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Skill7 rounds:45 seconds of calories15 seconds of rest45 seconds of rest (or plank)15 second of rest Push hard on the 45 second effort, and consider taking the full 45 seconds to rest in the opposite interval. If you do take that full rest, this will function as all-out sprint training, and you should be pacing […]

SkillStrict Press5 reps at 65%3 reps at 75%1 or more reps at 85% We’re in our last week of the full Winter Strength cycle! Use any updated maxes you’ve established earlier in the progression to calculate today’s percentages, and push the reps on the last set. Workout of the DayAMRAP in 14 minutes:21 sit ups15 […]

SkillEMOM for 10 minutes:15 double unders plus one power snatch We’re repeating last week’s jump rope/lift format with the snatch instead of the clean and jerk this week. Just like last week, the goal is a fast and very easy jump rope set plus a quick transition into your lift. It’s ok to go heavy, […]

SkillBack Squat5 reps at 65%3 reps at 75%1 or more reps at 85% We’re in our last week of the full Winter Strength cycle! Use any updated maxes you’ve established earlier in the progression to calculate today’s percentages, and push the reps on the last set. Unless you are deliberately avoiding a max set, ask […]

Workout of the DayIn teams of 2:AMRAP in 20 minutes:Partner one: row 500 meters or bike 1,000 metersPartner two: accumulate devil presses Switch stations after partner one completes their assigned distance on the machine. Your score for this work is the total number of devil presses that you and your partner accumulate across 20 minutes. […]

Workout of the DayAMRAP in 8 minutes: Kettlebell snatchesRest 2 minutesAMRAP in 8 minutes: Ring dipsRest 2 minutesAMRAP in 8 minutes: Wall balls Run 1,000 meters at the start of each 8 minute interval Choose a run distance that will take no less than 4 minutes and no more than 6 minutes to complete; too […]

SkillDeadlift3 reps at 70%3 reps at 75%3 or more reps at 80% We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days. Workout of the Day5 rounds for time:12 deadlifts9 toes to bar6 push […]

SkillAMRAP in 8 minutes:Wall walk plus 15 second hold8 alternating dumbbell power snatches15 second hollow hold The goal here is quality of movement rather than speed. On your wall walks, be sure to stop ascending the wall while you’re still in a good hollow-body position. Don’t collapse into hyperextension in an attempt to get your […]

SkillStrict Press3 reps at 70%3 reps at 75%3 or more reps at 80% We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days. Workout of the DayAMRAP in 13 minutes:10 lateral burpees7 power snatches40 […]

SkillEMOM for 10 minutes:15 double unders plus one power clean and push jerk Keep your weight sub-maximal and focus on fast and smooth transitions. Try to stay within a weight range that lets you cycle the barbell off your shoulders and overhead immediately out of the catch on your power clean. Choose a jump rope […]