Month: October 2020

Skill

using the tabata clock

8 rounds of 20 seconds plank hold
10 seconds arch hold

We’re adding in a bit of skill work today before we get to the workout. Start with a tabata of plank holds on either your hands or elbows with an arch hold during the “rest” period. Focus on keeping your arms shoulder width apart with elbows locked out during the arch holds. Keeping your legs straight and squeezed together will also up the difficulty of this position.

Workout of the day

AMRAP in 15 minutes
12 front rack walking lunge steps
9 push-ups

Workout notes

After the tabata we’ve got a classic fifteen minute couplet of front rack lunges and push-ups. Choose a weight for the lunges that you could do twelve unbroken with. This is just a guidance for weight, you don’t have to sustain unbroken sets through the whole workout. Push-Ups can be scaled as usual working from your toes, knees or with your hands on a box. The set sizes are small today so this would be a great workout to challenge yourself and stick to a difficult standard for this movement. Your score for this workout will be total rounds plus any extra reps.

Scaling

standard: 65/45 lb, knee push-ups
rx: 95/65 lb, strict push-ups
sport: 135/95 lb, strict push-ups wearing a vest
overachiever: 135/95 lb, strict push-ups wearing a vest

Workout of the day

for time
50-40-30-20-10
medicine ball sit-ups
alternating dumbbell squat cleans

Workout notes

Today’s workout is a high rep couplet with two familiar movements. For the sit-ups hold a medicine ball for each rep or scale by performing them at bodyweight. For the dumbbell squat cleans you’ll touch one end of the dumbbell to the ground and then pass through a front squat before standing up. Alternate arms for each rep so you end up with an even number of reps on each arm. If you are new to this kind of training or level of volume consider cutting off the round of fifty and start with the round of forty.

Scaling

standard: 35/30 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Workout of the day

AMRAP in 20 Minutes

alternating devil’s press *

* 20 box jump overs every 4 minutes starting at 0:00

Workout notes

We’ve got a long workout on the menu today featuring everyone’s favorite movement: The Devil’s Press! 

Your goal will be to rack up as many reps as possible of this movement over twenty minutes. The catch is that every four minutes you will need to complete 20 box jump overs before you start working on your devil’s press reps. We’ll just be using one dumbbell today so you will be alternating arms every rep. Choose a weight that allows you to move pretty consistently across the twenty minutes even when you are fatigued. Box Jumps can be scaled by height or volume or by switching to step ups if needed. You will be jumping on top of your box and then over it to complete the rep for a fun spin on our regular box jump. Thanks to everyone for doing a great job this week following all our required protocols! Things are going really well inside and it’s all thanks to you guys! Happy Saturday!

Scaling

standard: step-overs, 35/30 lb
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45 lb
overachiever: 24/20″ 75/55 lb

Workout of the day

10 rounds for time
7 kettlebell swings
4 thrusters

Workout notes

Today’s workout is a gem written a few weeks back that has been waiting for better air. This will be a tough one but if you choose the right weight on the thrusters you should be able to keep moving at a pretty consistent pace throughout all ten rounds. Choose a weight for both movements that allows you to start with the seven or four reps unbroken. Just like Thursday’s burpee/deadlift workout there are a ton of transitions today so do your best to move quickly back and forth between the kettlebell and dumbbell. To scale this workout you can cut a few rounds off and shoot for seven or even five rounds for time. Get your times into SugarWOD and enjoy your Friday! 

Scaling

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb
overachiever: 40/32 kg 135/95 lb

Skill

10×1 Lunge Kick to freestanding handstand or walk around your square

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and kick up to a wall if needed.  If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking! Just remember to stay in your square of the nearest wall!

Workout of the day

for time

10-9-8-7-6-5-4-3-2-1
Deadlift
Burpees

Workout notes

Today’s workout is meant to be a shorter sprint style workout where you will use a light enough weight that you can complete the larger sets in the first couple of rounds. If you are performing single reps early on then you have gone too heavy. Almost half of the volume in this workout happens in the first three rounds so get through those as quickly as possible and hang on!

