Category: Workout of the Day

Skill
EMOM for 10 minutes:
15 double unders plus two power cleans (fast singles)

Pick a jump rope volume and difficulty that you can finish quickly and easily every round. Practice a fast transition from your jump rope to your first clean. If you’re comfortable with it, use a fast and minimal setup on each clean, prioritizing a slightly lighter weight and more aggressive pace.

Workout of the Day
4 rounds for time:
30 box jumps
10 kettlebell hang cleans on each arm
10 toes to bar

16 minute time cap
Work through all ten hang cleans on the first arm before you switch to the second

Set a strong pace on the box jumps, and then try to hang on to that tempo through the cleans and toes-to-bar. The toes-to-bar are relatively low volume, so try to jump straight up and into them as soon as you finish your cleans.

standard: 20/12″ box, 16/12 kg KB
rx: 24/20″ box, 28/20 kg KB
sport: 24/20″ box, 32/24 kg KB
metcon: 5×2:00 on, 1:00 off

Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps (max set) at 85%

This is our last week of the back squat progression! Be sure to use spotters on your last set. You’ll want to be good and warm by the time you get to your heavy lifts, so hit a few lighter sets at 30-50% of your max before you start your set of 5 at 65%.

Workout of the Day
Every 6 minutes for 3 rounds:
25/20 calories (row, bike, or ski)
15 power snatches
10 lateral burpees

Use a count-up clock for easier time-keeping

Record the slowest of the three times to the whiteboard and SugarWOD.

If you need to share equipment, just stagger by 3 minutes. Your snatches should be light and fast (two sets at most). The calories and burpees should be a sprint. Continue to work on those transitions. The quicker you go, the more rest you’ll have.

standard: 55/35
rx: 75/55
sport: 95/65
metcon: 3×4:00 on, 2:00 off

Workout of the Day
AMRAP in 25 minutes in teams of 3:
Partner 1: 400 m row or 1,000 m bike
Partner 2: AMRAP of 21 sit ups and 3 sandbag cleans
Partner 3: rest
When the rower/biker finished, everyone moves on to the next station (meters to AMRAP to rest). Pick up where your partner left off on the AMRAP, even if it’s in the middle of a round. Your team’s score is the total number of rounds of the AMRAP completed.

If you’re in a team of 2, just skip the rest station. It’ll be fine, I promise…

standard: 70/45
rx: 100/70
sport: 100/70, 5 cleans per round
metcon: 5×4:00 on, 1:00 off

Workout of the Day
The last Open workout of 2023 is here!

If the movements and time cutoffs look too aggressive for you, don’t worry! Check the option at the bottom for an alternative that will keep you moving for the full 12 minutes

Walk through the workout piece-by-piece in your head to figure out whether you want to go rx or scaled. We would recommend going rx if you feel strong on the first two snatch weights in a fatigued conditioning context, and have double unders down in sets of at least 10-20 at a time. You definitely don’t need to be able to snatch the third weight to tackle this workout rx.

If you hit a time cap, record your total reps completed.

Good luck, and have fun!

RX:
With a 6 minute time cap, complete:
5 wall walks
50 double unders
15 snatches (95/65)
5 wall walks
50 double unders
12 snatches (135/95)

If you complete that before the 6 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 double unders
9 snatches (185/125)

If you complete that before the 9 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 double unders
6 snatches (225/155)
Mark your time if you finish in under 12 minutes

Scaled:
With a 6 minute time cap, complete:
5 wall walks
50 single unders
15 snatches (65/45)
5 wall walks
50 single unders
12 snatches (95/65)

If you complete that before the 6 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 single unders
9 snatches (115/75)

If you complete that before the 9 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 single unders
6 snatches (135/85)
Mark your time if you finish in under 12 minutes

12 Minute AMRAP alternative:
5 wall walks
50 single unders
15 power snatches (65/45)

Skill
5 rounds:
20 seconds of wall walks, 40 seconds of rest

Then:

5 rounds:
20 seconds of strict handstand push ups (or hand-release push ups, 40 seconds of rest

The last Open workout has both wall walks and strict handstand push ups in it, so we’ll take today to review and practice.

We’ll be using the Open standard for the movements, so pay attention to your coach’s directions regarding how to use the tape lines. The requirements are straightforward and don’t require individual measurement.

If you aren’t up for full wall walks or handstand push ups, there are scaled alternatives for each.

