by Colin | Nov 10, 2017 | Blog / Workouts
Note: The gym will be open for all regularly scheduled classes today. If you are going to any Remembrance Day events, come on out to an earlier class. A. HSPU/push-up strength – 3 wall walks and 5 kick-ups to warm up, then EMOM for 10 minutes: 1-5 strict HSPU OR...
by Colin | Nov 9, 2017 | 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 | Nov 8, 2017 | Blog / Workouts
A. Overhead squat – 5×3 (increase weight from last week). B. Banded KB overhead walk for max distance – we did these at one of the team workouts this year, and they were fun and challenging. Basically you hold a sturdy dowel or light barbell overhead,...
by Colin | Nov 7, 2017 | Blog / Workouts
A. Alternating for 4 rounds, not for time: Max effort set of false-grip ring pull-ups (substitute false grip ring pull-ups or holds) Max effort set of ring dips, ring push-ups, or a ring push-up support B. Ring muscle-up transition practice (feet on floor) – 3...
by Colin | Nov 6, 2017 | Blog / Workouts
A. Back squat – 3×10 @ 65%. B. For time: 40 DB snatches (alternate arms) 40 knees-to-elbows 60 DB squats (same DB) 10 laps suitcase carry (heavy).
by Colin | Nov 5, 2017 | Blog / Workouts
A. Cleans – 5×2@80-85% (increase the weight from last week). Focus on speed (through the middle, and in getting under the bar), and a solid, upright catch position. B. 5 rounds for time of: 16 deadlifts 8 thrusters 8 barbell rows 32 double-unders. Ideally,...
