Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is the final week of our first round through the three week Winter Strength cycle. You’ll be getting a relatively heavy weight on your barbells and hanging on for a max (or barely sub-maximal) set on your last round. Use that set to calculate a theoretical 1 rep max for the second round through the three week cycle. We’ll be starting that second round the week after Thanksgiving.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
See-the-light sit up
Burpee plate jump

Use a light plate for the see-the-light sit ups, and try to transition smoothly and quickly from one movement to the next. This workout has the potential to be a very tough bit of conditioning, so hit it hard if that’s what you’re looking for.

standard: 15/10 lb plate
rx: 25/15 lb plate
sport: 35/25 lb plate
metcon: 4×2:00 on, 1:00 off