Category: Workout of the Day

Skill
Strict press
5 at 55%
5 at 60%
5 at 65%
5 at 70%
5 at 75%

Take about 15 minutes to work up to a set of 5 strict presses at 75% of your max. Note that the last set is not a max set; get a good strength session in, but save some shoulders for the rest of the week.

Workout of the Day
AMRAP in 8 minutes:
3 hang squat cleans
30 double unders

Use the heaviest weight with which you can consistently do more than one hang squat clean at a time in a workout. Scale your jump rope to take no more than about 45 seconds. There will be a large spread in the results today because of how sensitive both of these movements are to scaling decisions and relative strengths. Don’t worry about what others are lifting or how many rounds they’re finishing; focus on choosing a fun and challenging difficulty for yourself.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 4×1:40 on, 0:20 off

Skill
AMRAP in 7 minutes:
3 toes to bar
3 pull ups (kipping)
30 second supine plank

If you’re confident with both the kipping pull up and the toe to bar, practice transitioning directly from your last toe to bar to your first pull up without breaking the cadence of your kipping swing. If you’re newer to the movement, practice the kipping swing with an exaggerated toe height for the first 3 reps and an exaggerated shoulder position for the last 3 reps.

Workout of the Day
4 rounds:
45 seconds of lateral burpees
15 seconds of rest
45 seconds of power snatches
15 seconds of rest
45 seconds of calories
15 seconds of rest
45 seconds of rest
15 seconds of rest

Today’s interval has built-in transition time; take advantage of that by using the full 45 seconds to get work done on each station rather than stopping early to transition.

Pacing notes:
You’ll be fresh for the burpees each round, so go hard.
You’ll be tired on the snatches each round after the burpees, so focus on positioning and stability.
You get to rest after your machine, so go hard.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 16×0:45 on, 0:15 off

Workout of the Day
AMRAP in 20 minutes:
30 alternating dumbbell power snatches
30 weighted step ups (single dumbbell)
60 sit ups

Every 4 minutes, including at the start of the workout, complete 100 drag rope single unders

Use a dumbbell weight that you’re very comfortable snatching for high volume. You’ll be using that same dumbbell for the weighted step ups. Pick a volume and difficulty of single unders that you can finish in no more than one and a half minutes every time it comes up.

Pick up where you left off on the AMRAP when you’re done with the jump rope each time.

standard: 35/20, 20/12
rx: 50/35, 24/20
sport: 50/35, 24/20, 100 drag rope single unders plus 25 drag rope double unders every 4 minutes
metcon: 6×3:00 on, 1:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
400 m run,
Then max thrusters in the remaining time

Pick a run distance that you can finish in no more than two minutes each round; drop to a 300 or 200 if needed.

Choose the heaviest thruster weight with which you can sustain small sets without getting sloppy.

One round of this at an all-out pace would be a serious workout by itself, so try to avoid blowing yourself up on the first round.

Remember to squat clean thruster the first rep of each set.

standard: 95/65, 300 m run
rx: 135/95, 400 m run
sport: 155/105, 400 m run
metcon: 5×3:00 on, 1:00 off

Skill
5 rounds:
20 second hollow
40 second supine plank
20 second arch
40 second rest

Tuck in any number of arms and/or legs if needed to sustain the hollow hold for the whole 20 seconds every round.

Convince your coach to read out some trivia. Bonus points if you make them do a Trebek impression.

Workout of the Day
AMRAP in 15 minutes with a partner:
30 box jump overs total, one person working at a time
10 synchronized devil presses

Split up the box jump overs however you’d like each round and work until 30 total reps have been completed. You’ll both be doing 10 devil presses each round, and should be hitting the bottom and top position of each rep at the same time. Communicate with your partner to let them know when you need rest and when you are ready to work. The box height is the same across the board to allow for faster transitions for mixed pairs.

This workout is a repeat from December 23rd.

standard: 35/20 pound dumbbell, 12 inch box
rx: 50/35 pound dumbbell, 20 inch box
sport: 50/35 pound dumbbell, 24 inch box
metcon: 3×4:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power snatch plus power snatch plus overhead squat

Find strong positioning from the hang, and then replicate that positioning from the floor. Only squat as low as your flexibility will allow. Keep the weight within a range that lets you feel confident across all ten sets of this complex.

