Month: August 2023

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
12 box jumps
9 push ups
6 power cleans

We’ve got a very slight twist on a classic today. Pick a push up difficulty that won’t break down to singles until the fourth or fifth round. Your cleans should be right on the edge between small sets and quick singles. We’ll be restarting on the box jumps in each of the 3 minute AMRAPs, then adding up all the rounds and all the reps at the end of the workout.

standard: 95/65, 20/12
rx: 135/95, 24/20
sport: handstand push ups, 155/105, 24/20
metcon: 5×3:00 on, 1:00 off

Skill
10 sets of 3 strict pull ups
Banded, unassisted or weighted

Choose a difficulty that makes each set of 3 challenging, but not sloppy. You should take about a minute between sets.

Workout of the Day
3 rounds for time:
20 deadlifts
30 medicine ball step ups
400 m run

18 minute time cap

Use a deadlift weight challenging enough that going unbroken through the whole workout would be a bad pacing decision. At the same time, it shouldn’t be so heavy that you ever have to do fewer that 5 reps in a set. The medicine ball step ups should be a steady cruise, followed by a fast run. Try not to slow down on the run so much that it serves as a recovery.

standard: 135/95, 12/8, 20/12
rx: 225/155, 20/14, 24/20
sport: 245/165, 30/20, 24/20
metcon: 3×4:00 on, 1:00 off

Skill
4 rounds:
In 1:30, complete 16/12 calories and then max burpees to a target in the remaining time.
Rest 1:30 between rounds

Modify the target calorie count so that you’re off your machine and onto your burpees with at least 30 seconds to spare each round. This is a great chance to push the pace on both movements! Use a target just outside of standing reach for the burpees.

Workout of the Day
AMRAP in 15 minutes:
10 pull ups (strict or kipping)
20 alternating dumbbell power cleans
20 dumbbell push jerks (10 on each side)

Use a dumbbell weight that lets you hit sets of about ten on average throughout the workout; much smaller than that and you’ve gone too heavy. Scale the pull ups so that they never take more than about a minute to finish. You should be able to keep moving at a steady clip throughout this workout, so check each component before you start to make sure that that’s possible.

standard: 35/20
rx: 50/35
sport: 50/35, 5 bar muscle ups instead of pull ups
metcon: 3×4:00 on, 1:00 off

Skill
Strict Press
3 at 75%
3 at 75%
3 at 80%
3 or more at 80%

If you hit a max set last week, use the calculated max for the percentages this week. Next week we’ll be building up to a chance to hit an actual one rep max!

Workout of the Day
For time:
400 m run
30 devil presses
200 double unders
30 devil presses
400 m run

16 minute time cap

Look at the clock when you get on your rope, and make sure that you aren’t spending more than about 4 minutes on the jump rope. More volume than that and you start putting a bit too much wear on your feet, calves, and achilles tendons, so it’s very important that you know your limits and pay attention to your body.

Break up the jump rope early so that you’re never doing more than about half of your max set at a time.

If you aren’t able to jump rope, substitute a 2,000 m bike.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 6:00 on, 1:00 off, 6:00 on

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

If you hit a max set last week, use the calculated max for the percentages this week. Next week we’ll be building up to a chance to hit an actual one rep max! As always, grab two spotters if you have any doubts about whether you’ll make the set.

Workout of the Day
4 rounds:
1 minute of power snatches
1 minute of overhead squats
1 minute of calories
1 minute of rest

The snatches and overhead squats are prescribed at a relatively light weight today, but with the intervals back-to-back like this you’ll have to really focus on pacing and technique to keep from blowing up all the working muscles groups. Break up the power snatches early and often; small sets with short rest will delay the onset of fatigue more than doing huge unbroken efforts.

Go fast on the machine.

standard: 65/45
rx: 75/55
sport: 95/65
metcon: 4×3:00 on, 1:00 off

Workout of the Day
AMRAP in 21 minutes:
3-6-9-12-15-18-21-24… etc
Push up
Kipping pull up

After each round of push ups and pull ups, complete 21 medicine ball sit ups.

We’ve had a very hard series of days on the shoulders; if your arms need a break, strongly consider tackling the metcon option instead of the workout! That metcon is always there to give people a chance to work on a lower-impact alternative that will still challenge and improve condiitoning. It’s always written to take the same amount of time as the class workout so that you can just grab a machine when the workout is about to start and stay in sync with the flow of the class.

