Build to a heavy set of 5 with a :01 pause overhead each rep
Drop 15% and perform 2 sets of 5
Notes
Today’s strength is strict press. You will build to a challenging set of 5 reps with a :01 pause overhead each rep. After you find your heavy set of 5, take 15% off the bar and perform 2 more sets of 5.
Focus on keeping your belly tight and don’t let yourself arch your back as you press up.
Conditioning
Every 2:30 for 8 rounds:
8 Toes to Bar
6 Box Jump step down
8 Shoulder to Overhead
36 Double Unders
Notes
Today’s conditioning is 8 rounds of toes to bar, box jumps, shoulder to overhead, and double unders. You score is your slowest of all 8 rounds.
The toes to bar should be performed in 1-2 quick sets. Substitute knee raises or sit ups as needed.
The box jumps should be done with no hesitation between reps. Adjust the height accordingly.
The shoulder to overhead should be performed unbroken. You may use a barbell, dumbbells, or kettlebells. A push press or quick push jerk is recommended.
The double unders should be quick and unbroken. Don’t spend more than :20 on the jump rope. You may substitute single unders or pogo jumps, and choose a number that allows you to complete the work in :20.
*First rep is performed with a :03 descent and :03 pause in the bottom.
Notes
Today’s strength is back squats. Over the past few weeks, we have been working with a :05 down, :05 pause tempo on the first rep. Today, we are speeding that tempo up. You will perform the first rep of each set with a :03 descent and :03 pause in the bottom. The second rep will be performed at normal speed.
Warm up to a weight that feels like a 7/10 difficulty and use that weight for all 5 sets. Another way to gauge whether you have the right weight is to ask yourself whether you’d be able to perform both reps with the tempo restriction.
Conditioning
For time:
40 Dumbbell Front Rack Lunge Steps
40/30 Calories
Rest 1:00
30 Single Arm Devil Press
Rest 1:00
40 Dumbbell Front Rack Lunge Steps
40/30 Calories
20:00 time cap including the rest
Notes
Today’s conditioning is for time. Your score will be your total time to complete all the work including the rest. The time you will enter in SugarWOD is the time that you see on the clock when you are finished with the last set of calories. No need to do any math.
The lunges will be done with both dumbbells in the front rack position. You may perform reverse, forward, or walking lunges. Choose a weight that you can finish the 40 reps in no more than 2 sets.
The calories should take no longer than 3:00 to complete. Adjust the number accordingly. If you do not have a machine, go for a 600m run.
The single arm devil press should be performed with a weight that allows you to complete the 30 reps without stepping away from the dumbbell. You must switch arms every rep.
Today’s conditioning is 3 sets of running, power cleans, and toes to bar. You will perform one set at the top of every 10 minutes. Your score is your slowest round.
The runs should take around 2:00 each. Adjust the distance accordingly.
The toes to bar should be done in 1-2 quick sets. Adjust the number of reps or perform knee raises if you cannot get them done in under about :30.
The power cleans should be a light-moderate weight. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells or kettlebells, try to perform the 6 reps unbroken.
Today’s conditioning is 4 rounds of burpees, calories, and wall balls. Your score will be the lowest number of wall balls you complete in one of the 5-minute windows after your burpee, calorie, burpee buy-in.
The burpees should take no longer than 1:00 to complete in either set. You don’t want to start out too fast here, so if you have to sprint to finish the 15 burpees in 1:00, adjust the number.
The calories should take no longer than 1:30 to complete each round. This should also be done at a sustainable pace, so adjust the number of calories if needed.
Choose a wall ball that is relatively light and allows you to complete sets of at least 15 reps at a time.
Today’s strength is tempo deadlifts and weighted planks. You will alternate between the two for 4 working sets.
Each rep of the deadlift is performed with a :02 descent, light tap on the ground, and :01 pause at extension. Choose a weight that feels like a 7/10 difficulty. After you finish your first working set, you should feel like you could have completed a few more reps at that tempo. Use that weight for all four working sets. If you were here for last week’s sets of 3 at a slower tempo, you might use about 5% more weight this week.
Check out this video on how to set up a weighted plank. Be sure to keep you glutes, quads, and belly tight. The goal is to get rid of the arch in your lower back.
Conditioning
For time:
50/40 Calories
50 Kettlebell Swings
100 Double Unders
50 Push Ups
100 Double Unders
50 Kettlebell Swings
50/40 Calories
20:00 time cap
Notes
Today’s conditioning is up and back through calories, kettlebell swings, double unders, and push ups. Your score is your time to complete all of the work or the number of reps completed under the 20 minute time cap.
The calories should take no longer than 4:00 on either end. Adjust the number accordingly. If you do not have a machine, go for an 800m run.
The kettlebell swings should be light. Try to finish the sets of 50 in 2-3 quick sets.
The double unders should take no longer than 1:30 to complete each time. Adjust the number of reps or perform single unders as a substitute.
The push ups will be get difficult quickly. Start with small sets and quick breaks. It is easy to get sloppy on your push ups when there are a lot of reps, so be disciplined and stay tight. You can always elevate your hands on a bench or box if needed.