Workout of the Day
4 rounds:
1 minute of calories
1 minute of push ups
1 minute of hang power cleans
1 minute of rest

Use a hang power clean weight that lets you hit sets of about 5-8 throughout the workout. This is a great chance to go for a more challenging push up difficulty than you’d normally tackle; the 1 minute interval means that you won’t get stuck on the movement for any longer than if you chose an easier scaling option.

standard: 75/55
rx: 115/85
sport: 135/95, handstand push ups (kipping or strict)
metcon: 4×3:00 on, 1:00 off

Skill
Every 3 minutes for 4 rounds:
400 m run

Saturday’s workout has five runs under heavy time pressure, so we’ll be practicing a similar time and distance today. The goal is to pick a distance that you can very comfortably finish in less than two minutes each round (ideally less than 1:45). If you need to drop the distance down to 300 or 200, definitely do so. Record each time to SugarWOD.

Use a count-up clock so that the times are easy to read when finishing the run.

standard: run or row 400 m, or bike 800 m
rx&sport: run 400 m

Workout of the Day
6 rounds:
40 seconds of wall balls
20 seconds of rest
40 seconds of toes to bar
20 seconds of rest

Try to start and end each 40 second interval with a set, or even a few singles. Keep your head up and your medicine ball held high in front of you at the bottom of each wall ball; avoid letting your torso cave. Scale the toes to bar to partial range of motion, V-ups, or med ball sit ups as needed.

standard: 12/8, V-ups
rx: 20/14
sport: 20/14, unbroken wall balls
metcon: 12×0:40 on, 0:20 off

Skill
10 sets of 5 strict pull ups and 5 ring dips
Rest as needed between rounds, but move immediately from the pull ups to the dips

Use a band on either or both movements to make ten sets of 5 manageable. We’re off the clock, but try not to rest more than a minute or two between each set. The full skill work should take about 15 minutes. You can add weight if you find the unweighted movements too easy, but consider doing the first 5 rounds unweighted before taking on an additional load.

Workout of the Day
For time:
12-15-18-21
Deadlift
60 double unders after each round

12 minute time cap

Keep control of your barbell and your body on the deadlifts. Don’t let the weight whip you down to the floor, and don’t push through poor positioning in the back to keep an aggressive pace.

Your jump rope should be scaled so that you’re able to finish each set in about a minute or less.

If you’re still very new to the deadlift, consider doing 4 rounds of 20 kettlebell deadlifts and 60 jump rope so that you have an easier time maintaining position than you would with the barbell.

standard: 135/95
rx: 185/135
sport: 225/155, drag rope double unders
metcon: 5×1:30 on, 0:30 off

Skill
Every 1:20 for 8 rounds:
Squat clean thruster plus two thrusters

We have a heavy thruster workout on Saturday (rx:135/95), so take this chance to get a sense for where you’re at with the lift. Try to keep the barbell moving smoothly across all three reps rather than letting it come to a stop on the shoulders. If you need to take a moment anywhere in the movement, it should be in the overhead position, and only for a heartbeat or two.

Workout of the Day
AMRAP in 14 minutes:
200 m farmer’s carry (one KB, one DB)
20 burpee box jumps

Move steadily from the start, but avoid getting near your redline. 14 minutes is a long time for this pairing, neither of which will feel like much of a break from the other. Focus on efficient footwork on your burpee box jumps, and you’ll save energy and distract yourself from the discomfort at the same time.

standard: 35/20 lb DB, 16/12 kg KB, 20/12″ box
rx: 50/35 lb DB, 24/16 kg KB, 24/20″ box
sport: 100/70 lb sandbag carry, 30/24″ box
metcon: 3×4:00 on, 1:00 off

Workout of the Day
AMRAP in 25 minutes:
50 Russian kettlebell swings (eye level)
60 push ups
70 lunges (unweighted)
80 sit ups

Before every movement, run 500 m

Happy Birthday, Alex Tomaich! If you’ve ever had the pleasure of hitting a running workout with (behind) Alex, you’ll have guessed what his birthday workout prominently features.

The swings here are lighter and lower than what we usually do, so you should be able to keep a strong pace on them. The push ups will likely be a major sticking point without very thoughtful scaling; focus your preparation on making sure that you are comfortable with the volume and difficulty of the task that you set for yourself.

To clarify, the sequence of this workout will go:
500 m run
50 swings
500 m run
60 push ups
500 m run
70 lunges
500 m run
80 sit ups
And then back to the beginning

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 5×3:30 on, 1:30 off