Category: Workout of the Day

Workout of the Day
5 rounds:
2 minute of calories (row, bike, or ski)
1 minute of push presses
1 minute of drag rope double unders

Go light enough on the push press that you’re getting two or three sets of 5-10 reps each minute. Note that there isn’t any programmed rest, so pace conservatively. Your score is the sum of all of your reps and calories.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5×2:00 on, 2:00 off

Workout of the Day
AMRAP in 18 minutes, with a partner:
20 box jumps
10 toes to bar
You’ll work on that AMRAP while your partner completes a 500 m row or 1,000 m bike. Once your partner finishes their distance on the machine, you’ll switch. Your partner will pick up where you left off on the AMRAP, and you’ll complete the 500 m row or 1,000 m bike. Your score is total rounds and reps of the AMRAP.

standard: V-ups, 20/12
rx: 24/20
sport: 30/24
metcon: 6×2:20 on, 0:40 off

Skill
Strict Press
6 sets of 3 reps

Shoot to have your last couple of work sets be around 80% of your max. Focus on keeping your legs and core tight so that each rep is all arms.

Workout of the Day
AMRAP in 10 minutes:
Lateral burpees
Every minute, including at the start of the workout, complete 4 squat clean thrusters

Your barbell weight should be heavy enough that quick singles is the best approach, but light enough that you are always through with the squat clean thrusters in under 30 seconds. Your score is the total number of burpees you accumulate across all 10 minutes (don’t count the squat clean thrusters towards that score.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10×0:45 on, 0:15 off

Skill
Every 1:20 for 10 rounds:

First 6 rounds:
Hang power snatch + power snatch + overhead squat

Last 4 rounds:
Squat snatch

Use the first drill sequence to warm up the movement and practice it at a decently challenging load. If you want to push the weight a little bit, do so in the last 4 rounds.

Workout of the Day
5 rounds:
1 minute of calories (row, bike, or ski)
20 seconds of rest
1 minute of weighted box step overs (single dumbbell)
20 seconds of rest

The rest here is just long enough to let you work for the whole minute and transition to the next movement; you won’t actually get a lot of recovery in during that time. Pick a weight and a pace that lets you move consistently throughout the whole workout.

standard: 35/20, 20/12
rx: 50/35, 24/20
sport: 45/30, 24/20, two dumbbells
metcon: 10×1:00 on, 0:20 off

Warm Up
Gym access is still blocked by downed power lines, so we’ve got more at-home programming for you.

Warm up:

Part one:
AMRAP in 5 minutes:
10 lunges
5 inchworms
3 burpees

Part two:
3 rounds:
9 push ups
45 second down dog
45 second puppy dog

Part three:
AMRAP in 5 minutes:
20 lateral hops (hopping left and right over a line)
10 air squats

Workout of the Day
AMRAP in 16 minutes:
30 mountain climbers
20 air squats
Every 2 minutes, including at the start of the workout, hold in an L-sit for 30 seconds.

rx: hold an empty water bottle between your feet in the L sit
sport: hold a full water bottle between your feet in the L sit. And none of those dinky airplane water bottles.

Stretching
2 minute half saddle, leaning back, per side
2 minute frog
2 minute half saddle, leaning forward, per side
1 minute down dog
2 minute puppy dog

Warm Up
Still closed due to power line repair on 2nd street 🙁 Check Instagram and email for updates!

Warm up:

Part one:
3 rounds:
30 plank should taps
20 lunges

Part two:
AMRAP in 5 minutes:
3 push ups
3 burpees
12 air squats

Part three:
3 rounds:
30 second arch hold
30 second twisted cross per side

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
5 push ups
10 jumping lunges
15 sit ups

Score this one Chief-style, adding up all your rounds and all your reps at the end of the workout. Remember to always start back on the push ups in each new 3 minute interval.

Stretching
2 minute seated straddle
2 minute lunge, each side
1 minute down dog
2 minute standing straddle
1 minute twisted cross per side

Warm Up
2nd street is still inaccessible, so we won’t be able to open for classes today (Monday, 1/9).

Here’s some homework!

Warm up:

Part one:
4 rounds:
30 second plank
20 mountain climbers
10 lunges

Part two:
3 rounds:
15 sit ups
10 push ups
5 burpees

Part three:
2 rounds:
1 minute supine plank
30 air squats

Workout of the Day
AMRAP in 20 minutes:
30 Russian twists with a light object
20 overhead lunges with a light object
10 burpees

Grab an appropriately hefty implement, and get after it! We hope to see ya’ll tomorrow (Tuesday). Check instagram and email for updates on the road closure.

Post object used to SugarWOD.

standard: textbook, large cantaloupe, mostly-full bottle of wine, or similar
rx: dictionary, watermelon, cheap ikea stool, or similar
sport: small child, sack of potatoes, that cracked paver that you’ll never use, or similar

Stretching
C’mon, you know you’ve got time for it…

2 minute pigeon, each side
1 minute standing straddle
2 minute lunge, each side
1 minute standing straddle
1 minute twisted cross, each side

Workout of the Day
AMRAP in 18 minutes:
100 drag rope single unders
30 med ball sit ups
30 kettlebell swings

Make sure that your kettlebell swing weight is light enough that the high volume you’ll likely be hitting won’t be an overload. Scale to a weight that never takes you more than three sets.

standard: 12/8 kg, 12/8 lb
rx: 24/16 kg, 20/14 lb
sport: 28/20, 20/14 b
metcon: 6×2:00 on, 1:00 off

Workout of the Day
AMRAP in 8 minutes
8 pull ups (kipping)
16 air squats

2 minute rest

AMRAP in 8 minutes:
8 push presses
16 deadlifts

We’ve got a pair of 8 minute AMRAPs separated by a 2 minute rest today, the first one bodyweight and the second one all barbell. Your pull ups should be done in about three sets at most, and your push presses in about two. Don’t worry about picking a weight that will challenge you on the deadlift.

Scaling pull ups to banded, jumping, or ring rows are all great ways to reduce the difficulty.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
Sprint Work:
8 rounds:
20 seconds of calories (row, bike, or ski)
1:00 rest

This is a chance to see what the upper limits of your power output are on one of the machines.

If you don’t want to push too hard on the machine, then fill in the majority of the rest interval with a plank hold, saving about ten seconds on either side for transitions

Workout of the Day
AMRAP in 15 minutes, with a partner:
30 synchro alternating dumbbell power snatches
20 burpee box jumps total, split however you want, one partner working at a time

Make sure that you and your partner have similarly challenging dumbbell weight so that neither of you is holding the other up too much on the snatches. If one partner is stronger on the burpee box jumps, definitely consider splitting the work up unevenly.

standard: 35/20 lb, 12 inch box for everyone
rx: 50/35 lb, 20 inch box for everyone
sport: 50/35, 24 inch box for everyone
metcon: 3x 4:00 on, 1:00 off