Month: January 2023

Skill
Every 1:20 for 10 rounds:

First 6 rounds:
Hang power snatch + power snatch + overhead squat

Last 4 rounds:
Squat snatch

Use the first drill sequence to warm up the movement and practice it at a decently challenging load. If you want to push the weight a little bit, do so in the last 4 rounds.

Workout of the Day
5 rounds:
1 minute of calories (row, bike, or ski)
20 seconds of rest
1 minute of weighted box step overs (single dumbbell)
20 seconds of rest

The rest here is just long enough to let you work for the whole minute and transition to the next movement; you won’t actually get a lot of recovery in during that time. Pick a weight and a pace that lets you move consistently throughout the whole workout.

standard: 35/20, 20/12
rx: 50/35, 24/20
sport: 45/30, 24/20, two dumbbells
metcon: 10×1:00 on, 0:20 off

Warm Up
Still closed due to power line repair on 2nd street 🙁 Check Instagram and email for updates!

Warm up:

Part one:
3 rounds:
30 plank should taps
20 lunges

Part two:
AMRAP in 5 minutes:
3 push ups
3 burpees
12 air squats

Part three:
3 rounds:
30 second arch hold
30 second twisted cross per side

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
5 push ups
10 jumping lunges
15 sit ups

Score this one Chief-style, adding up all your rounds and all your reps at the end of the workout. Remember to always start back on the push ups in each new 3 minute interval.

Stretching
2 minute seated straddle
2 minute lunge, each side
1 minute down dog
2 minute standing straddle
1 minute twisted cross per side

Warm Up
Gym access is still blocked by downed power lines, so we’ve got more at-home programming for you.

Warm up:

Part one:
AMRAP in 5 minutes:
10 lunges
5 inchworms
3 burpees

Part two:
3 rounds:
9 push ups
45 second down dog
45 second puppy dog

Part three:
AMRAP in 5 minutes:
20 lateral hops (hopping left and right over a line)
10 air squats

Workout of the Day
AMRAP in 16 minutes:
30 mountain climbers
20 air squats
Every 2 minutes, including at the start of the workout, hold in an L-sit for 30 seconds.

rx: hold an empty water bottle between your feet in the L sit
sport: hold a full water bottle between your feet in the L sit. And none of those dinky airplane water bottles.

Stretching
2 minute half saddle, leaning back, per side
2 minute frog
2 minute half saddle, leaning forward, per side
1 minute down dog
2 minute puppy dog

Warm Up
2nd street is still inaccessible, so we won’t be able to open for classes today (Monday, 1/9).

Here’s some homework!

Warm up:

Part one:
4 rounds:
30 second plank
20 mountain climbers
10 lunges

Part two:
3 rounds:
15 sit ups
10 push ups
5 burpees

Part three:
2 rounds:
1 minute supine plank
30 air squats

Workout of the Day
AMRAP in 20 minutes:
30 Russian twists with a light object
20 overhead lunges with a light object
10 burpees

Grab an appropriately hefty implement, and get after it! We hope to see ya’ll tomorrow (Tuesday). Check instagram and email for updates on the road closure.

Post object used to SugarWOD.

standard: textbook, large cantaloupe, mostly-full bottle of wine, or similar
rx: dictionary, watermelon, cheap ikea stool, or similar
sport: small child, sack of potatoes, that cracked paver that you’ll never use, or similar

Stretching
C’mon, you know you’ve got time for it…

2 minute pigeon, each side
1 minute standing straddle
2 minute lunge, each side
1 minute standing straddle
1 minute twisted cross, each side

Workout of the Day
AMRAP in 18 minutes:
100 drag rope single unders
30 med ball sit ups
30 kettlebell swings

Make sure that your kettlebell swing weight is light enough that the high volume you’ll likely be hitting won’t be an overload. Scale to a weight that never takes you more than three sets.

standard: 12/8 kg, 12/8 lb
rx: 24/16 kg, 20/14 lb
sport: 28/20, 20/14 b
metcon: 6×2:00 on, 1:00 off

Workout of the Day
AMRAP in 8 minutes
8 pull ups (kipping)
16 air squats

2 minute rest

AMRAP in 8 minutes:
8 push presses
16 deadlifts

We’ve got a pair of 8 minute AMRAPs separated by a 2 minute rest today, the first one bodyweight and the second one all barbell. Your pull ups should be done in about three sets at most, and your push presses in about two. Don’t worry about picking a weight that will challenge you on the deadlift.

Scaling pull ups to banded, jumping, or ring rows are all great ways to reduce the difficulty.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
Sprint Work:
8 rounds:
20 seconds of calories (row, bike, or ski)
1:00 rest

This is a chance to see what the upper limits of your power output are on one of the machines.

If you don’t want to push too hard on the machine, then fill in the majority of the rest interval with a plank hold, saving about ten seconds on either side for transitions

Workout of the Day
AMRAP in 15 minutes, with a partner:
30 synchro alternating dumbbell power snatches
20 burpee box jumps total, split however you want, one partner working at a time

Make sure that you and your partner have similarly challenging dumbbell weight so that neither of you is holding the other up too much on the snatches. If one partner is stronger on the burpee box jumps, definitely consider splitting the work up unevenly.

standard: 35/20 lb, 12 inch box for everyone
rx: 50/35 lb, 20 inch box for everyone
sport: 50/35, 24 inch box for everyone
metcon: 3x 4:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Power clean
Front Squat
Squat clean

Nice and simple strength/power work in this EMOM. Focus on your footwork and the path of your hips on the power clean; it should be fundamentally the same positioning as the front squat and squat clean, just not passing as low. Feel free to go heavy, as long as you can maintain solid technique across all three reps.

Workout of the Day
AMRAP in 12 minutes:
20 wall balls
5 hang power cleans

Lots of wall balls and some heavy hang power cleans today. Scale the wall balls to a weight that makes it possible to go unbroken on a couple of rounds. Scale the hang power clean to a weight that makes you want to break up every round (whether or not you do).

standard: 12/8, 95/65
rx: 20/14, 135/95
sport: 20/14, 155/105
metcon: 6×1:30 on, 0:30 off

Skill
AMRAP in 7 minutes:
4 strict pull ups
4 strict toes to bar
30 second supine plank

Today we’re taking a break to focus on bodyweight movements in the middle of an otherwise barbell-heavy week. If you find the supine plank a bit too easy for just 30 seconds each round, consider loading a 15-35 pound plate onto your midsection. Scale the pull ups to banded or ring rows, and drop the target height on the toes to bar if you need to make them easier.

Workout of the Day
5 rounds:
2 minutes of calories (row, bike, or ski)
1 minute of push ups
1 minute of rest

Scale your push ups so that you’re getting at least 15-20 per minute. Push hard on the machine; you’ll be struggling for breath on the push ups, but you should be well-recovered after the minute of rest.

standard: push ups
rx: push ups
sport: assault bike, handstand push ups
metcon: 5×3:00 on, 1:00 off

Skill
Every 45 second for 12 rounds:
Snatch deadlift
Snatch high pull
Power snatch

Use the snatch deadlift and snatch high pull to practice your transition past the knees and into a big drive with the hips, then follow through overhead on the third rep for a power snatch. Keep it light and faster today with the shorter interval.

Workout of the Day
AMRAP in 15 minutes:
30 double unders
20 sit ups
10 front rack lunges

Pick a weight that lets you hit the lunges unbroken for the first few rounds. Scale the jump rope volume and difficulty so that each round of jump rope takes you no more than about 45 seconds.

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