Skill
Deadlift
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Week two of our Winter Strength Program! If you haven’t already, take a look at the program explanation posted in the gym. Be sure to get a couple of warm up sets that are heavier than the empty bar, but lighter than your first work set at 70%.

Workout of the Day
AMRAP in 7 minutes
15 pull ups (strict or kipping)
30 wall balls

Rest one minute, then:

AMRAP in 7 minutes:
30/24 calories
30 wall balls

We have two separate AMRAPs today with a one minute rest between them. Scale the pull ups to a difficulty that lets you hit about 5 at a time without much rest. Record two separate scores of rounds and reps.

standard: 12/8, row, bike, or ski
rx: 20/14, row, bike, or ski
sport: 20/14, assault bike
metcon: 7:00 on, 1:00 off, 7:00 on