by Colin | Apr 25, 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 | Apr 24, 2019 | Blog / Workouts
A. Pull-up strength: 3 max effort sets of strict pull-ups. Test these out, and go for a max. Rest as needed between sets. EMOM x 10: Rounds 1-5: 25 seconds of controlled supinated body rows Rounds 6-10: 10-30 second hang. B. 4 rounds for time: 15 barbell...
by Colin | Apr 23, 2019 | Blog / Workouts
A. Back squat clusters – 4.4.4.4 @ 70% (up 5% from last week), for 3 sets. B. EMOM for 15 minutes: Station 1: 1-2 rope climbs Station 2: 1-8 handstand push-ups (scale to seated DB presses or piked push-ups) Station 3: 1 shuttle run on the turf (1/2 lap, full lap, 1/2...
by Colin | Apr 22, 2019 | Blog / Workouts
A. Find your 1 rep max clean and jerk. B. 5 x 250 m row, resting 2 minutes between efforts. These should be hard and fast. The trick (if there is one!) to fast 250 m repeats is to accelerate quickly to a challenging pace, and then just hang on. Practice your starts...
by Colin | Apr 21, 2019 | Blog / Workouts
A. Deadlift – 4×6 @ 75%. B. With a partner, not for time, using the small sleds (1xBWT / 3/4 BWT on the sleds, ideally): Alternating with your partner for 5 laps each: 1 lap sled pull (facing forward) Alternating with your partner for 5 laps each: 1 lap...
by Colin | Apr 19, 2019 | Blog / Workouts
A. Turkish get-up – Work up to a heavy set of 2 on each arm, focusing on clean, precise movement. B. With a partner, for 2 minutes at each station, resting 30 seconds between stations, for 3 rounds: Station 1 – Sled push (alternate lengths with your...
