Category: Workout of the Day

Skill
8 sets of 3 reps:
Tempo back squat: 3 seconds down, 3 second hold, quick drive up.

Use a lighter weight across these 8 sets than you would for a regular back squat. For the tempo back squat, you’ll be descending slowly over the course of 3 seconds, holding at the bottom of the squat for 3 seconds, and then standing up at your normal speed. You should not be going so heavy that you’re risking failure, but do be sure to ask for two spotters if you aren’t certain that you’ll make it through all 3 reps.

Workout of the Day
AMRAP in 15 minutes:
8 hang power cleans
8 overhead lunges
25 sit ups

Pick a weight that lets you move through the hang power cleans unbroken, take a short break, and then move through the overhead lunges unbroken without compromising on form.

standard: 65/45
rx: 95/65
sport: 95/65, 8 t2b
overachiever: 115/85, 8 t2b

Skill
Every 90 seconds for 6 rounds:
3 squat cleans plus one set of push ups

Pick a push up difficulty that lets you get through about 5-20 push ups each round. Keep the push up sets sub-maximal, remembering that you have 6 rounds of this and will want to buy yourself at least 30 seconds of rest before getting back on the barbell.

Workout of the Day
Every 6 minutes for 4 rounds:
800 m run, row, or ski, or 2,000 m bike

Record the slowest of your 4 times as your score.

Skill
Every 90 seconds for 10 rounds:
One wall walk plus a 10-30 second hold at the top
Immediately into a 10-30 second L-sit
Rest for the remainder of the 90 seconds after you complete each movement

Be sure to come down from your wall walk while you still have energy; these should not be max effort holds that have you shaking or collapsing by the end of them. prioritize good core position over the duration of the hold.

Workout of the Day
AMRAP in 12 minutes:
20 alternating dumbbell power snatches
12 burpee box jump overs

The dumbbell snatch weights are intentionally very light on this workout; the snatches should be a light, unbroken recovery set, with a similar effect to that of a short run or bike effort. If you are looking to make up time on your rounds, do so by speeding up the burpee box jump overs.

standard: 25/15, 20/14″
rx: 35/20, 20/14″
sport: 35/20, 20/14″
overachiever: 35/20, 20/14″

Skill
EMOM for 10 minutes:
2 squat snatches

Keep the weight light enough to be technically consistent across all ten rounds. Focus on catching with locked out elbows.

Workout of the Day
AMRAP in 20 minutes:
400 m run, row, or ski, or 1000 m bike
20 kettlebell swings
20 goblet squats

Pick a slightly lighter kettlebell than you normally do, and move at a steady and maybe unbroken pace through the whole 20 minutes.

standard: 16/12
rx: 24/16
sport: 28/20
overachiever: 32/24

Skill
10 sets of 3 strict pull ups

We’ll be off the clock here. Ring rows, weighted pull ups, and banded pull ups are all fair games.

Workout of the Day
3 times through, with 2 minutes of rest between each AMRAP:

AMRAP in 5 minutes:
50 double unders
30 sit ups
10 clean and jerks

Keep track of your rounds and reps for each of the 3 AMRAPs individually, and record your score as the lowest of those 3. The purpose of this scoring method is to encourage you to plan ahead and pick a challenging but sustainable pace that can be held or improved upon across all 3 rounds.

standard: 75/55
rx: 115/85
sport: 135/95
overachiever: 155/105

Workout of the Day
COACH JAKOB’S LAST DAY!
6 rounds:
1 minute of thrusters
30 seconds of rest
1 minute of calories (assault bike or rower)
30 seconds of rest

Keep the barbell light enough that you’re able to get at least 15-20 reps done within the minute of work. Your score is the sum of all of your calories and all or your thruster reps. If classes are large find someone to share a machine with.

standard: 45/35
rx: 75/55
sport: 96/65
overachiever: 95/65

Workout of the Day
No classes today! Join us for the 2022 Hometown Hoedown!

If you are signed up to compete, please arrive a little before 9 am so that we can start the event briefing at 9 am sharp. The first heat of the first event will begin at 9:30.

Heat and division assignments, along with the live leaderboard, can be viewed at:

https://docs.google.com/spreadsheets/d/e/2PACX-1vQUoPmPcuEszSyCiIaOODR1DwOCjujXgqae0IpEXcqavoutxN7lkqLTjo2CBDyOVDT5s1rRzbva-U1M/pubhtml

We would like to keep everyone’s heat assignment as-is so that the event can flow smoothly, but if you have been assigned to the wrong division then find Alex and let him know that you want to change from rx to scaled or vise-versa. Please wait until the events are released to request a division change! It’s an easy switch to make.

If you aren’t competing, come by to cheer everyone on, help judge if you’re up for it, and hang out after the competition for food, drinks, and fun.

Event descriptions are available on Sugarwod!

Skill
8 rounds:
20 second arch hold
20 seconds of Russian twists
20 seconds of rest

Use a 5-15 pound plate for the Russian twists, and have fun with some low-impact core work!

Workout of the Day
Every 3 minutes for 7 rounds:

400 m run, row, or ski, or 1000 m bike

Record the slowest round of rounds 3 through 7 as your score. This means that you can use rounds one and two to gauge your pace and try to find something sustainable for the last 5 rounds.

Skill
10 minutes of handstand practice

Have fun with your drills today! Pick a few skills that you’d like to work on, or look to your coach for suggestions. Any inverted movement is fair game to practice, as long as it’s safe.

Workout of the Day
AMRAP in 15 minutes:
200 m run
12 alternating devil presses

Settle in to a rhythm and enjoy! The devil press is a burpee plus a dumbbell snatch; your coach will review the movement, so no worries if it doesn’t sound familiar.

standard: 35/20
rx: 50/35
sport: 50/35
overachiever: 65/45

Skill
EMOM for 10 minutes:
Snatch (squat or power) plus 2 overhead squats

Stay within a strong range of motion on all 3 reps; only squat as low as you can go while guaranteeing locked out elbows, heels flat on the ground, and knees tracking in-line with the toes.

Workout of the Day
AMRAP in 12 minutes:
30 wall balls
60 double unders

Scale the wall ball weight and the jump rope difficulty so that neither of them individually takes more than about one and a half minutes to complete.

standard: 14/10
rx: 20/14
sport: 20/14
overachiever: 30/20