by Colin | Apr 30, 2018 | Blog / Workouts
A. Handstand strength Do 4 sets of 10-20 challenging shoulder taps at a controlled pace. For some, this might be done piked with the feet on a box, and for others, it might be in a handstand with the back against the wall (hardest variation), or in a wall walk. 5 max...
by Colin | Apr 29, 2018 | Blog / Workouts
A. Pull-up strength Every minute on the minute for 10 rounds: 3-5 strict chest-to-bar pull-ups (scale the reps, or modify to a challenging pulling variation). Your objective is good, clean reps. Aim for full range of motion – fully extended at the bottom, and if...
by Colin | Apr 28, 2018 | Blog / Workouts
A. 10 minutes of skin-the-cat practice, and/or bar pullover practice. There are a couple of pullover varieties – one where the movement is initiated from a hang, and the other, which is initiated from the top of the pull-up. B. 2 x 800 m runs, resting 5 minutes...
by Colin | Apr 27, 2018 | Blog / Workouts
A. Deadlift – 4×8@70%. B. 12 minute AMRAP of: 9 box jump burpees 9 pull-ups 9 ring dips (Compare to Aug 1 2017.)
by Colin | Apr 26, 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 | Apr 25, 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...
