by Colin | Jun 27, 2018 | Blog / Workouts
A. Bench press – 5×3 (increasing weight from June 23). You should be in 80%+ range. B. 12 minute AMRAP of: 12 overhead reverse barbell lunges (95/65) 6 squat cleans (same barbell) 36 double-unders.
by Colin | Jun 26, 2018 | Blog / Workouts
A. Back squat – Find your 2 rep max. B. 3 rounds, not for time of: 15-20 weighted GHD hip extensions (use a plate, barbell across the shoulders, or scale to unweighted) 5-15 kneeling ab rollouts (use a barbell with some small plates on it) (link to technique...
by Colin | Jun 25, 2018 | Blog / Workouts
A. Press – Find your 1 rep max. B. 10 rounds for time of: 15/12 calorie row 10 push-ups. C. 4 max effort sets of tuck or hollow rocks.
by Colin | Jun 24, 2018 | Blog / Workouts
A. Pull-up strength: 4 max effort sets of strict pull-ups with a 2 second pause at the top and bottom of each rep (scale to foot assisted ring pull-ups) 4 max effort sets of supinated body rows (no tempo) B. 4 rounds for time of: 10 reps of sandbag (or D-ball) ground...
by Colin | Jun 23, 2018 | Blog / Workouts
A. From crossfit.com on Jan 27 2018: 20 minute AMRAP of: 10 chest-to-bar pull-ups (scale reps or movement appropriately) 15 push-ups 20 pistols (total, alternating legs) **Every 3 rounds, run 400 m. We did this workout on Feb 11 2018, but with a 500 m row rather than...
by Colin | Jun 22, 2018 | Blog / Workouts
A. Bench press – 5×3, as heavy as possible for this rep scheme. Alternate your sets with 10 ring rows at moderate effort. B. For individual times: Run 400 m, rest 2 minutes Run 1600 m, rest 4 minutes Run 400 m.
