Apr 30, 2021
Conditioning
With a partner, complete as many rounds as possible in 28:00:
- 400m Run
- 16 Alternating Single Arm Devil Press
- 16 Box Jump Overs (clear box)
Alternate movements with your partner
Notes
Today’s conditioning is 28-minutes of running, devil press, and box jump overs. At “3, 2, 1, go…!” partner 1 will begin by running 400m. When partner 1 is finished with the run, partner 2 will do 16 devil press. When partner 2 is done with the devil press, partner 1 will complete 16 box jump overs. The partner 2 will run 400m… and so on. Your score is the number of rounds and reps completed in the 28-minutes.
The runs should take no longer than 2:30 to complete. Adjust the distance accordingly.
The devil press should be at a weight that allows you to complete 16 reps without taking a break. Adjust the weight accordingly.
The box jump overs will be performed by jumping completely over the box and not touching the top of the box. Choose a height that will allow you to remain safe throughout the workout, no matter how tired your legs get.
Apr 29, 2021
Strength
Every minute on the minute for 10:00:
Notes
Today’s strength is cleans. You will perform 1 rep at the top of every minute for 10-minutes. You may either build throughout the 10-minutes or stay at the same weight across all sets.
Throughout the month, we have progressed from cleans from position 1 all the way to the ground for today’s cleans. Make sure you move smoothly through your positions during the pull, then drive vertically through extension before passing through a full squat and standing.
Conditioning
At 0:00, for times:
- 40-50 Calories
- 30 Front Squats
- 15 Bar Facing Burpees
At 10:00, for time:
- 15 Bar Facing Burpees
- 30 Front Squats
- 40-50 Calories
8-minute time cap on each workout
Notes
Today’s conditioning is two chippers. There is an 8-minute time cap on each workout. Your score is the sum total time from both workouts.
The calories should take no longer than 3:30 to complete. Adjust the number of calories accordingly.
The front squats should be at a moderate weight. The goal should be to complete the 30 reps in 2-3 sets both times.
The burpees should take no longer than 1:30 to complete. Adjust the number of reps accordingly.
Apr 28, 2021
Strength
4 Rounds not for time
- 8 Romanian Deadlifts
- 10-15 V-Ups
Notes
Today’s strength is Romanian deadlifts and V-ups. You will alternate between the two exercises for 4 working sets. You may rest about 1-minute between each.
Take 4-5 warm up sets to build to a working weight for the Romanian deadlifts that feels challenging but allows you to maintain perfect positions for all 4 sets. You will use the same weight across all 4 sets.
If you cannot perform at least 10 v-ups with legs straight, substitute a tuck up, where you bend at the knees as you bring your legs and chest to meet in the middle.
Conditioning
5 Rounds
- :30 of Kettlebell Swings
- :30 Rest
- :30 of Double Unders
- :30 Rest
- 1:00 Max Calories
- 1:00 Rest
Notes
Today’s conditioning is 5 rounds of kettlebell swings, double unders, and calories. You will record the sum total number of swings, double unders, and calories in each round. SugarWOD will then add all 5 rounds together for you.
The kettlebell swings should be done with a weight that allows you to work for the entire :30 across every round. This will be about 15 reps, which means it should be a moderate-heavy weight.
The double under station is a good opportunity to practice your double unders if you are close. If not, substitute single unders.
The calories should be performed at a moderate-hard pace. But make sure it feels repeatable because you want to stay consistent across all 5 rounds.
Apr 27, 2021
Conditioning
10 Rounds
In 2:00
- Run 300m
- Max Strict Pull Ups
Rest 1:00
Notes
Our benchmark workout for April 2021 is 10 rounds of 2-minutes of work with 1-minute of rest. In 2-minutes you will run 300m, then with the time remaining, accumulate as many strict pull ups as possible. Your score is the sum total pull ups from all 10 rounds.
The runs should take no longer than 1:30 to complete each round. Adjust the distance if needed to ensure you have at least :30 to work on your pull ups.
You may substitute ring rows at a challenging body angle if you do not have strict pull ups.
Compare to 20210329.
Apr 26, 2021
Strength
Back Rack Reverse Lunges @ 20X1
Notes
Today’s strength is back rack reverse lunges. You will complete 4 sets of 3 reps per leg. Do not alternate legs each rep. Complete all 3 reps on one side, then complete all 3 reps on the other side.
Every rep will be performed with a :02 descent, light tap of the knee on the ground, and :01 pause between reps. Choose a weight that feels challenging, but allows you maintain the tempo and a soft touch of the knee on the ground each rep. If you were here for last week’s sets of 4, aim to use 5% more weight this week.
This is the last week of our lunge progression.
Conditioning
10 Rounds for time
- 6 Box Jumps
- 7 Push Ups
- 8 Dumbbell Hang Snatch
16-minute time cap
Notes
Today’s conditioning is 10 rounds of box jumps, push ups, and hang snatch. Your score is the time to complete all 10 rounds or the number of rounds and reps completed under the 16-minute time cap.
The box jumps should be done to a height that allows you to complete the 6 reps without hesitation every round. Make sure you will be safe every rep, even as your legs get tired.
The push ups should be done unbroken every round. Perform your push ups with your hands on a bench or box if you think you will reach local muscle failure during your sets of 7.
The hang snatch should be at a moderate weight that allows you to complete the 4 reps per side unbroken. If you are using a dumbbell, switch arms every rep. If you are using a kettlebell, switch arms after 4 reps.
