Month: October 2020

Skill

Every 90 seconds for 8 rounds
1 squat clean
rest
3 minutes
then
move to the workout of the day

We’ll start today with 8 rounds of skill work on the ninety second timer. Take this time to work up to a challenging squat clean or just focus on technique if you are newer to this lift. Focus on a smooth pull off the floor, catching the bar in the bottom of your squat and keeping your chest and elbows up through the catch and as you stand. After the 8 rounds we’ll take a three minute break to adjust the weight on your barbell for the workout.

Workout of the day

AMRAP in 8 Minutes

1-2-3-4-5-6-7 …
lateral burpees over the bar *

* 1 squat clean after every round of burpees

Workout notes

Plan to go lighter than you finished in the EMOM but a bit heavier than you might normally in a workout as you’ll technically only be doing one squat clean per round. The eight minute AMRAP will have us starting with one burpees and adding a burpee rep every round. Each round will be completed with one squat clean. At the end of the eight minutes your score will be the last round you completed of burpees including the squat clean and any burpees in the next round. Challenge yourself with this one and have fun!

Scaling

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb
overachiever: 245/165 lb

Workout of the day

for time

21-18-15-12-9-6-3
push press *

*30 double unders after every round

Workout notes

Today’s workout is a time priority couplet with a light but difficult barbell movement and the always taxing double under. The workout is for time with descending reps of the push press and a straight set of double unders in every round. The benchmark load for the barbell is on the lighter side so keep that in mind while warming up for the workout. You’ll want to use a weight light enough that you can finish the first set in 3-5 sets at most. For double unders scale by dropping the reps or banging out single unders.

Scaling

standard: 95/65 lb, single unders
rx: 115/85 lb, speed rope
sport: 135/95 lb,
overachiever: 155/105 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off

20 goblet squats
then
max reps of one arm alternating devil press in remaining time

Workout notes

Today’s workout is a five round interval workout with a buy in of twenty squats for every three minute work period. After you knock out your squats, spend your remaining time repping out one arm alternating devil’s press. You will use the same dumbbell for the squats and the devil’s press. Choose your weight based on whichever movement is more difficult for you. Going with a weight you might use for dumbbell snatches is probably a safe choice. Total up all your devil’s press reps at the end of the five rounds for your score for this workout and make sure to enter it into SugarWOD!

Scaling

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

Skill

Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

Workout of the day

AMRAP in 15 minutes

12 Box Jumps
9 Power Cleans

Workout notes

Our workout today is a time priority couplet with a high volume of heavy barbell work. We are taking all the reps from the floor so you can start the workout with singles on the barbell and work on holding a steady pace. Keep the intensity high but remember you have a long workout ahead. There’s nothing wrong with trying to move fast but be careful with those box jumps! The weight on the barbell is a bit heavier than normal today so don’t be afraid to bump it up if you’re feeling ready!

Scaling

standard: step-ups, 115/85 lb
rx: 24/20″, 155/105 lb
sport: 24/20″, 185/135 lb
overachiever: 30/24″, 205/145 lb

Workout of the day

AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

WORKOUT NOTES

Today’s workout is a classic triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up. The total round count could will be fairly high so scale accordingly.

Workout of the day

AMRAP in 20 minutes

100 double unders
50 sit-ups
25 deadlifts

Workout notes

We have twenty minutes on the clock today for another heavy barbell workout. Load up your deadlift weight to one light enough that you can work through each set of twenty in sets rather than single sets. If you up performing single reps early on you have probably gone too heavy!

Scaling

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

Workout of the day

AMRAP in 15 Minutes
12 alternating dumbbell snatch
9 front squats

Workout notes

Today we have a long duration weightlifting couplet where you will need two objects. Each round starts with a light set of alternating dumbbell snatches and ends with a set of nine front squats. You’re not required to perform either movement unbroken but it would be a good idea to choose a weight light enough that you could do so if you were fresh. If you get stuck breaking up each movement early on you will be in a tough spot later on in the workout!

Scaling

standard: 35/20 lb, 95/65 lb
rx: 50/35 lb, 135/95 lb
sport: 65/45 lb, 155/105 lb
overachiever: 75/55 lb, 185/135 lb

Workout of the day

AMRAP in 20 Minutes

10-20-30-40-50 … *
Kettlebell Swings

*15 Burpee box jump overs after every round

Workout notes

Today’s workout is a long duration time priority couplet. The first round starts with ten kettlebell swings before you knock out fifteen burpee box jump overs. You’ll add ten reps every round to the kettlebell swings but hold the burpee box jump overs at fifteen. The first couple of rounds will probably feel pretty good but the workout is going to get pretty tough once you get past the round of twenty swings. Start out with a sustainable pace and try to hold that for twenty minutes breaking up the swings as needed. In the end your score will be the number of reps of swings in the final round you completed plus any additional reps.

Scaling

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

Workout of the day

10 rounds for time
7 hang power clean
4 push jerk

Workout notes

Today’s workout is for time and it’s all about the barbell! Spend some time before the workout going over technique for both the hang clean and the push jerk.  Good technique will pay off in a workout like this! The push jerk will be the more difficult lift of this couplet so choose your weight based on this. Select a weight that allows you to complete all four reps unbroken through the first few rounds. And don’t forget that first hang clean rep will always start with a deadlift before moving into any set of hang cleans! Pace yourself and have fun! Happy Wednesday CFD!

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb
overachiever: 185/135 lb

Skill

Every 90 seconds for 12 rounds
20 double unders
then
1 squat snatch
rest
3 minutes
then move on to the workout of the day

We’re spending some time lifting today on a ninety second interval. You’ll start each interval with a small set of double unders. If you need to adjust the number to something more manageable you can choose to do a smaller number each round. After the double unders you’ll have a chance to get some weight on the bar and to practice the difficult and challenging squat snatch.

Workout of the day

AMRAP in 5 Minutes
Power snatches

Workout notes

After twelve sets you will have three minutes to rest and strip your bar down to a workout weight. Plan to lighten your bar for the five minutes to a weight that you can pick up without too much thought and under fatigue. Have fun with this one guys!

Scaling

standard: same weight across all rounds, 75/55 lb
rx: building, 115/85 lb
sport: building, 135/95 lb
overachiever: building, 165/115 lb