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SkillBack Squat5 at 65% of your max3 at 75% of your maxMax set at 85% of your max This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and […]

SkillEMOM for 10 minutes:15 double undersOne power clean and push jerk Practice a quick transition from your jump rope to your barbell, and try smoothly cycling the bar from the power clean catch to the drive on the push jerk. Scale the jump rope to an easy and confident set that you can finish in […]

SkillStrict Press5 at 65% of your max3 at 75% of your maxMax set at 85% of your max This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and […]

Skill7 rounds:1 set of strict ring dips1 set of strict pull ups~1 minute of rest Modify both movements using bands so that you get at least 5 reps on each, on average. Move immediately from the dips to the pull ups, and then rest about a minute before repeating. Workout of the Day6 rounds:40 seconds […]

SkillDeadlift5 at 65% of your max3 at 75% of your maxMax set at 85% of your max This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then […]

Workout of the Day4 rounds for time:500 meter run12 hang power cleans 24 minute time cap Scale the hang power clean weight to one that you’re able to do for sets of 3-6 throughout the workout. It’s ok if it breaks down and gets tough, but if you have to do singles for more than […]

Workout of the Day4 rounds:2 minutes of toes to bar2 minutes of calories2 minutes of rest At the start of each 2 minute work interval, complete a set of devil presses.Round 1: 12 repsRound 2: 10 repsRound 3: 8 repsRound 4: 6 reps You’ll only be countin your toes to bar and calories on this […]

SkillBack Squat3 at 70% of your max3 at 75% of your maxMax set at 80% of your max Practice safe 2-person spotting if you’re going hard on your last set! Review with your coach if you aren’t sure how that works. This is our second round through on the progression of Deadlift, Strict Press, and […]

SkillEMOM for 10 minutes:Squat clean and split jerk Last week we practiced a power clean and split jerk, and today we’re progressing to a full squat clean. Experienced lifters will likely be able to move a little more weight with the benefit of the extra range of motion in the catch, while newer lifters or […]

SkillStrict Press3 at 70% of your max3 at 75% of your maxMax set at 80% of your max This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe […]