Category: Workout of the Day

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

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: