Find your fittest self
5 rounds:
1 minute of sandbag cleans
1 minute of strict pull ups
1 minute of strict ring dips
1 minute of calories
1 minute of rest
The sandbag cleans, pull ups, and ring dips are very tough movements and will all have relatively low rep counts per minute. Challenge yourself so that you’re working for each of those reps.
standard: 70/45
rx: 100/70
sport: 150/100
metcon: 5×4:00 on, 1:00 off
AMRAP in 20 minutes:
10-15-20-25-30-35… etc
Hang power snatch
Lateral burpee
After every complete round, run 400 meters
Use a barbell weight that lets you hang on to very consistent sets of at least 5. The round sizes will escalate very quickly today, shifting the working from being dominated by the run in the first few rounds to dominated by the snatches and burpees towards the end. Don’t start up at too quick of a pace just because the round sizes are small.
standard: 55/45
rx: 75/55
sport: 95/65
metcon: 5×3:00 on, 1:00 off
Just one class at 9 am today, with open gym from 10-11!
Workout of the Day:
AMRAP in 24 minutes, with a partner:
500 meter medicine ball carry, switching any time
35 synchro squats, one partner holding the ball, switch any time
2 minute total plank, switching any time
Use a medicine ball that both you and your partner are comfortable working with; you’ll be passing the ball back and forth whenever you need to on both the run and the synchro squats, so make sure it’s a good weight! Alternate who’s planking and who’s resting until you’ve accumulated a total of 2 minutes as a pair, then proceed to the next round.
Every 45 seconds for 10 rounds:
Power clean plus front squat plus split jerk
This is a lot of work to get done on a 45 second clock, so be conservative with your loading for the first half of the interval. One you get through 5 rounds of the complex, start bumping the weight up a little more if it’s feeling strong!
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks
Time cap: 15 minutes
Happy Birthday, Liane! We’re doing a repeat of her birthday workout from last year, a variation on a classic benchmark. You should use a barbell light enough that you could complete one round unbroken. That won’t be a great plan for everyone, but for folks who are strong on the lifts it might not be a bad idea.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×1:30 on, 0:30 off
Deadlift
6 sets of 3 reps
Targret about 70% of your max, or add 5-10 pounds from last week’s effort.
Hold the same weight across the board on all 6 sets. This is our last week of this deadlift progression, so push the weight a bit if your think you can.
5 rounds:
45 seconds to complete 12 wall balls
15 seconds of rest
45 seconds of calories
15 seconds of rest
The wall ball interval in this workout is a fixed number, and once you reach it you get to rest for the remainder of the workout. Try to hang on for a single unbroken set of 12. When you get to the machine, push the pace hard; the sum of all of your accumulated calories will be your score for today.
standard: 12/8
rx: 20/14
sport: 20/14, complete 16 wall balls instead of 12
metcon: 10×0:45 on, 0:15 off
Every 45 seconds for 10 rounds:
Power snatch
Focus on landing with your feet in a regular squat stance; it’s easy to let the feet kick wide into a sumo position on the power movements, so do your best not to let that happen today.
3 rounds for time:
16 push ups
24 box jump overs
24 kettlebell swings
16 minute time cap
Choose a push up difficulty that never has you reduced to doing one at a time. Stay steady and focused on the box jump overs, and then try to hang on to slightly larger sets than you might otherwise on the kettlebell swings; the rx weight isn’t too heavy today, so push the volume a bit.
standard: 20/12 inch box, 16/12 kg KB
rx: 24/20 inch box, 24/16 kg KB
sport: 24/20 inch box, 28/20 kg KB
metcon: 3×3:00 on, 1:00 off
6 rounds:
1 minute to complete:
12 alternating dumbbell power snatches
Max lateral burpees over dumbbell in remaining time
90 seconds of rest
We’ll be on 60 second/90 second interval clock for this skill work. Be smooth and consistent on your dumbbell snatches, then push the pace hard on the lateral burpees. You’ll likely have about 30 seconds to accumulate burpee reps each interval. Add up all your burpees at the end of the skill and record to SugarWOD.
standard: 35/20
rx and sport: 50/35
AMRAP in 9 minutes:
200 meter run
16 goblet lunges (one dumbbell)
12 toes to bar
Scale the toes to bar so that you can complete the 12 reps in no more than 3 or 4 quick sets. Use the same dumbbell for your goblet lunges that you used for your dumbbell snatches in the skill work. Dial back the intensity on this if you went really hard on the skill.
standard: 35/20
rx and sport: 50/35
metcon: 3×2:30 on, 0:30 off
AMRAP in 20 minutes:
500 meter run
12 strict pull ups
24 medicine ball step ups
Challenge yourself on the strict pull ups today; they should be tough enough that you’re doing a few singles in each round by the end of the workout, but easy enough that you can always start with a small set. Settle into a steady pace on the step ups.
standard: 12/8 pound ball, 20/12 inch box
rx: 20/14 pound ball, 24/20 inch box
sport: same as rx, but bar muscle ups instead of strict pull ups
metcon: 4×4:00 on, 1:00 off
Every 5 minutes for 5 rounds:
8 push jerks
16 deadlifts
400 meter run
Focus on the push jerks when you’re choosing your weight today; the bar should be light enough that doing all 8 in a single set is possible every round. No need to actually execute on that if it seems like it would be too aggressive of a pace, but it shouldn’t be out of the question. Hang on for the 16 deadlifts after your push jerks, and check your time when you get in from each run. Record the slowest of your 5 times.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 2:00 off
10 minutes of handstand practice
Take your time working on handstand drills at your own pace today. Ask your coach for guidance and spotting if you’d like to try a new skill, and have fun!
Below is a list of handstand skills and drills in roughly ascending order of difficulty. If you’re looking to progress, get a little practice in at the drill you’re comfortable with, then tackle the next one on the list with your coach.
Plank
Pike plank
Wall walk
Box shoulder stand
Handstand kick up against wall
Crow stand
Cartwheel
Freestanding handstand kick up
Handstand walk
Pirouettes
Freestanding handstand hold (no movement)
Handstand walk (12 feet), pirouette, repeat
4 rounds:
1 minute of overhead lunges
20 seconds of rest
1 minute of strict ring dips
20 seconds of rest
1 minute of calories
20 seconds of rest
Choose an overhead lunge weight that lets you complete 2 or 3 sets of 5 to 10 reps within each minute of work. Scale down to a front rack lunge if the overhead position feels unstable for you. Modify the dip difficulty so that you are completing quick sets of 2-5 reps throughout the workout.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 12×1:00 on, 0:20 off