Workout of the Day
4 rounds for time:
200 m farmer carry (one KB and one DB)
16 devil presses (DB only)

20 minute time cap

We’re getting outside one more time before the rain comes back this weekend! Settle into a steady pace and plan for a 15-20 minute workout. Use a dumbbell that you’re comfortable snatching, and then select a kettlebell that’s within 10 pounds of that weight. This workout can be scaled by switching the farmer carry for a run.

standard: 200 m run, 35/20 lb DB, 16/12 kg KB
rx: 50/35 lb DB, 24/16 kg KB
sport: 50/35 lb DB, 100/70 lb sandbag runs
metcon: 8×1:20 on, 0:40 off

Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

Just one more week of strict pull up work after this.

Up an additional 2.5 to 10 pounds from last week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
AMRAP in 16 minutes:
400 m run
21 deadlifts
12 toes to bar

This workout is a repeat from Friday, January 20th. It was the first running workout we did after an intense period of rain, and it seems appropriate to repeat it. We’ve gotten a good amount of toe to bar practice since then, so try to push the pace and set sizes a little bit more than you did the first time through this workout. Use a barbell that lets you finish the deadlifts in no more than three sets.

standard: 95/65, V ups
rx: 155/105
sport: 185/135
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 6 minutes:
Hang power snatch plus slow pull power snatch

EMOM for 6 minutes:
Slow pull power snatch plus power snatch

The first drill sequence will let you practice excellent positioning above the knee with the hang snatch, and then maintain that positioning through full range of motion with the slow pull power snatch.

The second drill sequence will let you practice that positioning at a manageable speed on the first rep, then give you a chance to hit the movement at full speed while keeping that positioning.

Choose weights that keep your technique crisp and consistent.

Workout of the Day
AMRAP in 20 minutes, with a partner:
15/12 calories
15 wall balls

One partner completes their calories and wall balls while the second partner rests. Switch after the wall balls. Record total rounds completed (10 total rounds = 5 per person).

Push the pace on the machine, and then try to hang on during the wall balls. You and your partner should ideally share a machine.

standard: 12/8 lb
rx & sport: 20/14 lb
metcon: 8×2:00 on, 0:30 off

Skill
AMRAP in 10 minutes:
20 air squats
40 double unders
10 burpees
40 double unders
Rest 1 minute after the second round of double unders before your start back on the air squats

Don’t go all out on your pace here. We’re working on double unders while fatigued from some basic conditioning movements. The goal is consistency on the rope.
Modify the double under volume to something that takes no more than 30 seconds per set.

Post your smallest unbroken set of double unders to SugarWOD for this one.

Workout of the Day
3 rounds for time:
21 pull ups (strict or kipping)
15 clean and jerks

15 minute time cap

Select a weight that has you moving at steady singles through the whole workout. Scale your pull ups so that you’re finishing them in under 2 minutes fresh. Save any big pull up sets or touch-and-go clean and jerks for the last round; pacing the first two rounds conservatively will give you the energy you need to finish strong.

standard: 95/65, jumping pull ups (bar just outside standing reach)
rx: 135/95
sport: 135/95, chest to bar pull ups
metcon: 4×2:30 on, 0:30 off

Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Almost there! Just one more week of squats after this.

Ask for spotters if you’re going hard, and be sure to get some warm up sets in between the empty bar and your first work set at 70%.

Also, take your time on the sets. We’ve seen some people really rushing through their reps. You can take a couple of breaths at the top of each rep before you go down for the next one.

Workout of the Day
5 rounds:
40 seconds of box jump overs
20 seconds of rest
40 seconds of ring dips
20 seconds of rest
40 seconds of calories
20 seconds of rest

The rest will be enough to transition from one station to the next, but not enough to fully recover. Make it your goal to start working right at the beginning of each interval, and to get a few reps in the last couple seconds of each interval, even if you have to rest or slow down in the middle.
In particular, don’t stop rowing or biking early.

standard: push ups, 20/12″
rx: 24/20″
sport: ring dips on the high rings (muscle up to start each set)
metcon: 15×0:40 on, 0:20 off

Workout of the Day
Every 7 minutes for 3 rounds:
30 goblet squats
50 sit ups
30 kettlebell swings

Rest in the remainder of the 7 minutes.
Post your slowest of the three times to the board and SugarWOD.

Use a kettlebell that lets you finish the 30 swings in no more than 4 sets. Your core will be pretty tired by the time the swings roll around, so pay extra attention to keeping good positioning.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 3×5:00 on, 2:00 off