by Colin | May 6, 2019 | Blog / Workouts
A. Pull-up strength, EMOMx15: Min 1-5: Max kipping pull-ups in 25 seconds (sub 1-3 negatives – these will be fairly fast obviously) Min 6-10: Max barbell rows in 25 seconds Min 11-15: 15-35 second active (shoulders engaged) hang. B. 12 minute AMRAP of: 20 abmat...
by Colin | May 5, 2019 | Blog / Workouts
A. Deadlift – 3 reps at: 75, 78, 81, 78, 75%. B. With a partner, for 7 rounds (14 min total): Bike for calories / handstand hold for 30 seconds Rest 30 seconds Switch roles Rest 30 seconds. Modify the handstand holds to wall walk holds, or piked push-up holds....
by Colin | May 4, 2019 | Blog / Workouts
A. With a partner, for a 30 minute AMRAP: 500 m row 50 double-unders 40 wall balls (20/14) 40 deadlifts (135/95) 30 abmat sit-ups 30 cal bike 20 push-ups 20 box jumps (24/20) 10 strict chest-to-bar pull-ups (scale up to bar muscle-ups if you are able) 10...
by Colin | May 2, 2019 | Blog / Workouts
A. Snatch practice: 3×2 power snatches, working up to 70-75% 3×2 snatches, working above 75% if possible. B. For individual times: 2×800 m, resting 3 minutes between efforts 2×400 m, resting 2 minutes between...
by Colin | May 1, 2019 | 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 | May 1, 2019 | Blog / Workouts
A. Deadlift – 5×4 @ 78%. These will be getting fairly heavy for many of you, so be smart about your weight choice. As always, prioritize good movement over heavy weights. B. Bike interval pyramid, for total calories, EMOM: Min 1: 10 sec on, 50 sec rest Min...
