Month: August 2022

Skill
Every 1:20 for 8 rounds:
3 lateral burpees plus one squat snatch

We’ve been doing a lot of lateral burpees recently; use this as a chance to do 3 fast and perfect reps as a mental and physical reset between each snatch. Keep the weight and range of motion manageable enough that your technique doesn’t suffer.

Workout of the Day
4 rounds:
1 minute of sit ups
1 minute of box jumps
1 minute of overhead lunges

Your overhead lunge weight should be light enough that you’re doing steady and relatively fast lunges for the majority of the minute, likely in one unbroken set. If the overhead position is at all sketchy, switch to a front rack lunge.

standard: 20/12″, 35/15 lb
rx: 24/20″, 45/35 lb
sport: 24/20″, 65/45 lb
metcon: 5x 2:00 on, 1:00 off

Skill
4 rounds:
1 minute of calories (row, bike, or ski)
30 second rest
1 minute of strict pull ups
30 second rest

Focus on maintaining a consistent pace on your machine. On the rower and ski erg you should be looking at calories per hour, and on the bike you should be looking at Watts. A relatively consistent pace won’t stray more than about 10 percent from its target. For most people that means no more than about 100 cal/hour off-target on the rower or ski, and no more than about 30 Watts off-target on the bike.

Sport: Bar muscle ups. Scale with a band or a box so that you’re getting about 5 excellent reps per minute. Don’t sacrifice technique or target volume in favor of going unassisted.

Workout of the Day
AMRAP in 12 minutes:
200 m run
20 alternating dumbbell power snatches
200 m run
20 single arm dumbbell thrusters

Last running day for a while! Pick a weight that you can get through in two sets at most. Alternate reps on the snatches, and split the work evenly on the thrusters, switching whenever you’d like.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken dumbbell, FAST runs
metcon: 6x 1:40 on, 0:20 off

Skill
10 minutes of handstand practice!

Turn that frown upside-down! And then smile, because you’re upside-down! But clarify to your neighbors that you are, indeed, smiling; they may be confused on account of their inverted perspective. Though any neighbors that are also upside-down will be well-oriented to interpret your expression, and can be excluded from the clarifying conversation that you have with the folks still on their feet.

Talk to your coach if you need drill suggestions.

Workout of the Day
AMRAP in 10 minutes:
30 double unders
3 power cleans

Your power clean weight should be challenging enough that you have to take a couple of seconds to recover after each rep.

standard: 95/65, 6 power cleans
rx: 155/105
sport: 185/135
metcon: 4x 2:00 on, 0:30 off

Skill
EMOM for 10 minutes:
Power clean plus 5 front squats

This is the last in the volume progression on front squats that we’ve been working through for 3 weeks. If holding onto the same weight that you hit last week is reasonable, go for it. If this is your first time jumping into this progression, be very conservative about your weight selection. This is very, very high volume in a single EMOM, and we would love for you to retain normal leg function for the rest of the week.

Workout of the Day
AMRAP in 15 minutes:
400 m run
21 push presses
12 lateral burpees

Pick a barbell weight that lets you work through the push presses in about two sets for most of the workout.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5x 2:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
25 double unders
25 air squats
25 sit ups

Pick a jump rope volume and difficulty that takes about 30 seconds to complete each round.

standard: rx
rx: standard
sport: 25 drag rope double unders, 20 pistols, 15 toes to bar
metcon: 5×2:30 on, 1:30 off

Workout of the Day
AMRAP in 12 minutes:
12 deadlifts
9 hang power cleans
6 push jerks

This is the last in the progression that we’ve been working on for the past three weeks; the previous two Saturdays included a rest interval, but you have no such luxury today. Be wise about your pace and weight selection.

standard:95/65
rx: 135/95
sport: 155/105
metcon: 6×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
3 power snatches

Keep your weight light enough that you’re able to catch without a press-out across all 30 reps.

rx: singles
sport: touch and go

Workout of the Day
AMRAP in 15 minutes:
400 m run
30 Russian twists w/ plate
20 push ups

Modify your push ups so that you can always finish them in about 4-5 sets.

standard: 15/10, run/row/ski 400 or bike 1,000
rx: 25/15, run
sport: 35/25, run
metcon: 10×0:45 on, 0:45 off

Skill
Every 5 minutes for 3 rounds:
800 m run, row, or ski, or 2,000 m bike

Pick a distance that lets you rest for about a minute at the end of each effort. Post all 3 times to SugarWOD.

Workout of the Day
AMRAP in 12 minutes:
40 double unders
20 kettlebell swings
10 goblet lunges

Pick a kettlebell that lets you finish the swings in no more than two or three sets each round.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 4×2:00 on, 1:00 off

Skill
Every 45 seconds for 10 rounds:
One power clean and push jerk

We’re knocking out a quick lifting interval prior to the long workout today. Use this as a chance to get above your working weight for the AMRAP and get a sense of how heavy you want to be going. Feel free to split jerk if the push jerk is sketchy for you, but otherwise try working on the push jerk; it’s simpler and faster in a conditioning context.

Workout of the Day
AMRAP in 20 minutes:
200 m run
10 lateral burpees
5 clean and jerks

You should be completing your clean and jerks as either smooth singles or small sets. The rounds are short, but the workout is not, so pace yourself wisely.

standard: 75/55, run/row/ski 200 or bike 500
rx: 115/85, run
sport: 135/95, run
metcon: 8×1:30 on, 1:00 off

Skill
AMRAP in 8 minutes:
4 strict pull ups
30 second plank hold

Pick a pull up difficulty that will let you work through 4 reps in no more than 45 seconds or so throughout the whole skill work.

Sport: 1 rope climb instead of 4 pull ups

Workout of the Day
4 rounds:
2 minutes of calories (row, bike, or ski)
1 minute of wall balls
1 minute of rest

We’ve put a lot of work in on the machines recently. Use this experience to guide your pace selection so that you aren’t gassed by the time you get to the wall balls each round.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 4×3:00 on, 1:00 off