Category: Workout of the Day

Skill
AMRAP in 8 minutes:
20 second L sit
5 push ups

Pick a push up difficulty that lets you go unbroken for the first few rounds. Scale the L sit by tucking your legs in, but try to keep your hands next to or in front of your butt.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12… etc
Front squat
30 double unders after each round

Time to put your front squat progression to work! You should be able to go unbroken for the first few rounds. Consider squat cleaning the first rep of each round to save some time and energy.

standard: 95/65
rx: 155/105
sport: 155/105. Don’t scale up today, go faster instead.
metcon: 5×1:30 on, 0:30 off

Skill
8 rounds:
20 seconds of sandbag cleans
40 seconds of rest

We’ll be dusting off the sandbags for the skill work today, and then revisiting them for Friday’s workout. Our lightest sandbag is 45 pounds, but if that is too heavy for you you can use the same clean technique on a 30 or 20 pound medicine ball.

Workout of the Day
5 rounds for time, with a 20 minute cap:
20 kettlebell swings
400 m run

Your swing weight should be light enough to allow you to hit the majority of your rounds unbroken; if you want to make up time on this workout, you’ll need to do it on the run.

standard: 16/12 kg, 400 m run/row/ski or 1000 m bike
rx: 28/20 kg, run
sport: 32/24 kg, run
metcon: 4×3:00 on, 1:00 off

Skill
8 rounds:
20 seconds of toes to bar
40 seconds of rest

We’ll be doing some toes to bar in a workout this Friday; use this as a chance to get up to speed on technique and figure out what you can get done in 20 seconds.

Scale to partial range of motion, V-ups, or any other core movement.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12.. etc
Deadlifts
Lateral burpees

You should be able to move through your deadlifts smoothly and without much rest throughout the whole workout. If you scale this correctly, your deadlift will almost feel like a break from the burpees.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 4:00 on, 2:00 off, 4:00 on

Workout of the Day
AMRAP in 15 minutes:
90 drag rope single unders
30 Russian twists with a medicine ball
15 hang power cleans

You should be able to finish you hang power cleans in no more than two or three sets, so pick an appropriately light weight.

standard: 65/45 lb bar, 12/8 lb ball
rx: 95/65 lb bar, 20/14 lb ball
sport: 115/85 lb bar, 30/20 lb ball, double unders (regular rope)
metcon: 10×1:00 on, 0:30 off

Workout of the Day
In teams of 3:
AMRAP in 20 minutes:
Station 1: 500 m run
Station 2: Max reps wall balls
Station 3: Rest

One partner will start on each station. When the runner returns, they move on to wall balls, the partner on wall balls rests, and the partner resting takes off on the 500 m run. Your score is the total number of wall balls that your team accumulates throughout the 20 minutes.

standard: run/row/ski 500 or bike 1250 m, 12/8 lb ball
rx: run, 20/14 lb ball
sport: run, 30/20 lb ball
metcon: 8×1:30 on, 1:00 off

Skill
5 rounds:
15 second hollow hold
15 second arch hold
15 second hollow hold
15 second L sit
1 minute rest

Set yourself up for a quick rolling transition from hollow to arch and back again. This will probably be pretty hard.

Workout of the Day
5 rounds:
1 minute of calories (row, bike, or ski)
1 minute of pull ups (strict or kipping)
1 minute of push presses
1 minute of rest

You should be able to hit two or three sets of 5-10 push presses each minute; scale accordingly. Keep an eye on your hands if you’re doing kipping pull ups or bar muscle ups, and try not to tear.

standard: 65/45
rx: 95/65
sport: 115/85, bar muscle ups
metcon: 5×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang snatch high-pull + slow pull snatch high-pull + slow pull power snatch

We’ve got a complex drill sequence today, so keep it light. The focus is on developing speed and positioning from above the knee instead of rushing off the floor. Get a feel for the proper pulling position on the first rep, hit that same position from the floor on the second rep, and then follow through to your finish on the third.

Workout of the Day
AMRAP in 15 minutes:
200 m run
15 lateral burpees
10 overhead lunges

The weight on the lunges today is on the heavier side; pick something challenging that you can still get done in two sets with solid form each round.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5x 2:00 on, 1:00 off

Skill
Front Squat 5 sets of 5

This is the last of the 3 week volume progression on front squats. If you can reasonably hit the same weights as last week, do so.

Workout of the Day
AMRAP in 10 minutes:
10-20-30-40-50… alternating dumbbell power snatches
50 double unders after each round

Use a dumbbell that lets you hit sets of at least ten throughout the workout. Your jump rope should take no more than about a minute each round.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 4×2:00 on, 0:30 off

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