Month: September 2023

Skill
EMOM for 8 minutes
15 double unders
3 touch and go power snatches

Choose a jump rope volume that you can hit in one easy and unbroken set; it’s there as a pallette cleanser more than a genuine challenge. Be conservative on the snatch weight so that you can maintain solid form and a good touch-and-go cadence without taking too much rest at the top. The goal is consistency rather than max weight today.

Workout of the Day
AMRAP in 10 minutes:
8 burpees to a target
6 pull ups (strict or kipping)

Ideally you’ll be using your pull up bar for a burpee target. Select a bar that is just outside your standing two-handed reach (by 1 or 2 inches). If you’re doing banded pull ups, flip the band up over the bar before you start your burpees so that it doesn’t hit you in the face on each rep. Scale the pull ups so that they take no more than 30 seconds or so.

standard & rx: as written
sport: chest to bar
metcon: 5×1:40 on, 0:20 off

Skill
Strict, banded, or weighted pull up
10 sets of 3 reps
Rest about a minute between sets

Try to select a difficulty that lets you consistently hit sets of 3. It’s ok if it gets quite challenging in the last few sets, but you shouldn’t be struggling to maintain form or set size until you get close to the end of your 30 reps.

Workout of the Day
7 rounds:
45 seconds of calories (row, bike, or ski)
15 seconds of rest
45 seconds of wall balls
15 seconds of rest

Pace this workout like a 14 minute AMRAP. The 15 second rest interval in this format is just enough time to switch stations, not enough to actually recover. Try to fill the whole 45 seconds with steady work, taking short breaks if needed on the wall balls. Steady is the key to this one.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 14×0:45 on, 0:15 off

Skill
Strict press
3 sets of 10 reps at 60-70%

Last day in the strength cycle! Focus on a tight core, neutral spine, and symmetric arm movement as you start to fatigue through these high volume press sets. A small jump in weight will make a big difference across so many reps, so be conservative with any additions between sets.

Workout of the Day
4 rounds for time:
30 alternating dumbbell power cleans
400 m run

16 minute time cap

The alternating dumbbell power clean is a much easier movement than the power snatch, so try to hang onto the weight for larger (or even unbroken) sets. The time cap might get pretty tight if running is a tough movement for you, so either focus on taking a quick and confident pace on both movements, or scale back the run volume a bit.

standard: 35/20
rx: 50/35
sport: 50/35, fast, unbroken, and with zero transition time
metcon: 5:00 on, 2:00 off, 5:00 on

Skill
Back squat
3 sets of 10 reps at 60-70%

We’re working through our last week in the back squat/strict press cycle. Today you’ve got an opportunity to hit some high volume squats. Be sure to ask for spotters if you aren’t totally confident that the set will go smoothly. We have a decent amount of squatting in the workout today and then again on Wednesday, so consider staying closer to 60% than 70%.

Workout of the Day
5 rounds, 2 minutes on, 1 minute off:
7 hang power cleans
5 thrusters
30 double unders

Pick a barbell weight that has you doing your hang power cleans unbroken and your thrusters unbroken, but forces you to take a break between the two at some point during the workout. You should be able to finish on your jump rope in about 30-45 seconds, so scale the volume and difficulty accordingly.

Record rounds and reps for each of the 5 intervals, and then add everything up at the end. Always start back on the hang power cleans when you get to a new 2 minute interval.

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

Workout of the Day
7 rounds:
1 minute of kettlebell swings
1 minute of push ups
1 minute of calories (row, bike, or ski)
1 minute of rest

Use a heavier kettlebell than you normally would. Feel free to break up the reps more than usual so that you’re able to maintain solid positioning the whole way through. 7 rounds is a lot of volume, so focus on taking an almost relaxed pace through at least the first half of the workout. If after 4 or 5 rounds you feel like you’ve got plenty of gas in the tank, start to pick up the cadence just a little bit.

standard: 20/12
rx: 32/24
sport: 32/24, handstand push ups
metcon: 7×3:00 on, 1:00 off

Workout of the Day
Every 8 minutes for 4 rounds:
20/15 calories (row, bike, or ski)
400 m run
8 squat cleans

