Category: Workout of the Day

Skill
EMOM for 10 minutes:
Power clean plus 5 front squats

This is the last in the volume progression on front squats that we’ve been working through for 3 weeks. If holding onto the same weight that you hit last week is reasonable, go for it. If this is your first time jumping into this progression, be very conservative about your weight selection. This is very, very high volume in a single EMOM, and we would love for you to retain normal leg function for the rest of the week.

Workout of the Day
AMRAP in 15 minutes:
400 m run
21 push presses
12 lateral burpees

Pick a barbell weight that lets you work through the push presses in about two sets for most of the workout.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5x 2:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
25 double unders
25 air squats
25 sit ups

Pick a jump rope volume and difficulty that takes about 30 seconds to complete each round.

standard: rx
rx: standard
sport: 25 drag rope double unders, 20 pistols, 15 toes to bar
metcon: 5×2:30 on, 1:30 off

Workout of the Day
AMRAP in 12 minutes:
12 deadlifts
9 hang power cleans
6 push jerks

This is the last in the progression that we’ve been working on for the past three weeks; the previous two Saturdays included a rest interval, but you have no such luxury today. Be wise about your pace and weight selection.

standard:95/65
rx: 135/95
sport: 155/105
metcon: 6×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
3 power snatches

Keep your weight light enough that you’re able to catch without a press-out across all 30 reps.

rx: singles
sport: touch and go

Workout of the Day
AMRAP in 15 minutes:
400 m run
30 Russian twists w/ plate
20 push ups

Modify your push ups so that you can always finish them in about 4-5 sets.

standard: 15/10, run/row/ski 400 or bike 1,000
rx: 25/15, run
sport: 35/25, run
metcon: 10×0:45 on, 0:45 off

Skill
Every 5 minutes for 3 rounds:
800 m run, row, or ski, or 2,000 m bike

Pick a distance that lets you rest for about a minute at the end of each effort. Post all 3 times to SugarWOD.

Workout of the Day
AMRAP in 12 minutes:
40 double unders
20 kettlebell swings
10 goblet lunges

Pick a kettlebell that lets you finish the swings in no more than two or three sets each round.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 4×2:00 on, 1:00 off

Skill
Every 45 seconds for 10 rounds:
One power clean and push jerk

We’re knocking out a quick lifting interval prior to the long workout today. Use this as a chance to get above your working weight for the AMRAP and get a sense of how heavy you want to be going. Feel free to split jerk if the push jerk is sketchy for you, but otherwise try working on the push jerk; it’s simpler and faster in a conditioning context.

Workout of the Day
AMRAP in 20 minutes:
200 m run
10 lateral burpees
5 clean and jerks

You should be completing your clean and jerks as either smooth singles or small sets. The rounds are short, but the workout is not, so pace yourself wisely.

standard: 75/55, run/row/ski 200 or bike 500
rx: 115/85, run
sport: 135/95, run
metcon: 8×1:30 on, 1:00 off

Skill
AMRAP in 8 minutes:
4 strict pull ups
30 second plank hold

Pick a pull up difficulty that will let you work through 4 reps in no more than 45 seconds or so throughout the whole skill work.

Sport: 1 rope climb instead of 4 pull ups

Workout of the Day
4 rounds:
2 minutes of calories (row, bike, or ski)
1 minute of wall balls
1 minute of rest

We’ve put a lot of work in on the machines recently. Use this experience to guide your pace selection so that you aren’t gassed by the time you get to the wall balls each round.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Power clean plus 4 front squats

We’re up one rep from last Monday; if you did that skill work, consider trying to hang on to the same weight here.

Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25-30…etc
Sit up
Alternating dumbbell hang power clean
Box jump

Grab your favorite dumbbell and settle into a steady rhythm for this one. Your reps should be smooth and unbroken for at least the first 10 minutes of the workout.

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb hang power snatch, 30/24″
metcon: 10×1:00 on, 0:30 off

Workout of the Day
AMRAP in 25 minutes:
800 m run
40 KB swings

You’ll be hitting some high volume on your kettlebell today, so choose a weight that’s manageable for sets of ~20 at a time.

standard: 20/12, run/row/ski 800 or bike 2,000
rx: 24/20
sport: 28/24
metcon: 5×4:00 on, 1:00 off

Workout of the Day
2 rounds, 6 minutes on, 3 minutes off
12 deadlifts
9 hang power cleans
6 push jerks

Today’s workout is a restructured version of last Saturday; the total working duration is the same, but the individual work intervals are longer and the total rest is lower. A challenging target for today would be to attempt to hit the same score that you got to last Saturday. If that’s your goal, plan your pacing wisely.

When you start your second 6 minute interval, pick up exactly where you left off instead of starting over at the beginning. You’ll have a single round and rep total at the end of the workout.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6:00 on, 4:00 off, 6:00 on