Month: October 2022

Skill
Front Squat, 5 sets of 4

We’re adding one rep to each set over last week’s squats. Maintain the same load progression as last week if it’s reasonable to do so.

Workout of the Day
4 rounds:
1:30 of devil presses
0:30 rest
1:30 of calories on the bike, row, or ski
0:30 rest

Be sure to pace this one; the rest interval will likely feel much shorter than 30 seconds. Record the sum of all your reps and calories to the whiteboard and SugarWOD.

standard: 35/20
rx: 50/35
sport: 45/30, double dumbbell devil press
metcon: 8x 1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
20 double unders plus 2 clean and jerks

This will be a quick interval; try to find a weight that you can carry across the whole 10 minutes, and stick with that throughout the interval. You won’t have much time to change weights, so only do so if it’s definitely too heavy or too light. Your jump rope set should be scaled to take no more than about 15 seconds.

Workout of the Day
AMRAP in 12 minutes:
200 m run
12 push ups

Scale your push ups to a difficulty that lets you hit at least the first round unbroken.

standard: as written
rx: as written
sport: handstand push ups (kipping)
metcon: 4x 2:20 on, 0:40 off

Skill
6 rounds:
30 second supine plank
30 seconds of Russian twists
30 seconds of rest

Use a 10, 15, or 25 pound plate for your Russian twists. If you want to make the supine plank harder, set the plate on your midline just below your belly button for the duration of the plank.

Workout of the Day
For time, with a 12 minute time cap:
27-21-15
Box jump
Thruster

Your thruster weight should be light enough that you’re able to hit sets of 5-10 reps throughout the whole workout without a long break.

standard: 65/45 lb, 20/12″
rx: 95/65 lb, 24/20″
sport: 95/65 lb, 24/20″, unbroken thrusters
metcon: 6x 1:30 on, 0:30 off

Workout of the Day
5 rounds:
1 minute of pull ups
20 seconds of rest
1 minute of med ball sit ups
20 seconds of rest
1 minute of clean and jerks
20 seconds of rest

Both kipping and strict pull ups are fine for today’s workout. For your clean and jerks, choose a weight that has you working in small sets or quick singles.

standard: 75/55, 12/8 lb ball
rx: 115/85 lb bar, 20/14 lb ball
sport: power snatch instead of clean and jerk, 20/14 lb ball
metcon: 15×1:00 on, 0:20 off

Workout of the Day
For time, with a 30 minute time cap:
200 m run
400 m run
800 m run
400 m run
200 m run
20 burpees after each run (100 burpees total)

For the 800 m run, turn left out of the garage down the driveway, and take a left on second street. Head east along the sidewalk until you hit Cantrill, then turn around. This is actually a bit longer than 800 m, but the stop sign gets lonely if we don’t send runners every week or two.

standard: run, row, ski (same distance) or bike (500-1,000-2,000-1,000-500)
rx and sport: run
metcon: 15×1:20 on, 0:40 off

Skill
EMOM for 10 minutes:
Power snatch plus overhead squat plus squat snatch

Focus on full extension on the power snatch and a balanced overhead squat, then connect both of those pieces with the squat snatch

Workout of the Day
AMRAP in 15 minutes:
200 m run
12 front rack lunges
12 push presses

Use a weight that lets you finish each movement in no more that two sets.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off

Skill
5 rounds:
20 second ring support hold
10 second rest
20 second hollow hold
10 second rest
20 second arch hold
10 second rest

Keep your feet on the ground during your ring support hold to scale it if you need to take a little bit of weight off your arms.

sport: ring dips instead of support hold

Workout of the Day
3 rounds:
2 minutes of wall balls
2 minutes of box jumps
2 minutes of calories (row, bike, or ski)

Happy Birthday, Zuzia, and happy belated birthday, Darius! Zuzia and Darius have close birthdays and similar appreciations for wall balls and hard machine work. Got a birthday coming up? Get in touch with Alex to let him know what you’d like to do!

standard: 12/8 lb, 20/12″
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″, get 150 or more wall balls
metcon: 3×4:00 on, 2:00 off

Skill
Front Squat 5 sets of 3

Use your 5 sets to work your way up to a heavy triple. It doesn’t have to be an outright max, but you should have a decent sense of where your front squats are by the end of the skill work.

Workout of the Day
AMRAP in 12 minutes:
30 sit ups
30 alternating dumbbell power snatches

Your dumbbell weight should allow you to finish the power snatches in 2 or 3 sets each round.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken power snatches
metcon: 10x 1:00 on, 0:30 off

Skill
10 minutes of handstand practice

Just starting off? Try some wall walks or box shoulder stands!

Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding!

Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels!

Ex-gymnast? Set up 4 cones in a line with about 6 feet between each, and see how many laps of a slalom you can complete in one effort!

Workout of the Day
4 rounds, 4 minutes on, 1 minute off:
400 m run at the start of the interval, then AMRAP in the remainder of:
20 kettlebell swings
40 double unders

Pick a swing weight that lets you finish your 20 reps in one or two sets. Add up your rounds and reps for each of the 4 intervals at the end of the workout (Chief-style).

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

Skill
EMOM for 10 minutes:
Hang clean high pull plus hang power clean

Practice hitting full and efficient extension in your high pull, and then carry that technique into the second rep, following through for the hang power clean. Remember to deadlift the bar up to the hang and come to a stop before beginning the set. Use this as a chance to get a sense for how heavy you might want to go in the workout.

Workout of the Day
AMRAP in 12 minutes:
9 lateral burpees
6 deadlifts
3 hang power cleans

Choose a weight based off of your hang power cleans; you should be able to do all 3 reps unbroken for most or all of the workout.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5x 2:30 on, 0:30 off