Rest in the remainder of each 8 minute interval. Record the slowest and the fastest of your 4 times to SugarWOD and the whiteboard. You should try to scale the volume of each movement to hit the following targets:
Calories: no more than 1 minute
Run: no more than 2 minutes
Squat cleans: no more than 1 minute
Scaling so that you can finish under those splits will give you at least 4 minutes of rest. Use a weight on the squat cleans at which you would normally not do touch-and-go reps. In the context of this workout, however, you may want to consider that approach; the extra speed may be worth the effort.
We’ll be on a regular count-up clock so that it’s easy to read your times from where you started. In larger classes, the second group will start 2 minutes after the first group.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×6:00 on, 2:00 off

Workout of the Day
AMRAP in 16 minutes:
20 alternating dumbbell power snatches
16 single arm overhead lunges
12 pull ups (kipping or strict)

Pick a dumbbell weight that you’re comfortable snatching for medium to high volume. Divide the lunges roughly evenly between hands, though you can stick with one arm for a full round before switching in the next round if you’d like. If the overhead lunges are too tough for your shoulder flexibility, drop it down to a front rack or goblet position. Scale the pull ups to banded or ring rows so that you’re able to consistently do them in 3 or 4 quick sets at most.

standard: 35/20
rx: 50/35
sport: 50/35, 6 ring muscle ups instead of 12 pull ups
metcon: 8×1:15 on, 0:45 off

Stretching
We’ll be stretching after the workout today instead of doing skill work before. Your coach will lead you through 15 minutes of stretches, either following the sequence below or using their own.

2 minute lunge stretch per side
1 minute half saddle, leaning back, per side
2 minute pigeon stretch per side
1 minute down dog
1 minute twisted cross per side
2 minute puppy dog

Skill
EMOM for 4 minutes:
Squat clean and split jerk
Then,
8 minutes of clean and jerk work

Just like yesterday, you’ll be starting off on an EMOM clock to to ease into the heavier lifts. Once you’ve finished the first 4 minutes on-interval, feel free to start lifting whenever you’d like in the last 8 minutes. This is a good chance to work up to a max effort if you’d like to test the lift!

Workout of the Day
For time:
25 toes to bar
50 box jump overs
1,000 m run
50 box jump overs
25 toes to bar

20 minute time cap

We’re tackling some large sets of each movemet today, so be sure you’re scaling things to a manageable degree. The toes to bar shouldn’t take more than two or three minutes to work through each round (preferably 2 when you’re fresh). Scale by reducing the range of motion or switching to V-ups. You can swap the box jump overs out for step ups if the impact is no good for you, or just reduce the volume per round. The 1,000 meter run is left out of the garage doors, left on 2nd street, all the way to Cantrill, and back the way you came (previously called the 800 meter run). Drop the distance down to 500 if running is a weakness of yours.

standard: 20/12″
rx&sport: 24/20″
metcon: 3×4:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Power snatch plus squat snatch
Then,
8 minutes to work up to a heavy squat snatch or power snatch

Continuing the theme of going heavy, you’ve got a good opportunity to push the weight on your power snatch or squat snatch today. Use the first 4 minutes to warm up and drill positioning, and then the last 8 are yours to work up to a heavy single if you’d like. Keep in mind that after the max squat and max press yesterday and the day before, you may be a little slower and more tired than if we hadn’t lifted so heavy so recently. Let that limit your numbers a little bit, and understand that your lift may not be a true one rep max today.

If you’re a little newer and want to keep it light, feel free to do so!

Workout of the Day
AMRAP in 10 minutes:
5-10-15-20-25-30… etc
Lateral burpee
10 deadlifts after each set of burpees

Pick a challenging weight on the deadlift; the burpee count is going to stack up pretty quickly, so if you aren’t slowing yourself down on the lift a little bit you’ll soon find that you aren’t doing much other than lateral burpees. 10 minutes is relatively short, so if you’re feeling strong today try to push the pace and minimize transitions.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 5×1:30 on, 0:30 off

Skill
Strict Press
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

Use the last rep to hit a heavy single or a max lift. Do your best to keep it strict, and avoid any leaning back or asymmetric pressing.

Workout of the Day
4 rounds:
90 seconds of sandbag cleans
90 seconds of ring dips
90 seconds of rest
At the start of each interval, including the rest, complete 15 crossovers

Pick a jump rope volume and difficulty that will take you no more than about 30 seconds to complete each round. Scale the ring dips by adding a band or using your feet on the ground to assist you so that you can hit sets of 3-5. Add up all your sandbag cleans and all your ring dips at the end of the workout.

standard: 70/45
rx: 100/70
sport: 150/100, ring dips at the top of a ring muscle up
metcon: 4×3:00 on, 1:30 off