Category: Workout of the Day

Skill
EMOM for 8 minutes:
3 deadlifts plus one set of push ups

Try to find a challenging but solid weight to hold across the whole interval rather than adding weight minute-to-minute. Shoot for consistency on the push ups. Save gas in the tank for the workout.

Workout of the Day
AMRAP in 16 minutes:
16 med balls sit ups
16 med ball step ups
16 box jumps

You can probably go a little heavier with the medicine ball today; try pushing the weight up another 2-4 pounds over what you normally scale to.

standard: 12/8 lb ball, 20/12″ box
rx: 20/14 lb ball, 24/20″ box
sport:
12 toes to bar
16 double dumbbell step ups (45/30 lb, 24/20 inches)
20 box jumps
metcon: 8x 1:30 on, 0:30 off

Skill
Every 45 seconds for 10 rounds:
One set of kipping pull ups, banded kipping pull ups, kipping swings, or ring rows

If you don’t yet have the strength to get a solid set of 5-10 kipping swings each round, drop down to ring rows to work on your shoulder strength. Drills can be switched up between rounds.

sport: bar muscle ups

Workout of the Day
Every 4 minutes for 4 rounds:
16/12 calories (row, bike, or ski)
8 clean and jerks

Track each of your 4 times for this workout, and record the slowest to the whiteboard and SugarWOD. Pick a volume on the machine that you can finish in about a minute or less. Your clean and jerks should take a similar amount of time, though a little longer is ok. The whole sequence should take no more than 3 minutes; any time left over is yours for rest.
If you need to share machines, stagger the start of your partner by 2 minutes.

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

Workout of the Day
AMRAP in 25 minutes:
800 m run
40 kettlebell swings
20 burpees

Your kettlebell weight should let you maintain sets of ten throughout the whole workout.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 5x 3:00 on, 2:00 off

Workout of the Day
AMRAP in 20 minutes:
1 minute plank hold
200 m farmer carry (kettlebell and dumbbell)
30 wall balls

Your plank hold does not have to be unbroken, but you do have to accumulate a total of 60 seconds in the plank before continuing on to the farmer carry each round. Whatever kettlebell and dumbbell you choose, be sure that they are no more than 5-10 pounds apart in weight.

standard: 20/12 kb, 45/25 db, 12/8 wb
rx: 24/16 kb, 50/35 db, 20/14 wb
sport: 100/70 lb sandbag carry, 20/14 wb
metcon: 4×4:00 on, 1:00 off

Skill
15 minutes to work up to a heavy single power clean plus split jerk

If you’re newer to the lift, get more frequent reps in at lower weights to practice the technique. If you’re experienced and want to push for a heavy lift or a max, be sure to get longer rest in. Don’t sacrifice your positioning in favor of a few extra pounds.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
30 double unders
20 sit ups
10 goblet squats w/kettlebell

Pick a jump rope volume and difficulty that lets you finish in no more than about 45 seconds each round. Push the weight a little heavier than you normally would for the goblet squats; the per-round volume is low enough that it’ll be over quickly.
Record rounds and reps individually, and then add them up at the end of the workout, Chief-style.

standard: 24/16
rx: 32/24
sport: drag rope doubles, dumbbell front squats (2×50/2×35 lb)
metcon: 4×3:00 on, 1:00 off

Skill
Every 45 seconds for 10 rounds:
One set of toes to bar, hanging knee raises, or kipping swings

Pick the most challenging skill from the list above that you can consistently get a small set on each round. Be sure that you’re starting each set in a neutral position underneath the pull up bar, rather than with a large front-to-back swing. If getting on the bar doesn’t work for you, knock out a set of V-ups each round.

Workout of the Day
AMRAP in 15 minutes:
400 m run
21 hang power cleans
12 strict presses

The limiting factor on this workout will definitely be the strict presses; be sure to select a weight that lets you finish them in no more than 3 sets each round. Your hang power cleans will feel significantly easier, but the higher per-round volume may have you finishing them in 2-3 sets as well.

standard: 65/45
rx: 95/65
sport: 115/85
metcon:

Skill
Front Squat, 5 sets of 4

We’re adding one rep to each set over last week’s squats. Maintain the same load progression as last week if it’s reasonable to do so.

Workout of the Day
4 rounds:
1:30 of devil presses
0:30 rest
1:30 of calories on the bike, row, or ski
0:30 rest

Be sure to pace this one; the rest interval will likely feel much shorter than 30 seconds. Record the sum of all your reps and calories to the whiteboard and SugarWOD.

standard: 35/20
rx: 50/35
sport: 45/30, double dumbbell devil press
metcon: 8x 1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
20 double unders plus 2 clean and jerks

This will be a quick interval; try to find a weight that you can carry across the whole 10 minutes, and stick with that throughout the interval. You won’t have much time to change weights, so only do so if it’s definitely too heavy or too light. Your jump rope set should be scaled to take no more than about 15 seconds.

Workout of the Day
AMRAP in 12 minutes:
200 m run
12 push ups

Scale your push ups to a difficulty that lets you hit at least the first round unbroken.

standard: as written
rx: as written
sport: handstand push ups (kipping)
metcon: 4x 2:20 on, 0:40 off

Skill
6 rounds:
30 second supine plank
30 seconds of Russian twists
30 seconds of rest

Use a 10, 15, or 25 pound plate for your Russian twists. If you want to make the supine plank harder, set the plate on your midline just below your belly button for the duration of the plank.

Workout of the Day
For time, with a 12 minute time cap:
27-21-15
Box jump
Thruster

Your thruster weight should be light enough that you’re able to hit sets of 5-10 reps throughout the whole workout without a long break.

standard: 65/45 lb, 20/12″
rx: 95/65 lb, 24/20″
sport: 95/65 lb, 24/20″, unbroken thrusters
metcon: 6x 1:30 on, 0:30 off

Workout of the Day
5 rounds:
1 minute of pull ups
20 seconds of rest
1 minute of med ball sit ups
20 seconds of rest
1 minute of clean and jerks
20 seconds of rest

Both kipping and strict pull ups are fine for today’s workout. For your clean and jerks, choose a weight that has you working in small sets or quick singles.

standard: 75/55, 12/8 lb ball
rx: 115/85 lb bar, 20/14 lb ball
sport: power snatch instead of clean and jerk, 20/14 lb ball
metcon: 15×1:00 on, 0:20 off