Month: October 2022

Workout of the Day
In teams of 3:
AMRAP in 20 minutes:
Station 1: 500 m run
Station 2: Max reps wall balls
Station 3: Rest

One partner will start on each station. When the runner returns, they move on to wall balls, the partner on wall balls rests, and the partner resting takes off on the 500 m run. Your score is the total number of wall balls that your team accumulates throughout the 20 minutes.

standard: run/row/ski 500 or bike 1250 m, 12/8 lb ball
rx: run, 20/14 lb ball
sport: run, 30/20 lb ball
metcon: 8×1:30 on, 1:00 off

Skill
5 rounds:
15 second hollow hold
15 second arch hold
15 second hollow hold
15 second L sit
1 minute rest

Set yourself up for a quick rolling transition from hollow to arch and back again. This will probably be pretty hard.

Workout of the Day
5 rounds:
1 minute of calories (row, bike, or ski)
1 minute of pull ups (strict or kipping)
1 minute of push presses
1 minute of rest

You should be able to hit two or three sets of 5-10 push presses each minute; scale accordingly. Keep an eye on your hands if you’re doing kipping pull ups or bar muscle ups, and try not to tear.

standard: 65/45
rx: 95/65
sport: 115/85, bar muscle ups
metcon: 5×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang snatch high-pull + slow pull snatch high-pull + slow pull power snatch

We’ve got a complex drill sequence today, so keep it light. The focus is on developing speed and positioning from above the knee instead of rushing off the floor. Get a feel for the proper pulling position on the first rep, hit that same position from the floor on the second rep, and then follow through to your finish on the third.

Workout of the Day
AMRAP in 15 minutes:
200 m run
15 lateral burpees
10 overhead lunges

The weight on the lunges today is on the heavier side; pick something challenging that you can still get done in two sets with solid form each round.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5x 2:00 on, 1:00 off

Skill
Front Squat 5 sets of 5

This is the last of the 3 week volume progression on front squats. If you can reasonably hit the same weights as last week, do so.

Workout of the Day
AMRAP in 10 minutes:
10-20-30-40-50… alternating dumbbell power snatches
50 double unders after each round

Use a dumbbell that lets you hit sets of at least ten throughout the workout. Your jump rope should take no more than about a minute each round.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 4×2:00 on, 0:30 off

Skill
EMOM for 8 minutes:
3 deadlifts plus one set of push ups

Try to find a challenging but solid weight to hold across the whole interval rather than adding weight minute-to-minute. Shoot for consistency on the push ups. Save gas in the tank for the workout.

Workout of the Day
AMRAP in 16 minutes:
16 med balls sit ups
16 med ball step ups
16 box jumps

You can probably go a little heavier with the medicine ball today; try pushing the weight up another 2-4 pounds over what you normally scale to.

standard: 12/8 lb ball, 20/12″ box
rx: 20/14 lb ball, 24/20″ box
sport:
12 toes to bar
16 double dumbbell step ups (45/30 lb, 24/20 inches)
20 box jumps
metcon: 8x 1:30 on, 0:30 off

Skill
Every 45 seconds for 10 rounds:
One set of kipping pull ups, banded kipping pull ups, kipping swings, or ring rows

If you don’t yet have the strength to get a solid set of 5-10 kipping swings each round, drop down to ring rows to work on your shoulder strength. Drills can be switched up between rounds.

sport: bar muscle ups

Workout of the Day
Every 4 minutes for 4 rounds:
16/12 calories (row, bike, or ski)
8 clean and jerks

Track each of your 4 times for this workout, and record the slowest to the whiteboard and SugarWOD. Pick a volume on the machine that you can finish in about a minute or less. Your clean and jerks should take a similar amount of time, though a little longer is ok. The whole sequence should take no more than 3 minutes; any time left over is yours for rest.
If you need to share machines, stagger the start of your partner by 2 minutes.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×2:00 on, 2:00 off

Workout of the Day
AMRAP in 25 minutes:
800 m run
40 kettlebell swings
20 burpees

Your kettlebell weight should let you maintain sets of ten throughout the whole workout.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 5x 3:00 on, 2:00 off

Workout of the Day
AMRAP in 20 minutes:
1 minute plank hold
200 m farmer carry (kettlebell and dumbbell)
30 wall balls

Your plank hold does not have to be unbroken, but you do have to accumulate a total of 60 seconds in the plank before continuing on to the farmer carry each round. Whatever kettlebell and dumbbell you choose, be sure that they are no more than 5-10 pounds apart in weight.

standard: 20/12 kb, 45/25 db, 12/8 wb
rx: 24/16 kb, 50/35 db, 20/14 wb
sport: 100/70 lb sandbag carry, 20/14 wb
metcon: 4×4:00 on, 1:00 off

Skill
15 minutes to work up to a heavy single power clean plus split jerk

If you’re newer to the lift, get more frequent reps in at lower weights to practice the technique. If you’re experienced and want to push for a heavy lift or a max, be sure to get longer rest in. Don’t sacrifice your positioning in favor of a few extra pounds.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
30 double unders
20 sit ups
10 goblet squats w/kettlebell

Pick a jump rope volume and difficulty that lets you finish in no more than about 45 seconds each round. Push the weight a little heavier than you normally would for the goblet squats; the per-round volume is low enough that it’ll be over quickly.
Record rounds and reps individually, and then add them up at the end of the workout, Chief-style.

standard: 24/16
rx: 32/24
sport: drag rope doubles, dumbbell front squats (2×50/2×35 lb)
metcon: 4×3:00 on, 1:00 off

Skill
Every 45 seconds for 10 rounds:
One set of toes to bar, hanging knee raises, or kipping swings

Pick the most challenging skill from the list above that you can consistently get a small set on each round. Be sure that you’re starting each set in a neutral position underneath the pull up bar, rather than with a large front-to-back swing. If getting on the bar doesn’t work for you, knock out a set of V-ups each round.

Workout of the Day
AMRAP in 15 minutes:
400 m run
21 hang power cleans
12 strict presses

The limiting factor on this workout will definitely be the strict presses; be sure to select a weight that lets you finish them in no more than 3 sets each round. Your hang power cleans will feel significantly easier, but the higher per-round volume may have you finishing them in 2-3 sets as well.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: