by Colin | Nov 25, 2018 | Blog / Workouts
A. Handstand push-up practice: HSPU negatives – EMOMx8, 1-2 reps. If you are proficient at HSPU already, add some tempo, i.e. 5 sec at the top, 5 sec to lower halfway, 5 sec pause at halfway, 5 sec to lower to the floor. OR elevate the HSPU on plates or...
by Colin | Nov 24, 2018 | Blog / Workouts
A. Rowing partner “Murph”: “Murph” Row 1000 m 100 pull-ups 200 push-ups 300 squats Row 1000 m. We are going to use a scaled approach to this, so basically the middle part will be 20 rounds (total, alternating with your partner) of 5 pull-ups, 10 push-ups, and 15...
by Colin | Nov 23, 2018 | Blog / Workouts
A. Cleans – 5×3, working at a moderately heavy weight. Work on a good bar path, and speed getting under the bar. Want some lifting inspiration? Check out Hook Grip’s YouTube channel here: https://www.youtube.com/user/hookgrip. B. 10 minute AMRAP of:...
by Colin | Nov 22, 2018 | 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 21, 2018 | Blog / Workouts
A. EMOM for 10 rounds of: 2-6 ring pull-ups (optional false grip) or hinge rows. B. 3 max effort holds in the bottom of a ring dip (scale to a ring push-up hold). C. 15 minute row/bike for max calories. Pick a slightly slower pace than last week’s 10-minute...
by Colin | Nov 20, 2018 | Blog / Workouts
A. Cluster front squats – 3 sets of 3.3.3.3 @ 65%. (Rack the bar and rest for 10 seconds between each set of 3.) B. 3 rounds for time of: 15 push-ups (scale up to HSPU if desired for stronger athletes) 15 Russian KB swings (70/44 or scale as needed) 15 strict...
