Author: cfdavis

Skill
EMOM for 10 minutes:
Hang clean pull
Hang power clean

Pass through a tall and powerful position on the hang clean pull, and then hit that same position on the hang power clean before dropping underneath the bar to catch it. Feel free to go heavy, as long as your hang power clean catch stance isn’t getting sloppy.

Workout of the Day
For time:
21-15-9
Deadlift
Pull up (strict or kipping)
400 m run after each round

15 minute time cap

Use a deadlift weight that makes it possible to hit each round in 2 or 3 quick sets at most, with no compromise in form. Your pull ups can be scaled to a slightly tougher difficulty, with 4 or 5 sets for the first round being a reasonable approach. Try to keep things moving though, and avoid setting yourself up to grind to a halt by picking scaling options that are too tough. Run fast!

standard: 135/95
rx: 185/135
sport: 225/155, chest to bar
metcon: 5×1:40 on, 0:20 off

Workout of the Day
AMRAP in 7 minutes:
7 box jumps
10 weighted step ups (single dumbbell)

Immediately into:

AMRAP in 7 minutes:
7 burpees
10 calories (row, bike, or ski)

Immediately into:

AMRAP in 7 minutes:
7 push ups
10 double unders

Thank you coach Kirsten for today’s workout!

We’ll be tackling 3 different 7 minute AMRAPs with no rest time between them. Treat the pacing on this workout like one big 21 minute AMRAP, rather than pushing at a hard 7 minute pace out of the gates. Use a light dumbbell for the step ups so that you don’t grind to a stop, pick a push up difficulty that lets you do sets the whole way through, and scale the jump rope to take no more than about 15 to 20 seconds.

Record your rounds and reps individually for each of the 3 AMRAPs in the order that they’re written, even if you did them in a different order (if the class is large, we’ll start you on different stations so that everyone can use the machines).

standard: 20/12 inch box, 35/20 pound dumbbell
rx: 24/20 inch box, 50/35 pound dumbbell
sport: 24/20 inch box, 32/24 kg kettlebell
metcon: 3×6:00 on, 1:00 off

Workout of the Day
5 rounds for time:
200 m farmer’s carry (one dumbbell, one kettlebell)
40 air squats
8 power cleans

30 minute time cap

Some aspects of today’s rep scheme may look like last Saturday’s, but the feel is going to be very different. Settle in for a long and steady workout! For the farmer’s carry, grab whatever dumbbell you typically use in workouts, and then a kettlebell that’s within 5 or 10 pounds of that weight. Use a barbell that lets you hit steady singles with a little bit of rest between each rep. If you’re newer, consider scaling back to 3 or 4 rounds so that the volume doesn’t get unmanageable.

standard: 95/65 lb bar, 16/12 kg KB, 35/20 lb DB
rx: 135/95 lb bar, 24/16 kg KB, 50/35 lb DB
sport: 155/105 lb bar, 24/16 kg KB, 50/35 lb DB
metcon: 5×4:00 on, 1:00 off

Skill
6 rounds:
20 second handstand hold OR handstand push ups
10 seconds of rest
20 second L sit
10 seconds of rest

If you’d like to get some more advanced skill practice in, you’ve got an opportunity to work on your handstand push ups today. Stack a few abmats under your head to give yourself an elevated target to start. If you are still working on getting strict push ups, stick with the handstand hold for today until you’ve built up a little more shoulder strength.

Workout of the Day
For time:
25 power snatches
75 sit ups
25 power snatches
75 sit ups
25 power snatches

15 minute time cap

That’s 75 snatches and 150 sit ups total. Be very conservative with your weight selection. 75 power snatches at today’s rx weight is a hero workout on its own, so don’t go heavier than rx. If you normally scale the lifts, scale to the same degree today. I hope you like sit ups.

standard: 45/35
rx&sport: 75/55
metcon: 4×2:30 on, 0:30 off

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