Author: cfdavis

Workout of the day

AMRAP in 20 Minutes

400M Run
50 power snatch

Workout notes

Today’s workout is a long duration time priority couplet with a bodyweight movement and a high rep weightlifting movement. The elephant on the patio will most likely be the high volume set of snatches. Load your bar to a very light weight that lets you knock out a large number of reps per set. If you have a familiar kettlebell weight, compare your snatch weight to that. If you swing a 24kg/53lb kettlebell comfortably, a 75 lb barbell would be a huge increase in weight! Compare that to suddenly deciding to use a 32kg kettlebell in a high rep workout. Keep the bar light and work through each set of fifty in large sets.

Scaling

standard: 45/35 lb
rx: 65/45 lb
sport: 75/55 lb
overachiever: 95/65 lb

Workout of the day

for time

50-35-20
Burpees
Thrusters

Workout notes

There’s nowhere to hide in a thruster/burpee combo! Today’s workout looks like a doozy, but like most workouts how you approach it will make a big difference. We’re working with a VERY light thruster today so make sure that you choose a weight that allows you to work in big sets even under extreme fatigue. Keep moving as best you can through the burpees and just keep chipping away!

Scaling

standard: Training bar and/or cutting off the round of 50.
rx: 45/35 lb
sport: 75/55 lb
overachiever: 95/65 lb

Workout of the day

for time

21-18-15-12-9-6-3
Box jumps
Kettlebell sumo deadlift high pull

Workout notes

We have a for time workout today with box jumps and kettlebell sumo deadlift high pulls on the menu. You’ll start with box jumps before moving on to your kettlebell. Using a kettlebell for this movement will most likely prove to be a bit easier than when we use a barbell. It is totally ok to have to break up the reps during the first couple of rounds. Focus on keeping your back flat with your chest up through each rep as you drive and pull that weight up to chest height. Do your best to keep your transitions quick between each movement especially as you get into the single digit rep rounds.

Scaling

standard: 20/12 kg, step ups 24/20″
rx: 24/16 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/32 kg, 32/24″

Workout of the day

AMRAP in 20 minutes

40 sit-ups
30 walking lunge steps
20 push-ups

Workout notes

We’re taking a break from the weights today and moving through three bodyweight movements for twenty minutes. The push-ups will be the sticking point for many people so choose a scaling option that allows you to keep moving but is still challenging. As always we’re looking for full range of motion push-ups, making contact with the ground at the bottom of each rep and locking out elbows at the top. Do your best to settle in to a sustainable pace and keep moving for the full 20 minutes.

Scaling

standard: bodyweight
rx: bodyweight
sport: 20 toe-to-bar, double dumbbell weighted lunges 50/35 lb, SHSPU
overachiever: 20 toe-to-bar, double dumbbell weighted lunges 75/55 lb, Def SHSPU

Workout of the day

12 rounds of 60 seconds on 30 seconds off

4 Alternating devil press
8 Air squats

Workout notes

Today’s workout is all about speed and your ability to recover. We’ll be doing 12 one minute long AMRAP’s of alternating devil press and air squats with 30 seconds of rest between each minute. You will restart on the devil press every time the minute of work restarts. Your score for this workout will be your total completed rounds and all of your extra reps added up at the end. Don’t forget to log it into SugarWOD so we can give you a virtual fist bump!

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Workout of the day

AMRAP in 15 minutes

5 Strict presses
30 Double unders

Workout notes

Today’s workout may look quite simple, but choosing the right weight here will be important! You will want to choose a weight for the strict press that allows you to finish all 5 reps unbroken when you start. Expect this movement to get exponentially harder as the workout goes on. The double unders will only make the strict press more challenging. Make sure to squeeze your lower body and midline as you press overhead to avoid arching your back. Double Unders can be scaled to a smaller number to make them more manageable or single unders are also an option with a few double under attempts sprinkled in.

Scaling

standard: 65/45 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Yoga at 9AM

We’ll be moving zoom yoga to 9AM and cancelling zoom workouts for Sunday’s moving forward. Good news though because starting in August we’ll be holding two classes on the patio every Sunday at 10 and 11 AM! Look for the schedule to open up for Sunday workouts next Saturday!

Workout of the Day

AMRAP in 20 Minutes

20 dumbbell snatches
20 Jumping alternating lunges

Workout notes

Today’s workout is a pretty straightforward grind. Make sure to set your pace from the start to be able to move consistently for the full 20 minutes. This could be a great day to bump up your DB weight if you’ve been throwing around the same weight for awhile. If jumping lunges are a no go for you for any reason you can try out regular walking lunges or even air squats would be a good substitution.

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Workout of the day

AMRAP in 20 Minutes

1-2-3-4-5 … *
cycles of
12 Deadlifts
9 Hang power cleans
6 Push Jerks

* 15 Burpees after every round

Workout notes

Today’s workout is a somewhat unique format. You’ll start by working through one round of 12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks followed by 15 burpees. After completing the 15 burpees you will return to your barbell for 2 rounds of the complex and again move on to 15 burpees and then back to the bar for 3 rounds of the complex etc. Climb as high as you can adding a round of the barbell complex each time you return to the bar. Choose your weight based on the push jerk and make sure that you never have to break up the 6 reps into more than 2 sets throughout the workout.

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 165/115 lb

Workout of the day

AMRAP in 25 Minutes

Meters on Bike or Rower

Workout notes

Interesting workout on the menu today! We haven’t done something like this in quite some time. One positive of our limited class size is that we can do some interesting workouts that wouldn’t normally work for large groups. Grab yourself the erg of your choice and haul it outside to the patio and settle in for a long ride. Twenty-five minutes is a long time in one position so feel free to get up any time you need to. After time is called your score will be the total number of meters accumulated!