Month: September 2023

Skill
Back Squat
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

Last chance to hit a max in this cycle! Grab two spotters if you’re going heavy.

Workout of the Day
For time:
21-15-9
Goblet squat
Push press (one dumbbell)
Thruster (one dumbbell)
Run 400 meters after the round of 21, the round of 15, and the round of 9

15 minute time cap

Complete 21 goblet squats, 21 push presses, and 21 thrusters before taking off on your first run. Do the same for the rounds of 15 and 9, switching arms on the dumbbell whenever you want so that you get about the same amount of work done on both sides.
Do your best to push the pace on the run!

standard: 35/20
rx: 50/35
sport: 2 dumbbells, 40/25 lb, double dumbbell front squat instead of goblet squat
metcon: 4×2:20 on, 0:40 off

Workout of the Day
AMRAP in 12 minutes:
12 hang power cleans
8 lateral burpees
4 strict toes to bar

Rest 4 minutes

AMRAP in 8 minutes:
12 hang power cleans
8 lateral burpees

Rest 4 minutes

AMRAP in 4 minutes:
Lateral burpees

Use a light weight on the hang power cleans; you should be able to get through all 12 reps unbroken when you’re fresh (even if you choose to break it up in the workout). Try to increase your pace just a little bit in each successive interval. Record your rounds and reps for all 3 portions separately. For the 4 minutes of just burpees, enter your burpee number into SugarWOD as the rounds, with zero extra reps.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 12:00/8:00/4:00 on, 4:00 off between each

Workout of the Day
For time:
1 mile run
60 push ups
30 front squats
400 m run
30 push ups
15 front squats

30 minute time cap

This will be a long and tough workout, but try to stay focused on the quality of your positioning and on full range of motion despite how tired you’ll be getting. Stay consistent with your technique and the time will go by faster and easier than if you’re frantically focused on getting reps in quickly. Use a front squat weight tough enough that sets of 10 or more are nearly impossible, but that sets of 5 throughout are manageable.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×4:00 on, 1:00 off

Skill
3 rounds:
2 minutes to run 200 meters
2 minutes to complete 25/20 calories

Rest in the remainder of each interval.

Post your slowest time to complete the run and your slowest time to complete the calories.

Try to open at a quick pace on both movements; it’s very easy in this format to have your first round be your slowest.

Workout of the Day
AMRAP in 18 minutes:
20 kettlebell swings
20 weighted step ups (single kettlebell, held anyhow)
40 sit ups

We’re finishing off the week with a simple AMRAP; at no point during this workout should any of the three movements become a major sticking point. Choose a light enough kettlebell that you can keep moving in steady sets, even if those step sizes drop over the course of the eighteen minutes. A great goal for this workout is to pace it so that you’re resting for no more than about 10-15 seconds at any point.

standard: 16/12 kg, 20/12 “
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon: 6×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Squat clean with a pause below the knee just after leaving the ground
Split jerk

Stick with a slightly lighter weight for this drill. The focus of the pause below the knee is similar to that of the slow pull, where you’re forced to develop your power higher up in the lift. Make sure you’re still delaying the explosive portion of the lift until you’ve cleared the knees. Finish with a split jerk.

Workout of the Day
4 rounds:
1 minute of clean and jerks
1 minute of strict pull ups
1 minute of calories
1 minute of rest

Use a challenging weight on the clean and jerks today; if you’re evenly remotely tempted to do touch-and-go sets, you’ve gone too light. Make sure that you can still keep the reps pretty though. Scale the strict pull ups to a challenging difficulty as well, and then push hard on the machine.

standard: 115/85
rx: 155/105
sport: 185/135, bar muscle ups
metcon: 4×3:00 on, 1:00 off

Skill
Strict Press
2 sets of 3 reps at 75%
2 sets of 3 reps at 80% (last set of 3 can be a max set)

We’re bumping the weight up and the volume down from last week. Hold on for a max set on your last set if you’d like to test yourself.

Workout of the Day
3 rounds for time:
400 m run
21 box jumps overs
12 overhead lunges

15 minute time cap

Pick a relatively challenging weight for the overhead lunges today. If your flexibility doesn’t allow you to keep a tough weight overhead for that many reps, drop the bar down to the front rack position and keep the load tough. Try to push the pace on the run and box jump overs if you’re looking for a challenge!

standard: 20/12″, 115/85 lb, front rack lunges
rx: 24/20″, 115/85 lb
sport: 24/20″, 135/95 lb
metcon: 5:00 on, 1:00 off, 5:00 on

Skill
Back Squat
2 sets of 3 reps at 75%
2 sets of 3 reps at 80% (last set of 3 can be a max set)

We’re bumping the weight up and the volume down from last week. Grab two spotters if you need them, and hold on for a max set on your last set if you’d like to test yourself.

Workout of the Day
AMRAP in 12 minutes:
35 double unders
7 devil presses

The intent here is to have you moving smoothly back and forth between your two stations. Scale the jump rope to take no more than about 30-45 seconds per round. Settle into a steady pace and try to hang on for 12 minutes!

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 8×1:00 on, 0:30 off

Workout of the Day
Only one class at 9 am today, with open gym from 10-11

AMRAP in 30 minutes, with a partner:
25-50-75-100-125… etc
Medicine ball sit ups
Wall balls

500 meter med ball carry before each round

The number for each movement is the total number you and your partner must complete. Switch off whenever you’d like, and feel free to split the work unevenly. Run together, handing the ball back and forth as needed. If you’re using two different medicine balls for the sit ups and wall balls, agree on one to take on the run.

Workout of the Day
2 rounds:
6 minutes to complete a 1,000 m run, then max power snatches in the remainder
6 minutes to complete 80/60 calories, then max power snatches in the remainder

You’ve got a total of four 6-minute intervals today, alternating between a 1,000 m run buy-in and a 80/60 calorie buy-in. Give some thought to those volumes, and make sure they’re something you can complete with at least 45 seconds remaining for power snatches in each 6 minute interval. Use a light weight on the barbell, and plan on short and fast touch-and-go sets.

The 1,000 m course is our new name for the 800 m course, because it’s much closer to actually being 1,000 m. Head left out of the rear garage doors, take a left on 2nd street, run to Cantrill, and return the way you came.

Record the total snatches you complete.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 4×4:00 on, 2:00 off

Workout of the Day
AMRAP in 20 minutes:
20 alternating dumbbell power snatches
40 lunges (no weight)

Every 4 minutes, including at the start of the workout, complete a 200 m farmer’s carry (one kettlebell and one dumbbell).

Settle into a steady pace, and reserve some energy for the farmer’s carry as you approach each 4 minute mark. You’ll be completing a 200 m carry at the 0:00, 4:00, 8:00, 12:00, and 16:00. Use a dumbbell that you’re comfortable snatching for mid to high volume, and then select a kettlebell that’s within 10 pounds of that weight for your other hand. Focus on full range of motion on the lunges. Pick up where you left off on the AMRAP whenever you come back from the carry.

standard: 20/12 kg KB, 45/25 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: 24/16 kg KB, 50/35 lb DB, 20 pistols instead of 40 lunges
metcon: 5×3:15 on, 0:45 off