Category: Workout of the Day

Skill
EMOM for 5 minutes:
Clean and jerk, working up in weight

Then

5 minutes to work up to a heavy single, off the EMOM interval

Start at a moderate weight and work your way up each minute for the first 5 minutes of the skill. In the last 5 minutes you don’t have to keep lifting on the minute timer, and can slow things down a little bit. If you’re newer to the movement, you may want to stay on the minute timer and get a little more volume of technique work in.

Workout of the Day
3 rounds for time:
400 meter run
21 alternating dumbbell power snatches
12 toes to bar

16 minute time cap

Scale the toes to bar to a difficulty that lets you maintain quick sets of at least 3. Choose a dumbbell weight that you can hang on to for sets of 8-10 throughout the workout. This is meant to be a fast and low-load workout, so keep things manageable and push the pace!

standard: 35/20
rx and sport: 50/35
metcon: 5×2:00 on, 0:30 off

Workout of the Day
AMRAP in 8 minutes:
10 thrusters
10 lateral burpees

This is the last thruster/burpee test in the progression! This is a repeat of the first thing we did back on Thursday, August 1st. Check your notes if you were here that day, and see if the last month of thrusters and burpees helps you get a couple more rounds.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×1:45 on, 0:15 off

Skill
Stretching, to be done after the workout of the day.

Either 15 minutes of coach’s choice, or:

2 minute pigeon stretch per side
2 minute puppy dog
2 minute lunge stretch per side
2 minute standing straddle
1 minute down dog

Skill
4 sets of 9 deadlifts
Rest about 3 minutes between sets

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. We have just two more weeks of this progression: the 3×10 week and the 4×10 week.

Workout of the Day
3 rounds:
2 minutes to run 200 m, then max ring dips
2 minutes to run 200 m, then max calories

Scale the ring dips using a band or by keeping your feet on the ground. Modify the run distance so that you have about a minute to work on the dips or calories each interval. Record your total dips and calories.

standard and rx: as written
sport: ring dips on the high rings (muscle up to start each set)
metcon: 6×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
20-30 seconds of handstand skill practice

Pick a skill or two from the list below and work on it for 20-30 seconds each minute. The skills are listed easiest first.

Plank hold
Partial range of motion wall walk
Full range of motion wall walk
Handstand kick up against wall
Freestanding handstand
Handstand walk

Workout of the Day
For time:
500 meter run
15 push jerks
30 front rack lunges
15 push jerks
500 meter run

15 minute time cap

Make sure you’re comfortable with your weight selection on both the push jerk and the front rack lunge today; both movements can get extremely challenging very quickly if you aren’t aware of your limits. You should be able to sustain smooth sets of 5 with excellent technique on both barbell movements throughout the whole workout. Run the first 500 at a steady pace, and push it on the second one.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:30 on, 0:30 off

Skill
Every 90 seconds for 8 rounds:
15 double unders
3 touch and go power snatches

Modify the volume and difficulty of the jump rope buy-in so that it takes no more than 15 seconds per round. Transition quickly on the power snatches and hang on for a set of three. Make sure you’re going light enough that you can safely keep excellent lifting form across all 8 rounds.

Workout of the Day
AMRAP in 15 minutes:
3-6-9-12-15-18-21… etc
Burpee box jump
Before each round, complete:
24 sit ups
12 kettlebell swings

Use a lighter kettlebell weight today so that you can keep the majority of the rounds unbroken. The sit ups and swings should be a bit of a conditioning buy-in at the start of each round before the workout shifts to being dominated by the increasing number of burpee box jumps.

standard: 16/12 kg kb, 20/12 inch box
rx: 24/16 kg kb, 24/20 inch box
sport: 28/20 kg kb, 24/20 inch box
metcon: 3×2:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
400 meter run
12 wall balls
12 deadlifts
12 wall balls

Choose a deadlift weight that you can complete in one or two sets each round. The wall balls should also take one or two efforts per 12 rep set; the goal here is to keep moving at a steady clip from station to station across the whole 20 minute workout.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 5×3:00 on, 1:00 off

Workout of the Day
Every 3 minutes for 6 rounds:
12 kipping pull ups
200 meter run
12 hang power clean and jerks

Use a count-up clock, and record slowest time to SugarWOD.

The goal in this workout is to have at least 45 seconds of rest after every round before you start the next one (closer to a minute is ideal); scale accordingly. The pull ups can be modified with a band or a reduced number, the run can be shortened, and the hang clean and jerk weight can be lowered. You should be able to do all 12 hang clean and jerks in one unbroken set.

standard: 65/45
rx: 95/65
sport: 95/65, chest to bar
metcon: 6×2:00 on, 1:00 off

Skill
4 rounds:
1:20 of calories
0:10 rest
1:20 of rest or plank
0:10 rest

Hang out in a plank position during the interval opposite the calories if you want a lower-intensity conditioning and core skill piece. If you’re up to push your limits on pacing and power output, then rest instead of planking and shoot for a very aggressive pace on the machine. If you know what power output you typically maintain in a workout (cal/hr on the rower, watts on the assault bike), then shoot for a 20-30% higher output.

standard: plank
rx and sport: rest instead of plank, sprint the calories

Workout of the Day
For time:
30-20-10
Power snatch
Push up

15 minute time cap

Use a barbell with which you can consistently hit quick sets of 5-10 reps. You shouldn’t have to do singles on the power snatches at any point during this workout. Scale the push ups so that they aren’t grinding to a halt. It’s ok if they get quite tough, but you should always be able to do a few more.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 3×3:00 on, 1:00 off

Skill
Every 2:30 for 4 rounds:
5 lateral burpees
10 thrusters
5 to 10 lateral burpees
Rest in the remainder of the time

Use a thruster weight that you can complete in one tough but unbroken set. Pick a burpee count for the second set that lets you finish with 45 seconds to a minute left to rest in the 2:30 interval.

standard: 65/45
rx and sport: 95/65

Workout of the Day
AMRAP in 8 minutes:
6 toes to bar
16 bodyweight lunges

Be sure that you’re hitting full range of motion on the lunges, rather than going for such a quick pace that you aren’t standing up all the way to finish the reps. Scale the toes to bar to a difficulty that you can finish in one or two sets each round.

standard, rx, and sport: as written
metcon: 3:00 on, 1:00 off, 4:00 on

Skill
3 sets of 9 deadlifts
Rest about 3 minutes between sets

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down.

Workout of the Day
5 rounds:
90 seconds to complete 7 push jerks, then max calories in remaining time
90 seconds of rest

Load your barbell to a weight that lets you complete the 7 push jerks in one or two tough sets; you should be onto your machine and moving after no more than about 30 seconds. Add up all your calories for your total.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:30 on, 1:30 off