Find your fittest self
Skill
EMOM for 10 minutes:
2 squat snatches
Keep the weight light enough to be technically consistent across all ten rounds. Focus on catching with locked out elbows.
Workout of the Day
AMRAP in 20 minutes:
400 m run, row, or ski, or 1000 m bike
20 kettlebell swings
20 goblet squats
Pick a slightly lighter kettlebell than you normally do, and move at a steady and maybe unbroken pace through the whole 20 minutes.
standard: 16/12
rx: 24/16
sport: 28/20
overachiever: 32/24
Skill
10 sets of 3 strict pull ups
We’ll be off the clock here. Ring rows, weighted pull ups, and banded pull ups are all fair games.
Workout of the Day
3 times through, with 2 minutes of rest between each AMRAP:
AMRAP in 5 minutes:
50 double unders
30 sit ups
10 clean and jerks
Keep track of your rounds and reps for each of the 3 AMRAPs individually, and record your score as the lowest of those 3. The purpose of this scoring method is to encourage you to plan ahead and pick a challenging but sustainable pace that can be held or improved upon across all 3 rounds.
standard: 75/55
rx: 115/85
sport: 135/95
overachiever: 155/105
Workout of the Day
COACH JAKOB’S LAST DAY!
6 rounds:
1 minute of thrusters
30 seconds of rest
1 minute of calories (assault bike or rower)
30 seconds of rest
Keep the barbell light enough that you’re able to get at least 15-20 reps done within the minute of work. Your score is the sum of all of your calories and all or your thruster reps. If classes are large find someone to share a machine with.
standard: 45/35
rx: 75/55
sport: 96/65
overachiever: 95/65
Workout of the Day
No classes today! Join us for the 2022 Hometown Hoedown!
If you are signed up to compete, please arrive a little before 9 am so that we can start the event briefing at 9 am sharp. The first heat of the first event will begin at 9:30.
Heat and division assignments, along with the live leaderboard, can be viewed at:
We would like to keep everyone’s heat assignment as-is so that the event can flow smoothly, but if you have been assigned to the wrong division then find Alex and let him know that you want to change from rx to scaled or vise-versa. Please wait until the events are released to request a division change! It’s an easy switch to make.
If you aren’t competing, come by to cheer everyone on, help judge if you’re up for it, and hang out after the competition for food, drinks, and fun.
Event descriptions are available on Sugarwod!
Skill
8 rounds:
20 second arch hold
20 seconds of Russian twists
20 seconds of rest
Use a 5-15 pound plate for the Russian twists, and have fun with some low-impact core work!
Workout of the Day
Every 3 minutes for 7 rounds:
400 m run, row, or ski, or 1000 m bike
Record the slowest round of rounds 3 through 7 as your score. This means that you can use rounds one and two to gauge your pace and try to find something sustainable for the last 5 rounds.
Skill
10 minutes of handstand practice
Have fun with your drills today! Pick a few skills that you’d like to work on, or look to your coach for suggestions. Any inverted movement is fair game to practice, as long as it’s safe.
Workout of the Day
AMRAP in 15 minutes:
200 m run
12 alternating devil presses
Settle in to a rhythm and enjoy! The devil press is a burpee plus a dumbbell snatch; your coach will review the movement, so no worries if it doesn’t sound familiar.
standard: 35/20
rx: 50/35
sport: 50/35
overachiever: 65/45
Skill
EMOM for 10 minutes:
Snatch (squat or power) plus 2 overhead squats
Stay within a strong range of motion on all 3 reps; only squat as low as you can go while guaranteeing locked out elbows, heels flat on the ground, and knees tracking in-line with the toes.
Workout of the Day
AMRAP in 12 minutes:
30 wall balls
60 double unders
Scale the wall ball weight and the jump rope difficulty so that neither of them individually takes more than about one and a half minutes to complete.
standard: 14/10
rx: 20/14
sport: 20/14
overachiever: 30/20
Skill
Every 45 seconds for 12 rounds:
One hang power clean
Focus on catching in a normal squat stance on every rep today, rather than letting your feet kick wide into a sumo stance. Remember to deadlift the barbell up to the hang and come to a full stop before starting your hang power clean.
Workout of the Day
5 rounds:
1 minute of hang power cleans
1 minute of calories on the bike or rower
1 minute of lateral burpees
Sum up your total reps and calories across all 3 movements for your score, and feel free to share your rower or bike if we’re short on machines and you’re comfortable doing so.
standard: 95/65
rx: 115/85
sport: 135/95
overachiever: 155/105
Skill
Every 45 seconds for 10 rounds (for a total of 5 rounds of each)
Odd: One set of kipping pull ups
Even: One set of toes to bar
If you need to scale the difficulty of these movements, then drop the kipping pull ups to banded pull ups or ring rows, and either reduce the range of motion on the toe to bar or switch it out for sit ups.
Workout of the Day
AMRAP in 10 minutes:
20 box jumps
20 overhead lunges
You should be able to get through your lunges in no more than two or three sets. If you don’t yet have the flexibility to safely hold the overhead position, switch to a front rack or goblet lunge.
standard: 45/35 lb, 20/12″
rx: 75/55, 24/20″
sport: 95/65, 24/20″
overachiever: 135/95, 24/20″
Workout of the Day
AMRAP in 25 minutes:
25 alternating dumbbell power snatches
50 double unders
500 m run, row, or ski, or 1250 m bike
Your jump rope shouldn’t take you more than one to two minutes to complete each round, so scale to a volume and difficulty that allows you to finish them in that time. Run, row, ski, and bike are all considered rx for today.