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SkillBack Squat3 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. Grab spotters if you need them! Workout of the DayAMRAP in […]

Workout of the DayFor time:1,000 m run80 sit ups60 push ups40 pull ups (strict or kipping)60 push ups80 sit ups1,000 m run 30 minute time cap Scale the push ups so that you can maintain sets of 5 through the majority of both sets. You should be able to start with sets of 5 on […]

Workout of the DayAMRAP in 25 minutes:50 crossovers400 m run30 kettlebell hang snatches200 m farmer’s carry (one KB, one DB) Challenge yourself on the crossovers today; if you’re scaling the jump rope to take substantially shorter than a minute, you may be taking it a bit too easy on them. Switch arms whenever you’d like […]

SkillDeadlift5 at 65%5 at 70%5 or more at 75% We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages. Workout of the Day4 […]

Skill8 rounds:20 seconds of kipping swing or kipping pull up practice20 seconds of kettlebell swings20 seconds of rest We’ll get a little kipping pull up practice mixed in with kettlebell conditioning for our skill work today. Focus on quality of movement on both the bar and the kettlebell; the goal here is technique work and […]

SkillStrict Press5 at 65%5 at 70%5 or more at 75% We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages. Workout of the […]

SkillEMOM for 10 minutes:Hang clean pull plus power clean The hang clean pull should help prime you to hit a high and powerful lift-off position for the second rep off of the floor. Be patient on the power clean! Workout of the DayFor time:21-18-15-12-9-6-3Push upHang power clean 15 minute time cap Modify your barbell weight […]

SkillBack Squat5 at 65%5 at 70%5 or more at 75% We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages. Workout of the […]

Skill4 rounds for time:400 m run21 kettlebell swings12 strict presses 22 minute time cap We’re getting a barbell overhead again today, but this time without the benefit of the legs. It’s ok if the strict presses take a few quick sets to complete. Try to push the pace on the run today! standard: 65/45 lb […]

Skill5 rounds, 3 minutes on, 1 minute off:25 crossovers25 sit ups10 thrusters Keep track of your rounds and reps for each 3 minute AMRAP, and then add them up at the end of the workout. Use a barbell weight that lets you finish 10 reps in one or two sets for the majority of the […]