Month: September 2020

Workout of the day

AMRAP in 15 Minutes *

Kettlebell swings

*15 Double Unders EMOM

Workout notes

Our Fifteen minute AMRAP has a twist today! Your goal for this workout will be to rack up as many swings as possible in 15 minutes. The catch is that at the start of each minute you will have to knock out fifteen double unders before picking up your kettlebell. To scale the double unders you can start by reducing the number to something more manageable or opt for single unders. If you have mastered double unders give the drag ropes a try!  Your score in SugarWOD will be your total swings.

Scaling

standard: 24/16 kg
rx: 32/24 kg
sport: 40/28 kg, drag rope
overachiever: 40/32 kg, drag rope

Workout of the day

10 rounds of 30 seconds at each station

power snatch
rest
front rack walking lunge steps
rest

Workout notes

Today’s workout is a ten round interval workout clocking in at just under twenty minutes. We’re using another light barbell today so load up the bar to weight you can move consistently with a 1:1 work rest ratio. Both of these movements are difficult so don’t take them lightly! Be sure to test out the weight you’ll use at test with the movement you find more difficult.

Scaling

standard: 45/35 lb
rx: 75/55
sport: 95/65 lb
overachiever: 115/85 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off
3 sumo deadlift high pull
6 push-ups
9 front squats

Workout notes

We’ll be using the same timing as the classic workout “The Chief”. You will have three minutes to knock out as many reps as you can of the triplet. Track your rounds and additional reps for each three minute AMRAP and come up with one large score at the end of the workout. You’ll want to use a very light weight for this workout so you can move quickly.

Scaling

standard: 45/35 lb, knee push-ups
rx: 75/55, strict push-ups
sport: 95/65 lb, strict push-ups
rx: 115/85 lb, wear a vest if you have one

Workout of the day

EMOM for 21 Minutes

(1’s) 1 power clean + hang power clean
(2’s) 1 power clean + push jerk
(3’s) 1 power clean + split jerk

Workout notes

Twenty one minutes of lifting on the clock today to start off the week! You’ll hit seven rounds of three different complexes today focused on the clean and jerk. We’ll take a break from squatting today so it’s all power for the cleans! You probably know just by looking at this what your weakest lift will be, so plan your weight jumps around whatever lift that is for you. This is a great day to get some weight on the bar and practice getting comfortable with weights that are heavier than you might use in a workout. Don’t be afraid to fail in those last minutes and have some fun with this today!

Scaling

standard: same weight across all rounds
rx: building
sport: building
overachiever: building

Workout of the day

5 rounds for time

35 air squats
20 alternating devil’s press

Workout notes

Today’s workout is a classic couplet pairing a very simple movement with a more complex one. This workout might take awhile so settle in to a sustainable pace from the start. You’ll start each round with 35 air squats before moving on to everyone’s favorite movement, the devil’s press! We’ll be using just one dumbbell for these today so you will be alternating arms for every rep. Spend some time going over these with your coach before the workout starts to nail down a smooth transition from rep to rep. If you’re worried about the volume of this workout you can scale by decreasing your number of rounds or choosing a light and manageable dumbbell. Looking for an added challenge? Bumping up your dumbbell weight is sure to slow down those devil’s presses! Happy Sunday CFD!

Scaling

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

Workout of the day

AMRAP in 18 Minutes

15 medicine ball sit-ups
12 medicine ball step-ups
9 box jumps

Workout notes

You’ll need a box and medicine ball for today’s workout. If you prefer to use an abmat for lumbar support for sit-ups grab one of those too. The rep count for each set is small but we have a lot of time on the clock so start slow and steady. Try to move at a sustainable pace throughout the workout. Carrying the medicine ball for step-ups can make things pretty hard so scale by ditching the weight performing this workout at bodyweight.

