by Colin | Jun 8, 2019 | Blog / Workouts
A. Overhead stability practice: Using the curved Yoak or the thick dowel overhead, aim for a total of 3 laps carrying two KBs or DBs suspended by bands. We’ve done this one in a recent team workout, and in the past. It’s pretty fun and humbling at the same...
by Colin | Jun 7, 2019 | Blog / Workouts
A. Straight arm pressing strength EMOM for 10 rounds: Minutes 1-6: 20-30 sec of shoulder taps (ideally in a handstand or wall walk position, but scale to a plank or pike position if needed) Minutes 7-10: 10-30 sec L-sit (scale to tuck) hold on parallettes, boxes, or...
by Colin | Jun 6, 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 | Jun 5, 2019 | Blog / Workouts
A. Overhead squat – Find your 3 rep max. Newer people will continue to work on technique, adding weight from last week if possible (5×3, no tempo). B. 2 rounds for time of: 25 back rack reverse lunges (95/65) 25 back squats (same bar) 25 hand-release...
by Colin | Jun 4, 2019 | Blog / Workouts
A. Tempo front squats – 5×3 @ 65-70%, with a 32X1 tempo. Increase weight from last week. B. For 15 minutes of steady work, ideally outside: 1 lap suitcase carry (1 heavy DB or KB) 1 lap overhead carry (1 DB or KB, likely lighter than above) Run 2 laps. C. Accumulate...
by Colin | Jun 3, 2019 | Blog / Workouts
A. Close-grip bench press – 4×10, increasing weight 3-5% from last week (last week was 60-65% of your max bench press). B. Alternating with a partner, 5 rounds for time: 15 barbell rows (135/95 or scale as needed) 1 lap (outside) sled push Rest while partner works....
