Jan 13, 2021
Strength
5 Rounds
- :20 Max strict Pull Ups
- :10 Rest
- :20 Max Push Ups
- 1:00 Rest
Notes
Today’s strength is strict pull ups and push ups. Each round you will complete :20 of pull ups and :20 of push ups. Add the total reps together each round. SugarWOD will add the 5 rounds together for you and that is your score.
You should be able to hang on to the pull up bar for the entire :20. Try to keep a relatively smooth pace on the pull ups. You may substitute ring rows performed at a difficult angle.
There is no prescribed tempo on the push ups, but be sure to move through a full range of motion every rep. Elevate your hands on a box if you think you will hit muscle failure too soon.
Conditioning
Part 1: Complete as many reps as possible in 8:00:
- 2* Single Arm Shoulder to Overhead
- 5-7 Calories
*Add 2 reps every round
Rest 2:00 before part 2
Part 2: Go back down the ladder for time.
Notes
Today’s conditioning is 2 parts. You will complete as many reps as possible in 8-minutes, starting with 2 reps of the shoulder to overhead, then 5-7 calories. On the next round, you’ll perform 4 shoulder to overhead, then 5-7 calories. Continue to add 2 reps to the shoulder to overhead every round. After the first 8-minutes, you’ll rest 2-minutes, then go back down the ladder for time. For example, if you finish 14/16 shoulder to overhead when time expires, you’ll begin with 14 shoulder to overhead, then 5-7 calories, then 12 shoulder to overhead, then 5-7 calories, and so on down the ladder until you finish 2 shoulder to overhead.
The shoulder to overhead is single count and you may switch arms whenever you want. Use a moderate weight that allows you to complete at least 8 reps unbroken on one side.
The calories should be done in under :30 every time. Adjust the number accordingly.
Jan 12, 2021
Conditioning
Every minute on the minute for 30:00:
- Minute 1 – 10-15 Calories
- Minute 2 – 10 Dumbbell Box Step Ups
- Minute 3 – 5 Power Cleans
- Minute 4 – 15 Wall Balls
- Minute 5 – Rest
Notes
Today’s conditioning is 6 rounds of calories, step ups, power cleans, and wall balls. You will start a new movement at the top of every minute and have one full minute of rest after each round.
The calories should be completed at a hard, but sustainable pace. You want at least :10 to transition to the step ups.
The step ups should be with a weight and box height that is challenging, but still allows you to complete all 10 reps in unbroken.
The power cleans should be at a heavy weight. One rep every :05 would be an appropriate pace. If you do not have a heavy weight available to you, add reps.
The wall balls should be completed in 1 set every round.
Jan 11, 2021
Strength
Deadlift @ 20X1
Notes
Today’s strength is deadlifts. You will perform 5 sets of 2 reps, all at the same weight. Take 4-6 warm up sets to build to a weight that feels likes a 7/10 difficulty. Use that weight for all 5 sets. If you were here for last week’s deadlifts, aim to use 5-10% more weight this week.
Every rep will be performed with a :02 lower and :01 pause at lockout. The goal is to tap the ground as softly as possible between reps.
Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:
- Single Arm Devil Press
- Box Jump Over (clear box)
15-minute time cap
Notes
Today’s conditioning is single arm devil press and box jump overs. Your score is the time to complete the 55 reps of each or the number of reps completed under the 15-minute time cap.
The devil press should be completed in 1 set each time. If you need to step back from the dumbbell in the middle of any set, it is too heavy.
The box jump overs should be completed by jumping completely over the box. Choose a height that you will remain safe throughout the workout and can complete them at a pace of at least 10/minute.
Jan 10, 2021
Strength
Every minute on the minute for 10:00:
- 1 Clean with a :02 pause at position 2
Notes
Today’s strength is cleans. You will perform one rep at the top of every minute for 10-minutes. Each rep will be performed with a :02 pause at position 2.
You may either build throughout the 10-minutes or stay at the same weight across all 10 rounds. Focus on keeping your shins vertical during the pause at position 2, then drive vertically through extension.
Conditioning
3 Rounds for time:
then, 9-7-5 reps of:
18-minute time cap
Notes
Today’s conditioning is 3 rounds of running, thrusters, and pull ups. You will start with a 400m run, then perform 9 thrusters, 9 pull ups, 7 thrusters, 7 pull ups, 5 thrusters, and 5 pull ups, then begin the second round with the run again. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 18-minute time cap.
The runs should take about 2:30 or less to complete. Adjust the distance accordingly.
The thrusters should be light and completed in unbroken sets of 9, 7, and 5 each round.
The pull ups should also be completed in unbroken sets of 9, 7, and 5 each round. You may substitute jumping pull ups or ring rows.
Jan 8, 2021
Conditioning
With a partner, complete for time:
- 100 Hang Power Cleans
- 80-100 Calories
- 80 Burpee Box Jump Overs
- 80-100 Calories
- 100 Thrusters
Alternate every 10 reps on each exercise
32 minute time cap
Notes
Today’s conditioning is another chipper. Only one person will be working at a time throughout the workout and you must alternate every 10 reps on each exercise. Your score is the time it takes to complete the reps or the number of reps completed under the 32-minute time cap.
The hang power cleans should be done with a weight that allows you to complete 5 sets of 10 reps unbroken with a 1:1 work:rest ratio.
The calories should take no longer than 8 minute to complete each round. You and your partner will complete either 4 or 5 sets of 10 calories each. Or you could split it up unevenly and do 4 or 5 sets of 8/12 calories each.
The burpees should take no longer than 8 minutes to complete. If you cannot maintain sets of 10 in :50 or less, adjust the number of reps.
The thrusters should be at a lighter weight that allows you to complete 5 sets of 10 reps unbroken with a 1:1 work:rest ratio.
