by Colin | Mar 1, 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 | Feb 28, 2018 | Blog / Workouts
A. Snatch – EMOM for 8 rounds: 3 snatches at 70-75%. If you are new, and not yet comfortable in an overhead squat position, you will do 8×2 snatch balances at a moderate weight. B. 10 minute AMRAP of: 9 pistols per leg 12 toes-to-bar 3 laps shuttle run. C. 4 max...
by Colin | Feb 27, 2018 | Blog / Workouts
A. Handstand push-up strength: EMOM for 10 minutes: Odd minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). Even minutes: 1-2 wall walks. If you’re doing the DB presses, try to...
by Colin | Feb 26, 2018 | Blog / Workouts
A. Back squat – 5×5@75%. B. Alternating with a partner for 15 minutes: 10 pull-ups (scale to banded pull-ups or challenging hinge rows/ring rows) Bike 25/20 calories Switch. (One person does pull-ups and the bike, and then rests while their partner works.)...
by Colin | Feb 25, 2018 | Blog / Workouts
A. Toes-to-bar skill practice. B. Open workout 18.1: Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars (knee raises for scaled) 10 (5 per arm) dumbbell hang clean and jerks (50/35 Rx, 35/20 scaled) 14 / 12-calorie...
by Colin | Feb 24, 2018 | Blog / Workouts
A. 10 minutes of skin-the-cat practice. B. Every 3 minutes for 2 rounds: Min 0-3: 40/30 calorie bike Min 3-6: 20 overhead KB swings + 20-30 wall balls Min 6-9: Row 500 m Min 9-12: 15 chest-to-bar pull-ups + 15 ring push-ups (scale both movements as needed). You are...
