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SkillEMOM for 10 minutes:Hang snatch pullPower snatch, with a 3 second freeze in the catch We’ll be getting some dedicated snatch and clean work in on Wednesdays and Fridays over the next few week before getting into some gymnastics progressions in the new year. Use the hang snatch pull to prime your positioning for the […]

Skill10×3 strict or weighted pull up Take a minute or so between each set. Scale to banded pull ups or ring rows if needed, but be sure that the difficulty you choose is tough enough that 3 reps withough a break is very challenging by the end of your ten sets. Workout of the Day4 […]

SkillEMOM for 8 minutes:Power cleanHang squat cleanHang power cleanJerk Newer lifters: take your time working through this complex, making sure that you’re hitting each lift correctly. Try to catch at intentionally different depths in your squat on the hang squat clean versus the hang power clean, and be sure to fully stand up and take […]

Workout of the Day3 rounds for time:1,000 meter run50 wall balls 30 minute time cap Use a medicine ball weight that lets you hit sets of 5-10 without too much rest throughout the whole workout. Scale the run so that it doesn’t take much longer than 5 minutes. If you can finish the run is […]

Workout of the Day3 rounds:3 minutes to run 400 meters, then max push ups in the remaining time1 minute rest3 minutes to complete a 200 meter farmer’s carry (KB+DB), then max single arm overhead dumbbell lunges in the remaining time1 minute rest Pick a run/carry distance that won’t take much more than 2 minutes to […]

SkillDeadlift5 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 DayFor time:40 box jumps20 toes to bar40 […]

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 […]