Category: Workout of the Day

Skill
10 minutes of handstand practice

Just starting off? Try some wall walks or box shoulder stands!

Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding!

Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels!

Ex-gymnast? Set up 4 cones in a line with about 6 feet between each, and see how many laps of a slalom you can complete in one effort!

Workout of the Day
4 rounds, 4 minutes on, 1 minute off:
400 m run at the start of the interval, then AMRAP in the remainder of:
20 kettlebell swings
40 double unders

Pick a swing weight that lets you finish your 20 reps in one or two sets. Add up your rounds and reps for each of the 4 intervals at the end of the workout (Chief-style).

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

Skill
EMOM for 10 minutes:
Hang clean high pull plus hang power clean

Practice hitting full and efficient extension in your high pull, and then carry that technique into the second rep, following through for the hang power clean. Remember to deadlift the bar up to the hang and come to a stop before beginning the set. Use this as a chance to get a sense for how heavy you might want to go in the workout.

Workout of the Day
AMRAP in 12 minutes:
9 lateral burpees
6 deadlifts
3 hang power cleans

Choose a weight based off of your hang power cleans; you should be able to do all 3 reps unbroken for most or all of the workout.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5x 2:30 on, 0:30 off

Workout of the Day
5 rounds:
1 minute of push presses
1 minute of overhead lunges
2 minutes to run 200 m

We’re working with a very light barbell today, focusing on settling into a smooth and sustainable cadence on both the push press and the overhead lunges. Pick a weight that lets you work for the majority of each minute. On the run, any time you have left over in the 2 minutes is yours to rest.

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

Workout of the Day
AMRAP in 20 minutes, with a partner:
500 m medicine ball carry
50 wall balls

You’ll both run together, switching who is carrying the medicine ball whenever you’d like. When you get back in, one person will work at a time on the wall balls until as a team you’ve done a total of 50. You may use different weights on the wall balls (if you’re an rx mixed pair, for example), but you must take the heavier of the two medicine balls on the run.

If you’ve got the time after the workout, head out to watch our teams compete at the 2022 Caffeine and Kilos invitational! It will be at the Old Town Plaza at 9615 Railroad Street in Elk Grove, and will run from 8 am until 6 pm. We have 8 athletes competing today, and they would love the extra support!

standard: 12/8 lb, 10/9′
rx: 20/14 lb, 10/9′
sport: 20/14 lb, 10/9′
metcon: 4x 3:00 on, 2:00 off

Skill
AMRAP in 8 minutes:
20 second handstand hold
20 Russian twists with a plate

Grab a light plate (10, 15, or 25 pounds) for this skill work. Feel free to modify the handstand hold to a plank hold or a shoulder stand supported by two boxes.

Workout of the Day
AMRAP in 16 minutes:
4 clean and jerks
8 push ups
40 drag rope single unders

This is a great chance to use the technique for quick singles that we practiced on Monday. Your clean and jerk weight should be heavy enough that you aren’t going touch-and-go, but light enough that it isn’t ever getting sloppy.

standard: 95/65
rx: 155/105
sport: 185/135 (still single unders)
metcon: 4x 3:00 on, 1:00 off

Skill
12×45 seconds:
3 power snatches (touch and go)

We’ll be practicing a sport approach to lifting again today with our touch and go power snatches. If you’re newer to touch and go, then lower the bar to the hang to consider your next move before going all the way to the floor for your next rep. Keep the weight light; 36 reps in 9 minutes is quite a lot.

Workout of the Day
Every 3 minutes for 7 rounds:
400 m run

If you’re tracking your time today, then record your fastest and your slowest times to the whiteboard and SugarWOD. Scale the distance so that you have at least 45 seconds to rest after each effort.

standard: 400 m run, row, or ski, or 1,000 m bike
rx: 400 m run
sport: 400 m run
metcon: 7×2:00 on, 1:00 off

Skill
Deadlift 6 sets of 4 reps

We’re hitting the same total volume as last week, but now with 6 sets of 4 reps instead of 8 sets of 3. If you were able to easily hold the same weight across all 8 sets last week, consider shooting for the same load here. Otherwise, you’ll likely have to take it down by a few pounds to keep your technique solid.

Workout of the Day
AMRAP in 10 minutes:
5-10-15-20-25… etc
Burpee box jumps
40 double unders after each round

Your jump rope volume and difficulty should be scaled so that it doesn’t take more than about 45 seconds to a minute to work through each round.

standard: 20/12″, drag rope singles
rx: 24/20″, normal double unders
sport: 24/20″, drag rope double unders
metcon: 5x 1:40 on, 0:20 off

Skill
6 rounds:
30 second arch hold
30 second L sit
30 second rest

Tuck your knees if you have to on the L sit in order to hold for the whole 30 seconds. Convince your coach to do trivia, and let them know that there’s a fancy new trivia book gifted by one of our members sitting on the cubbies in the office.

Workout of the Day
AMRAP in 8 minutes:
16/12 calories (bike, ski, or row)
24 sit ups

Rest 2 minutes, then:

AMRAP in 8 minutes:
16 front squats
24 sit ups

Your front squat weight should be light enough for you to get the 16 reps done in no more than two sets throughout the workout. Note that the 16/12 calories in the first AMRAP is the men’s/women’s volume.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
12×45 seconds
2 power cleans (not touch-and-go)

Practice dropping the bar from the top and quickly resetting for your second rep today. The weight will be lighter, and the setup time for each lift should feel more like you’re doing a conditioning workout than a skill piece.

Workout of the Day
AMRAP in 12 minutes:
200 m run
20 alternating dumbbell hang power snatches

We’re keeping the dumbbell at the hang for this workout; use a weight that lets you make it through all 20 reps in one or two sets each round.

standard: 35/20
rx: 50/25
sport: 15 barbell hang power snatches, 75/55
metcon: 12x 0:45 on, 0:15 off

Workout of the Day
AMRAP in 20 minutes:
400 m run
30 wall balls
20 burpees

Enjoy the running weather! Pick a med ball weight that lets you finish each round in about two sets.

standard: 12/8 lb
rx: 20/14 lb
sport: 20/14 lb, unbroken wall balls
metcon: 10x 1:20 on, 0:40 off