Category: Workout of the Day

Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Almost there! Just one more week of squats after this.

Ask for spotters if you’re going hard, and be sure to get some warm up sets in between the empty bar and your first work set at 70%.

Also, take your time on the sets. We’ve seen some people really rushing through their reps. You can take a couple of breaths at the top of each rep before you go down for the next one.

Workout of the Day
5 rounds:
40 seconds of box jump overs
20 seconds of rest
40 seconds of ring dips
20 seconds of rest
40 seconds of calories
20 seconds of rest

The rest will be enough to transition from one station to the next, but not enough to fully recover. Make it your goal to start working right at the beginning of each interval, and to get a few reps in the last couple seconds of each interval, even if you have to rest or slow down in the middle.
In particular, don’t stop rowing or biking early.

standard: push ups, 20/12″
rx: 24/20″
sport: ring dips on the high rings (muscle up to start each set)
metcon: 15×0:40 on, 0:20 off

Workout of the Day
Every 7 minutes for 3 rounds:
30 goblet squats
50 sit ups
30 kettlebell swings

Rest in the remainder of the 7 minutes.
Post your slowest of the three times to the board and SugarWOD.

Use a kettlebell that lets you finish the 30 swings in no more than 4 sets. Your core will be pretty tired by the time the swings roll around, so pay extra attention to keeping good positioning.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 3×5:00 on, 2:00 off

Workout of the Day
Rx and Sport:
AMRAP in 15 minutes:
5-10-15-20-25-30….
Burpee pull ups
10 shuttle runs after each round*

After 15 minutes, you immediately go into 5 minutes to find a max weight thruster from the floor.

Standard:
AMRAP in 15 minutes:
5-10-15-20-25-30….
Burpees to a target
10 shuttle runs after each round*

After 15 minutes, you immediately go into 5 minutes to find a max weight thruster from the floor.

*25 feet out and 25 feet back, for a total of 50 feet per shuttle run

Time for the second Open workout of 2023!

Pacing the first portion of this workout will be very straightforward: 15 minutes of burpees and running is not a sprint, and the best approach will be the one that has the most consistent speed rep-to-rep throughout the workout. You need to know yourself and know what sort of tempo you can hang on to, but as long as you’ve got that information there isn’t a lot you can do to mess it up.

The big catch in this workout is the max weight thruster that comes after the AMRAP. Your body will be pretty evenly roasted by the time you get to the lift, so consider hitting a lighter lift to get used to the movement before you load it up. Be very aware of your stability and positioning, and don’t push into loads that compromise your form.

Post total reps to this workout in SugarWOD, and thruster load to the workout beneath it.

Workout of the Day
23.2 part 2

Post your thruster weight from the second part of the workout here.

Skill
EMOM for 10 minutes:
1 thruster, with the barbell starting on the floor

If you’re tackling the Open tomorrow, you’ll get a chance to work up to a max thruster after the first part of the workout. Use today to test the movement and get a sense for what you might be targeting. You can do a squat clean thruster, or clean the barbell up the the shoulders, stand tall, and then do a thruster; both techniques are acceptable.

If you aren’t doing the Open tomorrow, feel free to go heavier on the lift today.

Either way, focus on keeping your core tight and your arms moving symmetrically as you follow through out of the squat and overhead.

Workout of the Day
AMRAP in 7 minutes:
15 hang power cleans
30 double unders

3 minute rest

AMRAP in 7 minutes:
15/12 calories (row, bike, or ski)
30 double unders

You should be able to hit sets of 5 on your hang power cleans the whole way through the workout. Pick a jump rope volume and difficulty that never takes more than 30 seconds to complete. Both 7 minute AMRAPs should be sustained and consistent efforts; don’t pick a heavy enough weight or hard enough jump rope movement that you consistently have to stop and rest for more than a few seconds in order to do another set.

Add up your rounds and reps, chief-style.

standard: 75/55, 50 single unders
rx: 95/65
sport: 115/85, drag rope, assault bike
metcon: 7:00 on, 3:00 off, 7:00 on

Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

We’re working through two more weeks of this pull up progression; that will take us through the end of both the Open and our back squat progression. After that we’ll be reincorporating formats similar to the sprint work that we saw prior to the Open (like the power snatch/ burpee from 1/26).

Up an additional 2.5 to 10 pounds from last week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
AMRAP in 12 minutes
8 push ups
12 box jumps
16 KB hang snatches (8 reps on one side, then 8 reps on the other)

Focus on your transitions today.

Feel free to break up the movements or slow down if needed, but make it your goal to move from your last rep on one movement immediately into your first rep on the next movement.
If you need to rest, do so within the movements.
Resting in the middle of your box jumps or push ups is simple enough. If you want to rest on the KB snatches, plan on doing it between the transition from one hand to the other.

standard: 16/12 kg, 20/12″
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon:

Skill
4 rounds:
30 seconds of double under work
15 seconds of rest

45 seconds of rest

4 rounds:
30 seconds of double under work
15 seconds of rest

We’re continuing our double under practice with larger work sets and more rest between them. Check out the guidelines below for a refresher on how to approach this skill.

When you’re practicing, more than half of your sets should end in success. Success means that you stopped the set deliberately instead of being tripped by the rope or whipping yourself. If fewer than half of your sets end in success, then you’ve chosen too difficult of a drill and need to pick an easier one. If all of your sets end in success, then the drill is too easy and you’re ready to move on to a more challenging drill. Below is a list of jump rope drills in order of least to most difficult.