Scaling

standard: bodyweight lunges and step-ups, 20″ box jumps or more step-ups
rx: 20/24 lb, 24/20″
sport: 50/35 lb dumbbell, strict sit-ups. 24/20:
overachiever: 2x 50/35 lb dumbbell, 30/24 “

Workout of the day

5 rounds for time

15 Kettlebell swings
12 Thrusters

Workout notes

We haven’t had a task priority workout in quite a while . With lingering air quality concerns we’ve tried to keep breathing heavily out of the mix as best we could. Well today will mostly certainly have you breathing heavy if you tackle this workout with light enough weights. Use loads light enough that you could complete the first couple of rounds unbroken if you wanted to. That might not be a great choice but you’ll at least want to know you have a weight loaded up that wont bury you as fatigue sets in. Thrusters can be very tough so if you are new to this kind of training scale the workout to 3 rounds as well as keeping the loading light.

Scaling

standard: 45/35lb barbell, 20/12 kg kettlebell
rx: 75/55 lb barbell, 24/16 kg kettlebell
sport: 95/65 lb barbell, 32/24 kg kettlebell
overachiever: 115/85 lb barbell, 40/32 kg kettlebell

Workout of the day

With a clock set for 21 Minutes

7 minutes of
30 seconds of power cleans
30 seconds rest
then
7 minutes of
30 seconds of burpees
30 seconds rest
then
AMRAP in 7 minutes
7 power cleans
7 burpees

Workout notes

Burpees are back! We’ll throw the barbell in as well just so it’s not too shocking. Today we have three short AMRAP’s for a total of 21 minutes of work. You’ll start with thirty seconds of power cleans in each minute for seven minutes, followed by the same interval with burpees and then an AMRAP of both movement’s to finish it off. Pick a power clean weight that is workable for multiple reps so that you can spend most of the thirty seconds working during the first seven minutes. You will have three different scores for today’s workout when you put it into SugarWOD. Total power cleans will be one score, total burpees and then your rounds plus reps for the last workout. Have fun with this one!

Scaling

standard: 95/65 lb, vanilla burpees
rx: 135/95 lb, vanilla burpees
sport: 185/135 lb, lateral burpees over the bar
overachiever: 205/145 lb, lateral burpees over the bar

Workout of the day

10 rounds of 60 seconds on 30 seconds off

15 medicine ball cleans
then
max reps double unders

Workout notes

It’s been awhile since we’ve done medicine ball cleans. They are fairly simple but can be a sneaky movement and it is easy to underestimate their difficulty! Spend some time going over both the medicine ball clean and the double under before this workout starts. You will start each interval with 15 medicine ball cleans. Make sure you choose a ball that allows you to go unbroken throughout the workout as there won’t be a lot of time for breaks. Choosing the ball you would use for wall balls is usually a safe choice here. After the 15 cleans you will move on to your jump rope for as many double unders as you can complete in your remaining time. If you are still working on this skill this will be a great time to practice. Just shooting for a few good reps in each round would be a great goal. Those of you that are double under masters can focus on the speed of each rep to squeeze as many double unders into the work interval as possible! Your score for this workout will be your total double under reps. Make sure to get your score up on the SugarWOD leaderboard so we can cheer you on!

Scaling

standard: 10 cleans & single unders
rx: 20 lb, double unders
sport: 30 lb, drag rope double unders
overachiever: 30 lb, drag rope double unders

Workout of the day

EMOM for 21 Minutes

(1’s) 3 power snatch
(2’s) 3 overhead squat
(3’s) 1 squat snatch + hang squat snatch

Workout notes

The air is getting a little better but we loved this format from a couple of weeks ago so we’re going to give it another go! We’ll be working on the minute for 21 minutes alternating between three different skills. Each minute has it’s own snatch complex. Pay attention to your weakest lift out of the three when deciding on weight changes. Have fun with this one and challenge yourself to get some weight on the bar if you’re feeling ready!

Scaling

standard: same weight across all rounds
rx: building
sport: building
overachiever: building