Month: February 2023

Skill
EMOM for 6 minutes:
Hang power snatch plus slow pull power snatch

EMOM for 6 minutes:
Slow pull power snatch plus power snatch

The first drill sequence will let you practice excellent positioning above the knee with the hang snatch, and then maintain that positioning through full range of motion with the slow pull power snatch.

The second drill sequence will let you practice that positioning at a manageable speed on the first rep, then give you a chance to hit the movement at full speed while keeping that positioning.

Choose weights that keep your technique crisp and consistent.

Workout of the Day
AMRAP in 20 minutes, with a partner:
15/12 calories
15 wall balls

One partner completes their calories and wall balls while the second partner rests. Switch after the wall balls. Record total rounds completed (10 total rounds = 5 per person).

Push the pace on the machine, and then try to hang on during the wall balls. You and your partner should ideally share a machine.

standard: 12/8 lb
rx & sport: 20/14 lb
metcon: 8×2:00 on, 0:30 off

Skill
AMRAP in 10 minutes:
20 air squats
40 double unders
10 burpees
40 double unders
Rest 1 minute after the second round of double unders before your start back on the air squats

Don’t go all out on your pace here. We’re working on double unders while fatigued from some basic conditioning movements. The goal is consistency on the rope.
Modify the double under volume to something that takes no more than 30 seconds per set.

Post your smallest unbroken set of double unders to SugarWOD for this one.

Workout of the Day
3 rounds for time:
21 pull ups (strict or kipping)
15 clean and jerks

15 minute time cap

Select a weight that has you moving at steady singles through the whole workout. Scale your pull ups so that you’re finishing them in under 2 minutes fresh. Save any big pull up sets or touch-and-go clean and jerks for the last round; pacing the first two rounds conservatively will give you the energy you need to finish strong.

standard: 95/65, jumping pull ups (bar just outside standing reach)
rx: 135/95
sport: 135/95, chest to bar pull ups
metcon: 4×2:30 on, 0:30 off

Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Almost there! Just one more week of squats after this.

Ask for spotters if you’re going hard, and be sure to get some warm up sets in between the empty bar and your first work set at 70%.

Also, take your time on the sets. We’ve seen some people really rushing through their reps. You can take a couple of breaths at the top of each rep before you go down for the next one.

Workout of the Day
5 rounds:
40 seconds of box jump overs
20 seconds of rest
40 seconds of ring dips
20 seconds of rest
40 seconds of calories
20 seconds of rest

The rest will be enough to transition from one station to the next, but not enough to fully recover. Make it your goal to start working right at the beginning of each interval, and to get a few reps in the last couple seconds of each interval, even if you have to rest or slow down in the middle.
In particular, don’t stop rowing or biking early.

standard: push ups, 20/12″
rx: 24/20″
sport: ring dips on the high rings (muscle up to start each set)
metcon: 15×0:40 on, 0:20 off

Workout of the Day
Every 7 minutes for 3 rounds:
30 goblet squats
50 sit ups
30 kettlebell swings

Rest in the remainder of the 7 minutes.
Post your slowest of the three times to the board and SugarWOD.

Use a kettlebell that lets you finish the 30 swings in no more than 4 sets. Your core will be pretty tired by the time the swings roll around, so pay extra attention to keeping good positioning.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 3×5:00 on, 2:00 off

Workout of the Day
Rx and Sport:
AMRAP in 15 minutes:
5-10-15-20-25-30….
Burpee pull ups
10 shuttle runs after each round*

After 15 minutes, you immediately go into 5 minutes to find a max weight thruster from the floor.

Standard:
AMRAP in 15 minutes:
5-10-15-20-25-30….
Burpees to a target
10 shuttle runs after each round*

After 15 minutes, you immediately go into 5 minutes to find a max weight thruster from the floor.

*25 feet out and 25 feet back, for a total of 50 feet per shuttle run

Time for the second Open workout of 2023!

Pacing the first portion of this workout will be very straightforward: 15 minutes of burpees and running is not a sprint, and the best approach will be the one that has the most consistent speed rep-to-rep throughout the workout. You need to know yourself and know what sort of tempo you can hang on to, but as long as you’ve got that information there isn’t a lot you can do to mess it up.

The big catch in this workout is the max weight thruster that comes after the AMRAP. Your body will be pretty evenly roasted by the time you get to the lift, so consider hitting a lighter lift to get used to the movement before you load it up. Be very aware of your stability and positioning, and don’t push into loads that compromise your form.

Post total reps to this workout in SugarWOD, and thruster load to the workout beneath it.

Workout of the Day
23.2 part 2

Post your thruster weight from the second part of the workout here.

Skill
EMOM for 10 minutes:
1 thruster, with the barbell starting on the floor

If you’re tackling the Open tomorrow, you’ll get a chance to work up to a max thruster after the first part of the workout. Use today to test the movement and get a sense for what you might be targeting. You can do a squat clean thruster, or clean the barbell up the the shoulders, stand tall, and then do a thruster; both techniques are acceptable.

If you aren’t doing the Open tomorrow, feel free to go heavier on the lift today.

Either way, focus on keeping your core tight and your arms moving symmetrically as you follow through out of the squat and overhead.

