Category: Workout of the Day

Skill
EMOM for 10 minutes:
Power clean
Front Squat
Squat clean

Nice and simple strength/power work in this EMOM. Focus on your footwork and the path of your hips on the power clean; it should be fundamentally the same positioning as the front squat and squat clean, just not passing as low. Feel free to go heavy, as long as you can maintain solid technique across all three reps.

Workout of the Day
AMRAP in 12 minutes:
20 wall balls
5 hang power cleans

Lots of wall balls and some heavy hang power cleans today. Scale the wall balls to a weight that makes it possible to go unbroken on a couple of rounds. Scale the hang power clean to a weight that makes you want to break up every round (whether or not you do).

standard: 12/8, 95/65
rx: 20/14, 135/95
sport: 20/14, 155/105
metcon: 6×1:30 on, 0:30 off

Skill
AMRAP in 7 minutes:
4 strict pull ups
4 strict toes to bar
30 second supine plank

Today we’re taking a break to focus on bodyweight movements in the middle of an otherwise barbell-heavy week. If you find the supine plank a bit too easy for just 30 seconds each round, consider loading a 15-35 pound plate onto your midsection. Scale the pull ups to banded or ring rows, and drop the target height on the toes to bar if you need to make them easier.

Workout of the Day
5 rounds:
2 minutes of calories (row, bike, or ski)
1 minute of push ups
1 minute of rest

Scale your push ups so that you’re getting at least 15-20 per minute. Push hard on the machine; you’ll be struggling for breath on the push ups, but you should be well-recovered after the minute of rest.

standard: push ups
rx: push ups
sport: assault bike, handstand push ups
metcon: 5×3:00 on, 1:00 off

Skill
Every 45 second for 12 rounds:
Snatch deadlift
Snatch high pull
Power snatch

Use the snatch deadlift and snatch high pull to practice your transition past the knees and into a big drive with the hips, then follow through overhead on the third rep for a power snatch. Keep it light and faster today with the shorter interval.

Workout of the Day
AMRAP in 15 minutes:
30 double unders
20 sit ups
10 front rack lunges

Pick a weight that lets you hit the lunges unbroken for the first few rounds. Scale the jump rope volume and difficulty so that each round of jump rope takes you no more than about 45 seconds.

standard: 75/55
rx: 95/65
sport: 115/85, drag rope double unders
metcon: 5×2:00 on, 1:00 off

Skill
Deadlift 5 sets of 5 reps

Shoot for about 75-80% of your one rep max across all 5 sets after warming up to your working weight.

Workout of the Day
3 rounds, each for time, starting every 6 minutes:
20/15 calories (row, bike, or ski)
15 clean and jerks

Today’s workout has you doing three fast efforts. Each round should take less than 4 minutes, and each component should take less than two. If you’re keeping track, record your slowest of the three times to the whiteboard and SugarWOD.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×4:00 on, 2:00 off

Holiday Hours
Happy New Year!

The gym is closed today (Sunday) and will be back to regular hours tomorrow (Monday).

Workout of the Day
A reminder that we’ll be closed tomorrow (Sunday) and back to regular hours on Monday!

5 rounds:
1 minute of toes to bar
30 seconds of drag rope double unders
1 minute of squat cleans
30 seconds of rest

Your squat clean weight should be one at which the best strategy is steady singles. All three of these movements are quite challenging, but do remember that there are always simpler alternatives available!

standard: 95/65, V-ups instead of toes to bar
rx: 135/95
sport: 155/105
metcon: 5×2:30 on, 0:30 off

Skill
15 minutes to work up to a heavy clean and jerk

Any style of clean and any style of jerk today! Just like Tuesday’s work, you’ll have lots of time to get heavy if you’d like, or stay light and practice technical progressions. Keep it pretty!

Workout of the Day
3 rounds, 5 minutes on, 1 minute off:
20 kettlebell swings
16 box jumps
12 push ups

None of the movements here should dominate the other two in terms of difficulty; the swings should be on the lighter side (and unbroken…er?… side), the box jumps should be steady, and the push ups shouldn’t break down into singles until the second half of each mini-AMRAP. This workout will be scored-chief style, so add up your rounds and add up your reps at the end.
Remember to always start each 5 minute with a fresh round back on the kettlebell swings.

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

Skill
10 minutes of handstand practice

Just starting off? Try some wall walks or box shoulder stands!

Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding!

Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels!

Ex-gymnast? Set up 4 cones in a line with about 6 feet between each, and see how many laps of a slalom you can complete in one effort!

Workout of the Day
3, 4, or 5 rounds for time, with a 15 minute time cap
21 medicine ball sit ups
15 thrusters

Your thruster weight should be heavy enough that you either have to or really want to break it up into two sets. If you’re going unbroken, you should be doing 5 rounds (and if you’re doing 5 rounds, you should be going unbroken).

standard: 3 rounds, 65/45
rx: 4 rounds, 95/65
sport: 5 rounds, 95/65
metcon: 3×3:00 on, 1:00 off (12 minutes total)

Workout of the Day
AMRAP in 20 minutes, with a partner:
20 overhead lunges with a single dumbbell
20/15 calories (bike, ski, or row)

One partner completes a full round of lunges and calories while the other partner rests, then switch. Pick a dumbbell weight that lets you finish in two sets at most. The lunges are supposed to fatigue you a bit before the hard row/bike/ski, but they shouldn’t be bringing you to a stop.

One partner finishing the lunges and calories constitutes one round for scoring.

standard: 35/20
rx: 50/35
sport: double dumbbell OHL, 45/30
metcon:

Skill
Stretching, to be done after the class:
15 minutes of coach’s choice, or:

2 minute pigeon per side
2 minute half saddle per side
2 minute seated straddle
1 minute down dog
1 minute twisted cross per side
2 minute puppy dog

Skill
15 minutes to work up to a heavy power snatch or squat snatch

You’ll be off the timer today, with plenty of time to practice snatching. Get heavy if you’re comfortable with the movement, or keep it light and focus on technique progressions if you’re newer.

Workout of the Day
AMRAP in 15 minutes:
3-6-9-12-15-18-21… etc
Deadlift
Lateral Burpee

50 drag rope single unders after each round of deadlifts and burpees.

Welcome back from the break!
Your deadlift should be light enough that you’re doing the first two or three rounds unbroken, but heavy enough that you’re breaking it up at some point in the workout. If the bar is too light, the workout will be all burpees; as much as I have no problem with that, my suspicion is that you do.

standard: 135/95
rx: 185/135
sport: 225/155 (keep the single unders and go fast on the DL/burpee)
metcon: 5×2:30 on, 0:30 off