Scaling

standard: 135/95 lb, vanilla burpees
rx: 225/155 lb, lateral burpees over the bar
sport: 2225/155 lb, lateral burpees over the bar
overachiever: 225/155 lb, lateral burpees over the bar

Workout of the day

Every 90 seconds for 12 rounds
7 box jumps
then
1 squat clean & jerk
rest 3 minutes
then
AMRAP in 5 Minutes
Clean & Jerks

Workout notes

It’s time to throw some weight around! Today’s workout has two parts. We’ll start with some lifting on an interval timer and follow that up with a short and fast sprint at the end. During the twelve rounds of ninety seconds you will start with seven box jumps before completing one squat clean and jerk. You can choose to build up to a heavy weight here or stay consistent with one weight across all twelve lifts. If needed, scale the box jumps by height or number so that you have plenty of time with the barbell. 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 5 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, 115/85 lb
rx: building, 135/95 lb
sport: building, 155/105 lb
overachiever: building, 185/135 lb

Workout of the day

tabata plank hold
tabata jumping alternating lunges
tabata v-ups
tabata alternating dumbbell snatches

Workout notes

We’ll use the tabata timer for today’s workout. The tabata interval is eight rounds of twenty seconds on and ten seconds off. In this workout we’ll perform all eight rounds of a single movement before moving on to the next movement. That means you’ll start with eight twenty second sets of a plank hold and then transition to jumping lunges for movement number two. There is no additional rest to transition between movements so be sure to move quickly. Scale the planks to a movement you can sustain for all twenty seconds and start scoring this workout when you get to the lunges. In the end your score will be the total number of lunges, v-ups and snatches you complete.

Scaling

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

Workout of the day

10 rounds of 60 seconds on 30 seconds off
20 double unders
5 strict press
max reps of front squats

Workout notes

Most of you will be familiar with the timing of today’s interval. If you’ve done this type of workout before you know that the rest period is short and doesn’t allow for too much recovery. Make sure to choose a number of double unders and a weight for the strict press that allows you to get the “buy in” work done fairly quickly. You will be racing against a one minute clock to get to the front squats as quickly as possible. 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 and are looking for a challenge consider giving the drag ropes a try! Choose your weight based on the strict press. The front squat may not end up being very heavy because of this but you’ll want to select a weight that allows you to complete the strict press unbroken throughout all 10 rounds. Your score for this workout will be your total front squats. Have fun and don’t forget to put your score in SugarWOD!

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Workout of the day

AMRAP in 20 minutes
40 weighted step-ups
60 sit-ups

Workout notes

Today’s workout is a long duration time priority couplet with high rep counts for each movement. Forty weighted step-ups is a hefty task so use a weight that keeps you moving slow and steady or ditch the weight and just perform these at bodyweight. If you are new to this style of training or you’re not accustomed to this volume consider cutting the number of reps for each set in half so you can keep moving without reaching failure. When the workout is finished your score will be your total number of completed rounds and any additional reps.

Scaling

standard: bodyweight step-ups, 1/2 reps per round
rx: 50/35 lb, abmat sit-ups
sport: 65/45 lb, abmat sit-ups
overachiever: 75/55 lb, strict weighted sit-ups 75/55 lb

Workout of the day

10 Rounds of 1 minute on 1 minute off
7 Deadlifts
Max reps push-ups

Workout notes

Today’s workout is a ten round interval workout with one minute of work and one minute of rest. Start each round with a set of seven deadlifts and then knock out as many push-ups as possible in your remaining time. Use a deadlift load light enough that you can complete all seven reps in 1-2 sets. In the end your score will be the total number of push-ups after all ten rounds.

Scaling

standard: 135/95 lb, knee push-ups
rx: 185/135 lb, strict push-ups
sport: 225/155 lb, strict push-ups with a vest
overachiever: 315/205 lb, strict push-ups with a vest