Workout of the Day
AMRAP in 7 minutes:
15 hang power cleans
30 double unders

3 minute rest

AMRAP in 7 minutes:
15/12 calories (row, bike, or ski)
30 double unders

You should be able to hit sets of 5 on your hang power cleans the whole way through the workout. Pick a jump rope volume and difficulty that never takes more than 30 seconds to complete. Both 7 minute AMRAPs should be sustained and consistent efforts; don’t pick a heavy enough weight or hard enough jump rope movement that you consistently have to stop and rest for more than a few seconds in order to do another set.

Add up your rounds and reps, chief-style.

standard: 75/55, 50 single unders
rx: 95/65
sport: 115/85, drag rope, assault bike
metcon: 7:00 on, 3:00 off, 7:00 on

Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

We’re working through two more weeks of this pull up progression; that will take us through the end of both the Open and our back squat progression. After that we’ll be reincorporating formats similar to the sprint work that we saw prior to the Open (like the power snatch/ burpee from 1/26).

Up an additional 2.5 to 10 pounds from last week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
AMRAP in 12 minutes
8 push ups
12 box jumps
16 KB hang snatches (8 reps on one side, then 8 reps on the other)

Focus on your transitions today.

Feel free to break up the movements or slow down if needed, but make it your goal to move from your last rep on one movement immediately into your first rep on the next movement.
If you need to rest, do so within the movements.
Resting in the middle of your box jumps or push ups is simple enough. If you want to rest on the KB snatches, plan on doing it between the transition from one hand to the other.

standard: 16/12 kg, 20/12″
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon:

Skill
4 rounds:
30 seconds of double under work
15 seconds of rest

45 seconds of rest

4 rounds:
30 seconds of double under work
15 seconds of rest

We’re continuing our double under practice with larger work sets and more rest between them. Check out the guidelines below for a refresher on how to approach this skill.

When you’re practicing, more than half of your sets should end in success. Success means that you stopped the set deliberately instead of being tripped by the rope or whipping yourself. If fewer than half of your sets end in success, then you’ve chosen too difficult of a drill and need to pick an easier one. If all of your sets end in success, then the drill is too easy and you’re ready to move on to a more challenging drill. Below is a list of jump rope drills in order of least to most difficult.

Singles
Singles, increasing speed across each 20 second interval
5 slow singles, 5 fast singles
5 singles, 1 double
4 singles, 1 double (etc…all the way to 1 and 1)
5 singles, 2 doubles (then 4/2, 3/2, etc… all the way to 1/2)
5 singles, 3 doubles (then 4/3, 3/3, etc…)
Generally continuing that pattern of increasing the double count and decreasing the single count until you’re working on unbroken double unders. The same pattern can be applied to double and triple under for more advanced practice, but don’t worry about triple unders until 100 consecutive doubles is pretty consistent.

Progress on this skill will be measured in weeks and months, not minutes. Be patient, and follow the “more than half” guidelines above for successful skill practice. There are other jump rope drills out there; feel free to practice whatever you and your coach decide works best.

Workout of the Day
3 rounds for time:
8 squat clean and jerks
400 m run

15 minute time cap

We’re looking for fast and heavy today. Pick a weight that has you doing singles and working hard to keep them quick before your 400 m run. Use the run as a bit of a recovery after the first two rounds if you need to, then try to push the pace on the last one.

standard: 12 reps per round, 95/65
rx: 155/105
sport: 185/135
metcon: 6×1:20 on, 0:40 off

Skill
Back Squat
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re working through one more three week progression of our 5-3-1 back squat. If you established a new max last cycle then work off that. If you didn’t, consider still adding 5-10 pounds to your max for the purpose of calculating this cycle’s loads.

As always, use spotters if you aren’t sure that you’ll make your set. Your coach will cover spotting technique if needed.

Workout of the Day
AMRAP in 15 minutes:
10 dumbbell push press (single arm)
10 dumbbell overhead lunges (single arm)
15 sit ups

Stick with one arm for all ten reps of the first round on both the push presses and the overhead lunges, then switch arms in the following round. Your weight should be light enough to allow you to hit ten push presses in one or two sets, set the dumbbell down and rest for a moment, and then hit ten overhead lunges unbroken.

If your shoulder mobility doesn’t allow a solid overhead lunge, scale to a goblet lunge.

standard: 35/20
rx: 50/35
sport: double dumbbell on both movements. 2x 45/25 lb
metcon: 10×0:45 on, 0:45 off

Workout of the Day
Only one class today at 10 am, with open gym from 11 – 1 pm.
We’ll get our back squats done tomorrow.

AMRAP in 24 minutes with a partner:
8 pull ups
16 burpees
One partner working through at least one full round while the other rests
Every 6 minutes, including at the start of the workout, run 500 m

Both of you will take off on the run at the same time every 6 minutes. Once you both make it back from the run, one of you can start working on the AMRAP. Switch with your partner after you’ve finished one or more full rounds. You can split the work unevenly if you’d like. If you get sent on a run in the middle of a round, pick up where you left off before switching with your partner.

standard: jumping pull ups to a bar ~4 inches below standing reach
rx: kipping or strict pull ups
sport: chest to bar pull ups
metcon: 8×2:15 on, 0:45 off