by Colin | Dec 19, 2018 | Blog / Workouts
A. 12 Days of Christmas: 1 handstand push-up (or scaled equivalent) 2 toes to bar 3 pull-ups 4 push-ups 5 sit-ups 6 lunges 7 air squats 8 double-unders 9 deadlifts 10 power cleans 11 front squats 12 push jerks or push presses. The pattern is just like the song. 1 on...
by Colin | Dec 18, 2018 | Blog / Workouts
A. Front squat – 1×5@75%, 3×2@85%, 1×5@75%. B. 5 rounds of 2 minutes of work, and 1 minute rest: 5 hang snatches (95/65%, or scale as needed) 10 burpees In the remaining time, do as many front rack stationary reverse lunges as possible. B. Tabata...
by Colin | Dec 17, 2018 | Blog / Workouts
A. Press – 2×5@75%, 3×3@80%. B. 10 minute AMRAP of: 8 ring push-ups – scale up to ring dips or HSPU (on the floor, not on the rings) 12 box jumps (24″/20″) 16 toes-to-bar.
by Colin | Dec 16, 2018 | Blog / Workouts
Bring-a-Friend day is today, so bring someone by to any of the regular classes. A. Deadlift – 3 reps at 70, 75, 80, 85, 85%. Newer athletes will work with lighter barbells or kettlebells. B. With a partner: 4 minute row for max distance Then: 8 minute AMRAP of:...
by Colin | Dec 15, 2018 | Blog / Workouts
A. “Filthy Fifty”, for time: 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings, 1 pood (35 lbs) Walking lunges, 50 steps 50 Knees to elbows (scale to knee raises) 50 Push press, 45 pounds 50 Back extensions (sub barbell good mornings) 50 Wall balls (20/14)...
by Colin | Dec 14, 2018 | Blog / Workouts
A. 5 rounds, not for time, alternating: Max effort set of chest-to-bar pull-ups (scale to supinated body rows) Max effort handstand hold B. 8 rounds of: In 1 minute: 4 heavy DB squat cleans Shuttle run (1/2 lap, full lap, 1/2 lap) Max reps push-ups Then rest 1 minute....
