Skill
Back Squat
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
5 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of alternating dumbbell power snatches
15 seconds of rest
45 seconds of burpees
15 seconds of rest

Don’t look at 15 seconds of rest and assume that you’ll feel rested at the end of it. Pace this like a 15 minute AMRAP and everything will be ok. Add up all of your reps and calories at the end of the workout. If you’re sharing a bike with a partner, look for someone of a similar height.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken DB power snatches, fill the whole 45 seconds with burpees.
metcon: 15×0:45 on, 0:15 off