When you’re selecting your push up and pull up difficulty, do your best to keep the two in proportion with each other, as well as not too terribly challenging. Scale both of the movements so that completing 3-4 reps per set is manageable far into the workout (if not throughout its entirety).

standard: 12/8 lb ball, ring rows
rx & sport: 20/14 lb ball
Metcon: 7×2:15 on, 0:45 off

Workout of the Day
3, 4, or 5 rounds for time:
22 deadlifts
22 crossovers
22 burpee box jumps

30 minute time cap

Happy Birthday, Madisyn! We’ve got a tough one for her Birthday workout, we hope ya’ll enjoy!

22 burpee box jumps is a very high per-round volume. Most folks would probably be fine tackling 4 rounds, but you should only take on 5 if you’re confident that 110 total reps won’t be an overload for you. The time cap will catch you if you need it, but 30 minutes is a long way to fall to your safety net.

Be sure that the deadlift weight you select is on the lighter side for what you do in a workout; leave some cushion between your chosen load and your heaviest workout weight so that you can hit the day’s volume without blowing up your back.

For the crossovers, let yourself be a little more bold when selecting the relative difficulty. The per-round volume is very low compared to the other two movements, so it will end up serving as more of a distraction than a proportional challenge.

standard: 3 rounds at 135/95 lb bar, 20/12″ box
rx: 4 rounds at 185/135 lb bar, 24/20″ box
sport: 5 rounds at 185/135 lb bar, 24/20″ box
metcon: 5×4:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
10 second L hang
15 second handstand hold
20 air squats

The L hang and handstand hold should both be challenging movements, while the air squat is just there for a bit of a reset between rounds. On your L hang, do your best to keep your knees above the height of your hips (thighs above horizontal). If you need to bend the knees and turn it into a tuck hang, do it. Your can kick up into a handstand or wall walk into it, your choice. If 15 seconds sounds to easy, check out the sport option below.

standard & rx: as written
sport: 10 handstand push ups instead of hold (strict or kipping), 14 pistols instead of air squats

Workout of the Day
AMRAP in 12 minutes:
8 dumbbell snatches (right arm)
8 overhead lunges (right arm)
8 dumbbell snatches (left arm)
8 overhead lunges (left arm)

This workout is a repeat from 3 weeks ago (Friday, July 14th). If you made it in that day, take a look at your score in SugarWOD and try to remember what the approach you took was. Modify that approach to avoid hitting the workout with too much or too little rest.

If you did not tackle this one on 14th, then just focus on picking the dumbbell up a little sooner than you otherwise would when you switch hands; take advantage of the new arm being relatively rested.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken rounds (8-8-8-8 without resting or setting the dumbbell on the floor)
metcon: 4×2:30 on, 0:30 off

Skill
Every 4 minutes for 4 rounds:
400 m run

Record the slowest of the 4 rounds to SugarWOD.

Use a count-up clock to make noting time easier; the rounds will begin at 0:00, 4:00, 8:00, and 12:00.

Focus on getting up to speed quickly on each run rather then getting a slow start off the line. Scale the distance if you think it will take you more than 2:30 to finish any given run. If you’ve got joint issues that prevent you from running, substitute a 500 m row or a 1,000 m bike.

Let’s get our last bit of work outdoors done before another hot weekend!

Workout of the Day
AMRAP in 10 minutes:
5-10-15-20-25-30…
Toes to bar
Jerk (push or split)

Scaling the jerk and toes to bar to be roughly equal in difficulty is key to this workout; both movements can be quite challenging, and we don’t want one to be dominant. Your barbell should be heavy enough that doing more than 5-8 reps in a set while fatigued is quite tough. Scale the range of motion on the toes to bar to hit a similar difficulty, or substitute them for V-ups.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5:00 on, 1:00 off, 4:00 on

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

Prime your full extension using the hang snatch high pull, and then follow through to the overhead position on the second rep of the complex. Bonus points if you freeze in the catch! We’ll be backing off of the frequency of Olympic lifting in skill work after the Oly meet last Saturday, so you can expect to see it once per week. We’ll still be hitting the movements just as regularly in the workouts.

Workout of the Day
AMRAP in 12 minutes:
Power cleans

At the start of the workout, complete 62 wall balls before your power cleans.
At the 6 minute mark, complete 62/46 calories (row, bike, or ski) before resuming power cleans.

Happy Birthday, Brad! These movements are a few of his favorites, we hope you enjoy!

Use a heavy power clean weight; if you’re ever tempted to do some touch-and-go sets, you’ve probably gone too light. Scale the wall balls and calories to a volume and difficulty that takes you no more than 5 minutes to complete. Folks that are very strong on those movements can expect to finish them in under 3 minutes. Record the total number of power cleans that you accumulate.

standard: 95/65, 12/8
rx: 155/105, 20/14
sport: 185/135, 20/14
metcon: 6×1:30 on, 0:30 off