull-ups 200 push-ups 300 squats Run 1 mile. We are going to use a scaled approach to this, so basically the middle part will be 20 rounds (total, alternating with your partner) of 5 pull-ups, 10 push-ups, 15 squats. Be smart...
