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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 […]

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 […]