by Colin | Jan 5, 2018 | Blog / Workouts
A. Push press – 5×5@73%. B. 5 rounds for time of: 12 (total) DB snatches (alternate arms) 14 knees-to-elbows 16 (total) DB Cossack lunges (alternate legs). Use the same DB for the snatches and Cossack lunges if possible. Some of you may need to use a...
by Colin | Jan 5, 2018 | Blog / Workouts
A. Handstand holds – Alternating EMOM for 10 minutes: Minute 1 – Hold a handstand for 10-40 seconds, and rest for the remainder of the minute. Pick a time and stick with it. It will obviously get harder the more rounds you do, but pick a time domain that allows you to...
by Colin | Jan 4, 2018 | Blog / Workouts
A. Pull-up strength 4 max effort sets of pull-ups at 3333 tempo 2 max effort sets of single arm ring rows. B. 3 rounds for time of: 15 DB squat cleans 15 knees-to-elbows 15 push-ups (scale up to ring push-ups or ring...
by Colin | Jan 3, 2018 | Blog / Workouts
A. 4 sets of 2 cleans + 2 jerks @ 75-80%. B. “Death by 10 m” – Essentially this is an increasing ladder of shuttle run lengths. In minute 1, you do 1 length. In minute 2, you do 2 lengths, and so on, until you can no longer complete the required number of reps in that...
by Colin | Jan 2, 2018 | Blog / Workouts
A. Push press – 5×5@70%. B. Alternating with a partner, for 12 rounds total: Row 250 m / double overhead KB or DB hold. For some of you with shoulder or t-spine mobility issues, holding two weights overhead will be quite challenging. Mobilize well before...
by Colin | Jan 1, 2018 | Blog / Workouts
A. Front squat – 3×8@70%. B. 5 rounds of: 15-25 unbroken wall balls (pick a challenging number and stick with it) Rest 90 seconds. C. 3×5 bat wings (5 sec pause at top), as heavy as possible. Your focus should be on retraction of the shoulder blade...
