Skill
Deadlift
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week cycle of the same.

The first week is sets of 5, the second week is sets of 3, and the third week is a set of 5, a set of 3, and a max set.

Key to this progression is the fact that the last set in each skill session is potentially a max set; hang onto the barbell until you’ve hit as many reps as you think you can without getting sketchy. You can then use that max set to calculate what a theoretical 1 rep max for that lift would be. We have a few charts posted around the gym (left of the bikes, and right of the water). Ask your coach if you aren’t sure how to use them!

Workout of the Day
3, 4, or 5 rounds for time:
21 push ups
15 toes to bar
9 strict pull ups
200 m run

18 minute time cap

Today the actual round count is what varies between standard, rx, and sport. We’re hitting all bodyweight movements, so lean into your strengths and tackle 4 or 5 rounds if you’re comfortable with gymnastics and running. If those are harder movements for you, feel free to stick with 3 rounds. You can also play it by ear and make that decision during the workout.

standard: 3 rounds
rx: 4 rounds
sport: 5 rounds
metcon: 3×4:00 on, 1:00 off