Sep 18, 2020
Conditioning
With a virtual/socially distant partner, alternate full rounds and complete as many as possible in 30:00:
- 12/15 Calories
- 12 Single Arm Devil Press
- 36 Double Unders
Park Version
With a virtual/socially distant partner, alternate full rounds and complete as many as possible in 30:00:
- 60m Shuttle Run (10m out, 10m back x 3)
- 12 Single Arm Devil Press
- 6 Bench Jump Overs
Notes
Today’s workout in 30-minutes of calories, single arm devil press, and double unders. You will alternate full rounds with a virtual or socially distant partner. Partner 1 will complete 12/15 calories, 12 devil press, and 36 double unders, then rest while partner 2 completes the calories, devil press, and double unders. Continue this pattern until the 30-minutes has expired.
The calories should take no longer than :45 to complete each round. The same time domain applies to the shuttle runs those attending the park workout will complete.
The devil press should be completed with a dumbbell that allows you to complete all 12 reps without stepping away from the dumbbell. It should not feel terribly heavy.
The double unders should be completed in :25 or less. Adjust the number of reps or perform single unders as a substitute.
If you do not have a partner, simply rest the same amount of time that it took you to complete the round of work.
Sep 17, 2020
Strength
Overhead Squat @ 33X1
- Build to a single at an RPE 9
Notes
Today’s strength is overhead squats. Every rep will be performed with a :03 descent and :03 pause in the bottom. You will build over the course of 5-7 sets to a single at a rate of perceived exertion of 9/10. In other words, you will build to a challenging snigle, but we don’t want anyone failing reps. Be sure to make small jumps once you get to the heavier weights to ensure you do not fail any reps.
If you have mobility restrictions, you may substitute 1 overhead lunge per leg.
Conditioning
At 0:00, 3 Rounds of:
- 21/18 Calories
- 15 Back Squats
At 10:00, 3 Rounds of:
- 21/18 Calories
- 9 Front Squats
8:00 time cap each workout
Notes
Today’s conditioning is 2 sets of calories and squats. You will complete 3 rounds of calories and back squats, then at the 10-minute mark complete 3 rounds of calories and front squats. Your score is the sum total of both times. You will enter each time in SugarWOD separately.
The calories should take no longer than 1:15 to complete each round. Adjust the number accordingly.
The back squats will be taken from the ground. Choose a weight that you can safely clean and pop onto your back rack safely no matter how tired you are. The squats should be completed unbroken.
You should use the same weight for your front squats that you used for the back squats. The sets of 9 should be completed unbroken.
Sep 16, 2020
Strength
3-4 Rounds not for time:
- 8-10 Strict Pull Ups
- 10-12 Push Ups
- :20 Hanging L-Sit Hold
Notes
Today’s strength is all bodyweight exercises. You may rest as needed between all exercises. It should take 15-20 minutes to get through the 3-4 rounds.
The strict pull ups may be performed with any grip. But make sure you maintain a full range of motion for all reps. A few good substitutes for strict pull ups include ring rows, pull up negatives, or pull ups with a band.
During the push ups, focus on maintaining a tight, neutral body position throughout the rep. If you struggle to keep your midline tight throughout the rep, elevate your hands on a bench or box.
During the hanging l-sit, keep your shoulders relaxed and avoid leaning back as you lift your legs up. If you cannot hold your legs straight and parallel to the ground, bend one or both knees.
Conditioning
4 Rounds for time:
- 20 Dumbbell Snatch
- 30 Double Unders
- 15 Toes to Bar
- 30 Double Unders
14:00 time cap
Notes
Today’s conditioning is 4 rounds of dumbbell snatches, double unders, and toes to bar. Your score is the total time to complete all 4 rounds, or the number of rounds and reps you complete under the 14-minute cap.
The dumbbell snatch should be done at a weight that allows you to complete the 20 reps in under 1:00. We recommend you transition hands in the air. If you are using a kettlebell, switch hands after 10 reps.
The double unders should take no longer than :20 to complete each time. Adjust the number of reps or perform single unders as a substitute.
The toes to bar should be done in 2-3 quick sets. Adjust the number of reps, substitute knee raises or sit ups .
Sep 15, 2020
Conditioning
Every 9:00 for 3 rounds:
- 800m Run
- 20 Burpees over the bar
- 15 Squat cleans
7:00 time cap each round
Notes
Today’s conditioning is 3 rounds, one completed every 9-minutes. Your score is the slowest of the 3 rounds.
The run should take no longer than 4:30 to complete. Adjust the distance accordingly.
The burpees should take no longer than 1:30 to complete. You may adjust the number of reps accordingly.
The squat cleans should take longer than 1:30 to complete. If you a using a barbell, quick singles would work well. If you are using dumbbells or kettlebells, choose a weight that allows you to complete the reps in no more than 3 sets.
Sep 14, 2020
Strength
Shoulder Press
- Build to a heavy 3
- Drop 15% and do 2 sets of 3 reps
Notes
Today’s strength is strict press. You will build to a challenging set of 3 reps with a :01 pause overhead each rep. After you find your heavy set of 3, take 15% off the bar and perform 2 more sets of 3.
Focus on keeping your belly tight and don’t let yourself arch your back as you press up.
Conditioning
Every 6:00 for 3 sets:
3 Rounds of:
- 6 Strict Pull Ups
- 12 Push Ups
- 18/15 Calories
5:00 time cap each round
Notes
Today’s conditioning is 3 sets of 3 rounds of pull ups, push ups, and calories. Your score is the slowest of the 3 sets.
The pull ups should be unbroken. Adjust the number of reps or substitute a difficult variation of ring rows if needed.
The push ups should be performed unbroken throughout the workout. Elevate your hands if needed. The first few rounds of push ups should not feel difficult.
The calories should take no longer than 1:00 to complete each round. Adjust the number accordingly. If you do not have a machine, go for a 200m run.