Singles
Singles, increasing speed across each 20 second interval
5 slow singles, 5 fast singles
5 singles, 1 double
4 singles, 1 double (etc…all the way to 1 and 1)
5 singles, 2 doubles (then 4/2, 3/2, etc… all the way to 1/2)
5 singles, 3 doubles (then 4/3, 3/3, etc…)
Generally continuing that pattern of increasing the double count and decreasing the single count until you’re working on unbroken double unders. The same pattern can be applied to double and triple under for more advanced practice, but don’t worry about triple unders until 100 consecutive doubles is pretty consistent.

Progress on this skill will be measured in weeks and months, not minutes. Be patient, and follow the “more than half” guidelines above for successful skill practice. There are other jump rope drills out there; feel free to practice whatever you and your coach decide works best.

Workout of the Day
3 rounds for time:
8 squat clean and jerks
400 m run

15 minute time cap

We’re looking for fast and heavy today. Pick a weight that has you doing singles and working hard to keep them quick before your 400 m run. Use the run as a bit of a recovery after the first two rounds if you need to, then try to push the pace on the last one.

standard: 12 reps per round, 95/65
rx: 155/105
sport: 185/135
metcon: 6×1:20 on, 0:40 off

Skill
Back Squat
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re working through one more three week progression of our 5-3-1 back squat. If you established a new max last cycle then work off that. If you didn’t, consider still adding 5-10 pounds to your max for the purpose of calculating this cycle’s loads.

As always, use spotters if you aren’t sure that you’ll make your set. Your coach will cover spotting technique if needed.

Workout of the Day
AMRAP in 15 minutes:
10 dumbbell push press (single arm)
10 dumbbell overhead lunges (single arm)
15 sit ups

Stick with one arm for all ten reps of the first round on both the push presses and the overhead lunges, then switch arms in the following round. Your weight should be light enough to allow you to hit ten push presses in one or two sets, set the dumbbell down and rest for a moment, and then hit ten overhead lunges unbroken.

If your shoulder mobility doesn’t allow a solid overhead lunge, scale to a goblet lunge.

standard: 35/20
rx: 50/35
sport: double dumbbell on both movements. 2x 45/25 lb
metcon: 10×0:45 on, 0:45 off

Workout of the Day
Only one class today at 10 am, with open gym from 11 – 1 pm.
We’ll get our back squats done tomorrow.

AMRAP in 24 minutes with a partner:
8 pull ups
16 burpees
One partner working through at least one full round while the other rests
Every 6 minutes, including at the start of the workout, run 500 m

Both of you will take off on the run at the same time every 6 minutes. Once you both make it back from the run, one of you can start working on the AMRAP. Switch with your partner after you’ve finished one or more full rounds. You can split the work unevenly if you’d like. If you get sent on a run in the middle of a round, pick up where you left off before switching with your partner.

standard: jumping pull ups to a bar ~4 inches below standing reach
rx: kipping or strict pull ups
sport: chest to bar pull ups
metcon: 8×2:15 on, 0:45 off

Workout of the Day
AMRAP in 20 minutes:
30 kettlebell swings
50 air squats
150 drag rope single unders

Settle in for some larger sets on today’s workout. Break up your swings into 2-4 sets to keep them sustainable, and try to move through the squats at a steady and consistent pace. If drag rope single unders are too tough at 150 per round, then pick a normal rope and build your comfort with the movement.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 5×3:00 on, 1:00 off

Workout of the Day
Rx and Sport:
AMRAP in 14 minutes:
60 calories on the rower
50 toes to bar
40 wall balls (20/14 lb, 10/9′ target)
30 power cleans (135/95)
20 muscle ups

Standard:
AMRAP in 14 minutes:
60 calories on the rower
50 hanging knee raises
40 wall balls (14/10 lb, 10/9′ target)
30 power cleans (95/65)
20 pull ups (kipping or strict)

Post rounds and reps to SugarWOD (for example, 0+183)

Workout one of the 2023 Open is here! We’ll be running the workout at the 8:30 and 9:30 classes for anyone not officially registered to compete. These are normal classes, so come on in! If you’re registered to compete, come to open gym to set up for your video.

This workout is a repeat of the 4th workout of the 2014 Open, so we’ve got some experience with it.

Some pointers:
Don’t sprint the row. Pace it like it’s part of a steady cardio 14 minute AMRAP.
Break up your toes to bar into quick and sustainable sets. This might mean 3 at a time, or it might mean 10 at a time; we’ve done this movement a few times in workouts in the last few weeks, so hopefully you’ve got a sense of what you can do.
Sets of 10 is a great starting point on the wall balls. Unbroken is almost certainly a bad idea.
Steady singles or small sets on the cleans. If you’re approaching the 14 minute mark and you’re still on your barbell, pick up the pace. Otherwise, save energy for the muscle ups.
After the cleans, rest enough to feel strong and ready for the muscle ups. Don’t rush your sets.

Just to repeat: if you’re officially registered to compete then you’ll need to video your whole workout. We can’t accommodate this during the classes, so come to open gym at 10:30. We’ll have coaches there to organize and help with videos, movement standards, and pacing questions.