by Colin | Jun 9, 2018 | Blog / Workouts
A. 10 minutes of windmill and bent press practice. Push the weight a bit on these if possible. B. For time: Run 400 m 50 KB around-the-body 50 KB swings Run 400 m 50 goblet squats (do these unweighted or at a lighter weight if you are new) 50 KB rows (total) 50...
by Colin | Jun 8, 2018 | Blog / Workouts
A. Rope climb / pegboard practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb. For the regular rope climbs, aim to get to the top...
by Colin | Jun 7, 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 | Jun 6, 2018 | Blog / Workouts
A. Alternating for 10 rounds, EMOM: Minute 1 – 30 seconds of bar muscle-up practice OR chest-to-bar pull-ups OR challenging hinge rows. Minute 2 – 10-30 seconds of chin-over-bar hold. Pick a number and try to stick with it. B. For time: 30 box jumps 30 KB snatches...
by Colin | Jun 5, 2018 | Blog / Workouts
A. Cleans – 5×3@75-80%. B. Alternating with a partner, 4×400 m row (each). C. 4 max effort sets of tuck/hollow rocks. Scale to holds if you’re not able to maintain the hollow position while rocking.
by Colin | Jun 5, 2018 | Blog / Workouts
A. Press – 5×5@70-75%. Aim to increase the weight from last week. For some people this was pretty light last week, so start to challenge yourself with these. B. 5 rounds for time of: 8 deadlifts at 55% 20 wall balls (20/14). Compare to June 29...
