Feb 16, 2021
Conditioning
In 2:00, complete:
- 10-15 Calories
- 10 Front Squats
- Max Dumbbell Box Step Overs
Rest 2:00
Continue until you have completed 75 step overs or 5 rounds
Notes
Today’s conditioning is 75 dumbbell box step overs for time. You will have two minutes to accumulate as many step overs as you can after completing the calorie and front squat buy in. You will then rest 2-minutes and repeat until you have completed 75 step overs or reached the 5 rounds cap.
Your score is either the total time to complete the step overs or the number of step overs completed in the 5 rounds. The coach will simply start a running clock and you can record the time it says on the clock when you finish (which will include the rest minutes).
The calories should take no longer than :45 to complete each round. Adjust the number accordingly.
The front squats should be a light weight and performed unbroken throughout the workout. We would recommend using two dumbbells for the front squats and then using those dumbbells for the step overs.
The step overs should be with a weight that allows you to complete at least 10 reps without putting the dumbbells down. Choose a weight that is light enough for you to remain safe throughout the workout. A good test is seeing if you can reach full extension of the knee and hip during a step up on each leg without assistance from the other leg.
Midline
3 Sets
- 10 V-Ups
- 10 Hollow Rocks
- :10 Hollow Hold
Notes
Today’s midline work is 3 sets of an unbroken complex of v-ups, hollow rocks, and hollow hold. If you cannot maintain these reps unbroken, adjust the v-ups to tuck ups and scale the hollow hold back to an easier progression.
Feb 15, 2021
Strength
Every :30 for 8 rounds:
Notes
Today’s strength is thrusters. The focus here is maintaining a good rhythm. You will complete 5 reps at a 10X1 tempo at the top of every :30 for 8 rounds. This means every rep will be performed with a :01 descent on the squat and a :01 pause with the bar locked out overhead.
The sets of 5 will take about :15 to complete, which means you will have about :15 to rest before your next set. Choose a weight that allows you to complete all 8 sets with a perfect tempo. If you are unsure what weight to use, it is ok to go lighter today as we will be working on this progression for a few weeks.
Conditioning
Every 6:00 for 3 rounds
12-9-6 reps of:
- Burpee Box Jump Overs
- Calories
5:00 time cap each round
Notes
Today’s conditioning is 3 rounds of burpee box jump overs and calories. You will perform a new set at the top of every 6:00. Your score is the slowest of the 3 rounds.
The burpees should be performed at a pace of at least 10/minute. Choose a box height that allows you to stay safe throughout the workout and jump without hesitation each rep. Adjust the number of reps if needed.
The calories should be performed at a pace of at least 10/minute. If you think the calories will take too much time, adjust the rep scheme to 9-7-5.
Feb 14, 2021
Strength
4 Rounds not for time
- 8/arm Alternating Arm Bench Press (hold nonworking side at lockout)
- 8/arm Dumbbell Row
- :30 Side Plank per side
Notes
Today’s strength is four rounds of dumbbell bench, dumbbell rows, and side planks. You will alternate between the movements for four rounds, taking about :30-1:00 rest between exercises.
The alternating arm dumbbell bench press is performed by alternating arms each rep. One arm will hold the a dumbbell at the top with a strong lockout while the other performs the bench press rep. Then the arm that just did the rep holds the top while the other arm performs the rep. Choose a challenging weight that still allows you to maintain a strong lockout throughout. Aim to use slightly more weight than last week.
The dumbbell rows should be done with a heavy weight that allows you to maintain control and a full range of motion each rep. Aim to use slightly more weight than last week.
The side planks may be done from your elbow or supported on your hand. Keep your legs, butt, and belly tight throughout the hold.
Conditioning
5 Rounds
In 2:30:
- Run 400m
- Max strict pull ups
Rest 1:00
Notes
Today’s conditioning is 5 rounds of running and strict pull ups. Your score is the total number of strict pull ups completed across the 5 rounds. Keep track of your score each round and SugarWOD will total it up.
The runs should take no longer than 2:00 to complete. Adjust the distance accordingly. You want at least :30 to work on the pull ups.
The minimum number of strict pull ups we would like to see is 6. If you cannot complete at least 6 reps in about :30, substitute ring rows or perform a combination of strict pull ups and ring rows.
Feb 12, 2021
Conditioning
With a partner and one person working at a time, complete as many reps as possible at each station.
- 5 minute of Calories
- – rest 1min –
- 4 minutes of KB swings
- – rest 1 min –
- 3 minutes of Pullups
- – rest 1 min –
- 4 minutes of Wall Ball
- – rest 1 min –
- 5 minutes of Calories
Notes
Today’s conditioning is 5 stations of varying time domains. With your partner, you will take turns working to accumulate as many reps at each station as possible. Keep track of the total number accumulated at each station. SugarWOD will add them up for you and that will be your score.
The calories may be performed on any machine. Shorter intervals, switching back and forth, will allow you to maintain a higher intensity and accumulate more calories.
The kettlebell swings should be done with a weight with which you can complete at least 20 reps unbroken for multiple sets.
Keep your sets on the pull ups small so that you don’t reach failure too soon. You may substitute ring rows or jumping pull ups.
The wall balls should be done with a weight with which you can complete at least 20 reps unbroken for multiple sets.
Feb 11, 2021
Strength
Every minute on the minute for 10:00:
- 2 Power cleans from position 1
- 3 Bar Facing Burpees
Notes
Today’s strength is power cleans from position 1. At the top of each minute for 10-minutes, you will perform 2 power cleans from position 1 and 3 bar facing burpees, then rest until the top of the next minute. We recommend using the same weight for all 10 rounds.
Focus on a controlled dip and explosive vertical drive for the power cleans.
Focus on consistent footwork and try to move fast during the burpees.
Conditioning
For time
- 21-15-9 Clean and Jerks
- 42-30-18 Toes to Bar
13:00 time cap
Notes
Today’s conditioning is 45 total reps of clean and jerks and 90 total reps of toes to bar. Your score is the time to complete all the reps or the number of reps completed under the 13-minute time cap.
The clean and jerks should be light. This is a power clean and push jerk. You want to move the bar for small touch and go sets or very quick singles.
The toes to bar should take no more than 3-minutes to complete the 42 reps, 2-minutes to complete the 30 reps, 1-minute to complete the 18 reps. Maintain small sets throughout the workout. You may substitute knee raises or sit ups.
