by Colin | Oct 20, 2018 | Blog / Workouts
A. 20 minute AMRAP of: 15 back squats (from floor) (135/95 or 40%, whichever is less) 15 burpees 3 laps heavy suitcase carry (1 KB or DB). Compare to Feb 18 2018.
by Colin | Oct 19, 2018 | Blog / Workouts
A. Tempo deadlift – 5×3 @ 31X1 tempo (3 sec negative), working at 70%. B. 5 rounds, not for time: 10-16 weighted box step-overs (2 KBs or DBs) 10-15 decline push-ups (feet on box) – scale down to regular push-ups, scale up to HSPU. 15 ring rows (go...
by Colin | Oct 18, 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 | Oct 17, 2018 | Blog / Workouts
A. Weighted pull-ups – 5×5, as heavy as possible for this rep scheme. Scaled option – 5 sets of 2 slow negatives B. 3 max effort sets of 1 1/2 ring dips, ring push-ups, or regular push-ups. C. For time, 10 to 1 reps of: DB hang squat cleans...
by Colin | Oct 16, 2018 | Blog / Workouts
A. Press – 5×3@80-85%. B. With a partner, alternating minutes of work, for 4 rounds (16 minutes of work, plus transitions): 1 minute of work, followed by a 15 second transition: Minute 1 – Partner A – Max laps (front to back of gym) d-ball or...
by Colin | Oct 15, 2018 | Blog / Workouts
A. Back squat clusters: 4.4.4.4@70% (3 sets). Cluster in this case means that you re-rack the bar for about 10 seconds, and then pick it back up again for next 4 reps (do this 4 times for your set). B. Alternating with a partner: 12 minute AMRAP of: 250 row / Max...
