Category: Workout of the Day

Skill
Back Squat 8 sets of 3 reps

Be sure to ask for spotters if you think you may be tackling a challenging set. Remember that we always use two spotters on the back squat: one on either side. Even the strongest individual can fail to spot a relatively light squat if they are working from behind and the lifter loses position forward.

Workout of the Day
4-6 rounds for time, with a 12 minute time cap:
20 alternating dumbbell power snatches
15 lateral burpees over your dumbbell

Choose to target 4, 5, or 6 rounds on the workout today, calling “time” when you finish your last round. Your dumbbell snatches should be mostly unbroken. If you hit 12 minutes before finishing, stop your workout there and record your time as 12 minutes.

standard: 4 rounds, 35/20 lb
rx: 5 rounds, 50/35 lb
sport: 6 rounds, 50/35 lb
metcon: 3×3:00 on, 1:00 off

Skill
AMRAP in 7 minutes:
7 toes to bar
30 second handstand hold

If handstand holds aren’t the best idea for you, consider scaling to a plank. Remember that you can always set up a pair of boxes for an elevated shoulder stand against the wall if your shoulder strength is the limiting factor.

Workout of the Day
AMRAP in 15 minutes:
400 m run/row/ski or 1,000 m bike
30 front rack lunges
20 push ups

You’ll likely be using an empty barbell for the workout today; go light enough that the lunges take only one or two sets.

standard: 35/15
rx: 45/35
sport: 75/55, run
metcon: 5x 2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Squat Snatch

Keep your load and range of motion within safe and sound limits; you should feel comfortable and confident in your balance and positioning before adding weight.

Newer lifters may want to do 2 or 3 reps per minute at a lighter weight to get a higher volume of practice in.

Workout of the Day
AMRAP in 8 minutes:
30/20 calories of bike, row, or ski
20 med ball step ups

Rest 2 minutes

AMRAP in 8 minutes:
20 KB swings
20 med ball step ups

We have another back-to-back 8 minute AMRAP format today. Pick a lighter swing weight that will allow you to move mostly unbroken through the majority of the second AMRAP.

standard: 20/12 kg, 12/8 lb ball, 20/12″ box
rx: 24/16 kg, 20/14 lb ball, 24/20″ box
sport: 32/24 kg, 30/20 lb ball, 24/20″ box
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
5 rounds:
1 minute supine plank
30 second L sit
30 second rest

We’ve got some low-intensity core to go with our hot weather today. Coerce your coach into trivia.

Workout of the Day
AMRAP in 12 minutes:
6 power cleans
12 sit ups
24 double unders

Your power cleans should be either smooth singles or small sets. Select a volume and difficulty on the jump rope that you’re able to finish in 30 seconds or less.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 6×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Power clean plus 3 front squats

We’ll be continuing this progression over the next two weeks to clean+4 front squats and then clean+5 front squats. Try to hold across at a reasonable weight, leaving room to bump up the volume week-to-week.

Workout of the Day
5 rounds:
1 minute of pull ups (strict or kipping)
1 minute of thrusters
1 minute of rest

Pick a thruster weight that you can hold onto for sets of 5-10 throughout the whole workout. Your pull ups can be scaled with a band or by switching to ring rows.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5x 2:00 on, 1:00 off

Interval 1
Every 3 minutes for 4 rounds:
Row or bike at or above target pace for as long as possible. When you drop below it, rest until the next 3 minute interval begins. Alex will help you pick a target and walk you through the details in class.

Row (cal/hour):
standard: 900/750
rx: 1200/900
sport: 1500/1150

Bike (Watts):
standard: 240/180
rx: 320/240
sport: 400/300

Interval 2
Every 3 minutes for 4 rounds:
One fast set of lateral burpees over an empty bar. Rest in any time remaining in the 3 minutes after completing your burpees.

standard: 15
rx: 20
sport: 25

Workout of the Day
3 rounds, 4 minutes on, 2 minutes off:
12 deadlifts
9 hang power cleans
6 push jerks

Pick a barbell weight that is light enough for you to do the push jerks unbroken throughout the whole workout. After resting for the 2 minutes, resume where you left off rather than starting back at the beginning. For example, if you finish 2 full rounds and 7 of the deadlifts before the end of the first 4 minute work interval, then you’ll pick up on the 8th deadlift when you start back up after the rest.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3x 4:00 on, 2:00 off

Skill (But really just more conditioning)
Every 3 minutes for 5 rounds:
400 m run, row, or ski, or 1,000 m bike

Pick a distance that gives you about a minute to rest after you complete it each time. Post your slowest time to SugarWOD.

Workout of the Day
AMRAP in 15 minutes:
30 kettlebell swings
30 wall balls
Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute. Resume your AMRAP where you left off when you finish with each plank.

standard: 20/12 kg, 12/8 pounds
rx: 28/20 kg, 20/14 pounds
sport: 32/24 kg, 30/20 pounds
metcon: 5 rounds: 1:00 plank, 1:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Slow pull squat snatch plus squat snatch

Your barbell should take about 3 seconds to get from the floor to the liftoff point above your knees on the first rep. The intent is to practice precise positioning and force you to develop power high up in the lift. Do your best to translate those mechanics from the first slow rep to the second regular-speed rep.

Workout of the Day
AMRAP in 10 minutes:
20 double unders
3 front squats

If you don’t have a well-developed clean and front squat, consider dropping the weight and bumping up the number of reps per round (standard is 75/55 for 9 reps). Otherwise, you should be selecting a weight that you’re just barely able to do unbroken for the majority of the workout. It will be normal to have to catch your breath and collect yourself after your double unders before starting your front squats.

standard: 75/55, 9 front squats instead of 3
rx: 155/105
sport: 185/135, drag rope
metcon: 5x 1:20 on, 0:40 off

Skill
EMOM for 10 minutes:
5 deadlifts

This is the last skill work in this deadlifting series. We’re up one more rep from last week. This is 50 deadlifts total, which is a very high volume to be doing at any significant load; be deliberate about your weight selection, and make sure that you’re staying well within your safe limits.

Workout of the Day
5 rounds:
1 minute of calories (bike, row, or ski)
1 minute of burpee box jumps
1 minute of rest

Today’s workout is simple, unweighted, and has an extremely high potential for being very uncomfortable. Take it easy if you need to, and go hard if you want to.

standard: 20/12″
rx: 24/20″
sport: 24/20″, practice quick transitions and quicker burpees
metcon: 5x 2:00 on, 1:00 off