Category: Workout of the Day

Skill

EMOM for 10 minutes:
Power snatch, freeze in the catch, follow through with overhead squat

Keep your weight light enough that you can comfortable pause in the catch position of the power snatch before following through down to your flexibility limit on the overhead squat. Don’t go so deep that it feels unstable or insecure!

Workout of the Day

5 rounds:
45 seconds of toes to bar
15 seconds of rest
45 seconds of calories
15 seconds of rest

You’ll be moving back and forth in a simple interval couplet today. Focus on short sets and short rest on the toes to bar, and take an aggressive pace on your machine. Scale the range of motion on the toes to bar so that your set sizes are consistently in the 3-5 range. Add up all of your calories and toes to bar at the end of the workout.

standard, rx, and sport: as written
metcon: 10×0:45 on, 0:15 off

Skill

6 rounds, each for time:
12 alternating dumbbell power snatches
12 lateral burpees over the dumbbell

Rest about 90 seconds between rounds

Your coach will give you about 15 minutes to get through this sprint work. Use a light enough weight that you can complete every round of snatches unbroken, and move quickly without losing range of motion or secure technique. Push the pace on the lateral burpees, check your time after each round, and record the slowest of the six to SugarWOD.

standard: 35/20
rx: 50/35
sport: 50/35, 16 snatches and 16 burpees

Workout of the Day

AMRAP in 8 minutes:
20 double unders
5 front squats

Your front squat weight should be light enough that you can do most of the rounds unbroken, but heavy enough that it starts getting really nasty and takes a bit of rest. If you’re strong on the movement, bump up to the sport weight! Choose a jump rope scaling option that lets you finish in 30 seconds or less each round.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×1:40 on, 0:20 off

Workout of the Day

5 rounds, each for time:
12 sandbag cleans
300 meter run

Rest about 2-3 minutes between rounds.

Record the slowest of your 5 rounds.

We’re getting back on the sandbags for some short and hard efforts today. You should be pushing to move through the sandbag cleans as quickly as possible without compromising technique, and then hitting the run at a fast pace. Take a good 2-3 minutes to rest before repeating.

standard: 70/55 pounds
rx: 100/70 pounds
sport: 150/100 pounds
metcon: 5×2:00 on, 2:00 off

Workout of the Day

AMRAP in 20 minutes:
200 meter farmer’s carry (one kettlebell, one dumbbell)
20 box jumps
20 kettlebell swings
20 box jumps

Pick a kettlebell with which you can complete the 20 swings in no more than 2 or 3 sets each round. Find a steady and sustainable pace on the box jumps, and try to move quickly on the farmer’s carry so that you minimize the amount of time you spend holding your weights.

standard: 35/20 pound dumbbell, 16/12 kg kettlebell, 20/12 inch box
rx and sport: 50/35 pound dumbbell, 24/16 kg kettlebell, 24/20 inch box
metcon: 4×4:00 on, 1:00 off

Skill

7 rounds:
One set of hard strict ring dips (target: 3-5)
One set of easy push ups (target: 8-12)

Rest 60-90 seconds

Today’s work is the dip/push up counterpart to last Friday’s pull up/ring row sets. Scale the dips to be tough, and the push ups to be easy. Transition immediately from your dips to your push ups before resting 60-90 seconds between rounds.

Workout of the Day

AMRAP in 10 minutes:
200 meter run
20 wall balls

Scale your medicine ball weight so that you can keep quick sets of at least 5-10. This workout is a great chance to challenge yourself to a few unbroken sets of wall balls! Hang on to that thing and see if you surprise yourself.

standard: 12/8 pound ball
rx and sport: 20/14 pound ball
metcon: 5×1:40 on, 0:20 off

Skill

8 sets:
Power clean plus split jerk
Rest about a minute between sets

Work at your own tempo, and build up to a heavy single if you’re up for it! Feel free to extend your rest time a bit, as long as you can wrap everything up in no more than about 15 minutes.

Workout of the Day

For time:
20 clean and jerks
500 meter run
20 clean and jerks

12 minute time cap

Grab a barbell with which you’d typically do quick singles in a workout. If you’re comfortable pushing the pace, try to hold on to some touch and go sets. Keep your pace from slowing to total recovery on the run, and then try to stay strong on the second round of clean and jerks.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4:00 on, 1:00 off, 4:00 on

Skill

EMOM for 8 minutes:
One set of toes to bar

We’re taking some time to practice basic toe to bar technique today. Keep the set sizes manageable and repeatable, and focus on a balanced movement that stays on-cadence rather than sacrificing everything for range of motion. Record your smallest set size to SugarWOD

Workout of the Day

AMRAP in 7 minutes:
20 medicine ball step ups
8 strict pull ups

Rest 2 minutes

AMRAP in 7 minutes:
20 medicine ball step ups
20/15 calories

Shoot for a tough strict pull up difficulty today; you’ll have a good conditioning challenge in the second AMRAP, so it’s ok if the first one slows to a bit of a grind. Keep a steady cadence on the step ups, and move fast on the machine. Record two sets of rounds and reps today.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 7:00 on, 2:00 off, 7:00 on