by Colin | Jan 6, 2019 | Blog / Workouts
A. Turkish get-up – Work up to 3 sets at a moderately heavy weight. Pause 3 seconds at each transition point (i.e elbow, hand, hips up, knee down in the lunge, standing, and the same on the way down). Focus on a strong, stable position at each point. B. With a...
by Colin | Jan 5, 2019 | Blog / Workouts
A. This is loosely based on a Team Series workout from 2017: For time, with a partner: 30 synchronized Russian KB Swings (70/44) 30 cleans (135/95) 30 synchronized Russian KB Swings (70/44) 20 cleans (155/115) 30 synchronized Russian KB Swings (70/44) 10 cleans...
by Colin | Jan 4, 2019 | Blog / Workouts
A. Tempo bench press – 5×5 with a 3 second negative on each rep. Work between 70-75% if possible. B. 4 rounds for time of: Row 400 m 15 thrusters (75/55) 10 burpees. The goal here is to keep moving through each movement. The row is fairly short, and the...
by Colin | Jan 3, 2019 | Blog / Workouts
A. Pull-ups – 5 max effort sets of: strict pull-ups, immediately followed by kipping pull-ups. Scale to 5 max effort sets of ring rows or hinge rows with a 3 second negative on each rep. B. Alternating with a partner for 16 rounds (8 each): 45 second bike for calories...
by Colin | Jan 2, 2019 | Blog / Workouts
A. Snatch – 5×3@75-85%. If you are new, work on reps at a moderate weight. If you are more experienced, consider going for a heavy set IF (and only if) your technique is consistently good. B. For time: 40 wall balls (20/14 lbs) 80 double-unders 30 wall...
by Colin | Jan 1, 2019 | Blog / Workouts
A. Back squat – 4×8@60%. B. Alternating 1 minute work per movement, with 1 minute rest, for 9 intervals (3 rounds), for max reps of each movement: Back rack lunges (95/65) Plate touch burpees Chest-to-bar pull-ups (scale to regular pull-ups or body rows)....
