Month: August 2020

Workout of the day

EMOM for 10 Minutes
1 squat snatch
rest
2 minutes
then

for time
75 Power Snatches

Workout notes

Today’s workout will start with some lifting and skill work. You’ll have 10 minutes to work up to a heavy Snatch for the day. If you are new to lifting this can definitely be approached as skill work rather than strength work. During the 10 minute EMOM we will be focusing on the Squat Snatch. Catching the bar in an overhead squat position is difficult so work with your coach to make sure you find a difficulty level or squat depth that is manageable for you. After your 10 lifts there will be 2 minutes to lighten your bar and transition into the workout of 75 power snatches for time. You will want to keep your barbell light for this workout. If at any point you are doing singles or sets of less than 5 you have gone too heavy. Go fast and hang on to that bar! Don’t forget to put your score in SugarWOD and give out a fist bump or two while you’re at it!

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 75/55 lb
overachiever: 95/65 lb

Workout of the day

10 Rounds of 60 seconds on 30 seconds off

7 Box jumps
max reps alternating devil press in remaining time

Workout notes

We’re using an interval timer today and working for 1 minute each round followed by 30 seconds of rest.  You will start each minute with 7 box jumps before moving on to devil press reps. Your goal will be to rack up as many devil press reps as you can over the 10 rounds. You will want to spend no more than 30 seconds working on your box jumps. If you are worried about completing all 7 reps in that time you can scale the number down to 5. Step Ups are also a great way to scale to guarantee more time with the dumbbell. The devil press is basically a burpee combined with a dumbbell snatch. Focus on your feet placement coming out of each burpee so that you are picking up your dumbbell with a flat back. Count all your devil press reps to find your score for this workout and don’t forget to add it to SugarWOD!

Scaling

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb 24/20″
overachiever: 75/55 lb, 24/20″

Workout of the day

AMRAP in 15 minutes

1-2-3-4-5-6 …
Power clean
Front Squat
Push jerk

Workout notes

Today’s workout consists of a difficult barbell complex, a lot of time on the clock and an ascending rep scheme. Start the first round with one clean, squat and then finally a push jerk. In the second round you’ll do two cleans, two squats and two jerks. Continue by adding one rep to each movement after you complete a round. The ascending rep scheme will make this tough so consider what a large set of squats or push jerks looks like for you. Scale based on which movement is more difficult. In the end your score will be the number of reps in your final complete round and any additional reps. If you finished the round of ten and then added eleven cleans, your score would be 10+11.

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb
overachiever: 225/155 lb

Workout of the day

for time
2K row or 4k bike
1 mile run
2k row for 4k bike

Workout notes

Today’s workout is a task priority chipper starting and ending on an assault bike or a rower. In the middle you’ll set out on a one mile run. Most of use are looking at a twenty+ minute workout so start out at a steady pace during the first row/bike and try to maintain a continuous effort.

Scaling

We have a long time at each station today so consider that when adjusting this workout. Scale by changing the distance of each piece but try to keep the original stimulus intact. Shoot for a long aerobic workout rather than a sprint.

Workout of the day

for time

40-30-20-10
Burpees
Medicine ball cleans

Workout notes

We’ve got a large amount of burpees and medicine ball cleans today to work through as quick as you can!  Don’t burn it all out in the first set of burpees, but try to settle into a pace that is sustainable and allows you to get right to work when you move on to the cleans. Medicine ball cleans are a simple and effective movement, but don’t underestimate them! Do your best to treat them like a barbell clean and open your hips before dropping into a squat to catch the ball and then stand up tall to complete each rep.  Using the same weight you would use for wall balls is a safe bet here or maybe a touch heavier.  If you can’t make it out to a class on the Patio today you can join us on Zoom at 9AM! Don’t forget to put your score in SugarWOD!

Scaling

standard: 16/10 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

Workout of the day

AMRAP in 15 minutes

10 box jumps
10 alternating dumbbell snatch

Workout notes

Today’s workout is a 15 minute AMRAP of Box Jumps and Snatches.  Focus on landing on top of your box in an athletic position with your chest upright. This would be a great opportunity to bump up your dumbbell weight if you’ve been working with the same dumbbell for awhile. Do your best to settle into a sustainable pace and keep moving for the full 15 minutes.  Don’t forget to put your score in SugarWOD!

Scaling

standard: step ups, 35/20 lb
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45 lb
overachiever: 32/24″, 75/55 lb

Workout of the day

AMRAP in 10 Minutes

7 Kettlebell swings
4 Thrusters

Workout notes

Today’s workout is a 10 minute AMRAP of KB Swings and Thrusters. The goal of this workout is to move fast for 10 minutes with quick transitions between movements. Your KB Swing weight and your thruster weight should both be light enough that you can start out doing unbroken sets of each movement for the majority of the workout.  Don’t forget to put your score in SugarWOD!

Scaling

standard: 24/16 kg, 45/35 lb
rx: 32/24 kg, 95/65 lb
sport: 40/28 kg, 115/85 lb
overachiever: 40/32 kg, 155/105 lb

Workout of the day

10 rounds of 60 seconds on 30 seconds off

30 Double unders
then
max reps One arm dumbbell overhead walking lunge steps

Workout notes

Today’s workout is another 10 rounder in a different format. Rather than pushing straight through the 10 rounds we’ll be working in one minute intervals with 30 seconds of rest between each round. You will start each minute of work with 30 double unders. You should only be working with the jumprope for 30 seconds or less so make sure to scale the number down as needed to achieve this. If you aren’t confident with this movement yet you can also choose to complete 30 single unders before moving on to the lunges. If you go with this option make sure you are making at least one double under attempt in each round. Just like on Monday with the overhead squats, make sure to hold your weight at your chest or shoulders if the overhead position is not a good idea.  Don’t forget to put your score in SugarWOD!

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Workout of the day

10 Rounds for time

10 Push-ups
10 hang power cleans

Workout notes

We’ve got another, for time workout today. 10 rounds are on the menu with push-ups and hang power cleans. Choose a weight for the hang power clean that allows you to get the 10 reps done in 1-2 sets. You don’t want to find yourself doing singles or doubles in those later rounds so choose wisely! Push-ups can be scaled as usual to knee push-ups or with your hands on a box or bench. If you want to scale the volume down a bit you can drop the total round count to 6, 7 or 8. Don’t forget to put your score in SugarWOD!

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb

Workout of the day

for time
50-40-30-20-10
Sit-ups
25-20-15-10-15
Overhead squats

Workout notes

Today we have a for time workout with the pairing of a very simple movement and a more complex and difficult movement. The overhead squat is one of the more challenging things we do. Make sure that you can keep the bar in a solid position as you travel all the way down into each squat. Front squats are a great scaling option if overhead squats aren’t happening today. There are 150 Sit-Ups and 75 overhead squats in this workout. To scale the total volume you can cut off the first round of 50 and 25 which will drop your rep count to 100 sit-ups and 50 overhead squats.

Scaling

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 155/105 lb, ghd sit-ups or toe-to-bar