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SkillStrict press3 sets of 10 reps at 60-70% Last day in the strength cycle! Focus on a tight core, neutral spine, and symmetric arm movement as you start to fatigue through these high volume press sets. A small jump in weight will make a big difference across so many reps, so be conservative with any […]

SkillBack squat3 sets of 10 reps at 60-70% We’re working through our last week in the back squat/strict press cycle. Today you’ve got an opportunity to hit some high volume squats. Be sure to ask for spotters if you aren’t totally confident that the set will go smoothly. We have a decent amount of squatting […]

Workout of the Day7 rounds:1 minute of kettlebell swings1 minute of push ups1 minute of calories (row, bike, or ski)1 minute of rest Use a heavier kettlebell than you normally would. Feel free to break up the reps more than usual so that you’re able to maintain solid positioning the whole way through. 7 rounds […]

Workout of the DayEvery 8 minutes for 4 rounds:20/15 calories (row, bike, or ski)400 m run8 squat cleans Rest in the remainder of each 8 minute interval. Record the slowest and the fastest of your 4 times to SugarWOD and the whiteboard. You should try to scale the volume of each movement to hit the […]

Workout of the DayAMRAP in 16 minutes:20 alternating dumbbell power snatches16 single arm overhead lunges12 pull ups (kipping or strict) Pick a dumbbell weight that you’re comfortable snatching for medium to high volume. Divide the lunges roughly evenly between hands, though you can stick with one arm for a full round before switching in the […]

SkillEMOM for 4 minutes:Squat clean and split jerkThen,8 minutes of clean and jerk work Just like yesterday, you’ll be starting off on an EMOM clock to to ease into the heavier lifts. Once you’ve finished the first 4 minutes on-interval, feel free to start lifting whenever you’d like in the last 8 minutes. This is […]

SkillEMOM for 4 minutes:Power snatch plus squat snatchThen,8 minutes to work up to a heavy squat snatch or power snatch Continuing the theme of going heavy, you’ve got a good opportunity to push the weight on your power snatch or squat snatch today. Use the first 4 minutes to warm up and drill positioning, and […]

SkillStrict Press5 at 70%4 at 75%3 at 80%2 at 85%1 at 90+% Use the last rep to hit a heavy single or a max lift. Do your best to keep it strict, and avoid any leaning back or asymmetric pressing. Workout of the Day4 rounds:90 seconds of sandbag cleans90 seconds of ring dips90 seconds of […]

SkillBack Squat5 at 70%4 at 75%3 at 80%2 at 85%1 at 90+% Last chance to hit a max in this cycle! Grab two spotters if you’re going heavy. Workout of the DayFor time:21-15-9Goblet squatPush press (one dumbbell)Thruster (one dumbbell)Run 400 meters after the round of 21, the round of 15, and the round of 9 […]

Workout of the DayAMRAP in 12 minutes:12 hang power cleans8 lateral burpees4 strict toes to bar Rest 4 minutes AMRAP in 8 minutes:12 hang power cleans8 lateral burpees Rest 4 minutes AMRAP in 4 minutes:Lateral burpees Use a light weight on the hang power cleans; you should be able to get through all 12 reps […]