Aug 8, 2021
Strength
Deadlift
- Build to a heavy set of 4 @ 41X1
- Drop 15% and do 2 sets of 4 at 20X1
Notes
Today’s strength is deadlifts. You will begin by building to a challenging set of 4 reps with a tempo restriction. That tempo requires each rep to have a :01 pause at lockout, :04 negative, and :01 pause on the ground between reps. Once you have found your heavy set of 4, you will take 15% off the bar and perform 2 more sets of 4, this time with a slightly faster tempo. These reps will have a :01 pause at lockout, :02 negative, no pause between reps.
Pay close attention to the tempo as you build in weight. If you cannot maintain that slow descent with good positions, you have gone too heavy. It should take around 5-7 sets to build from the empty bar to your heavy set of 4.
Conditioning
Every 4:00 for 5 rounds:
- 10-15 Calories
- 20m Dumbbell Front Rack Walking Lunge
- 3 Wall Walks
Notes
Today’s conditioning is 5 rounds of calories, lunges, and wall walks. You will begin a new round at the top of every 4-minutes. Your score is the sum total time from all 5 rounds.
The calories should be completed in no longer than 1-minute. Adjust the number accordingly.
The lunges should be done with a light-moderate weight that allows you to complete the 20m unbroken each round.
The wall walks should take no longer than :45 to complete. Adjust the target height or the number of reps as needed.
Aug 6, 2021
Conditioning
In a team of 3, complete 4 rounds for time
then, 2 people working at a time
- 45-60 Calorie Row
- 45-60 Calorie Bike
then complete
27:00 time cap
Notes
Today’s conditioning is 4 rounds of running, rowing, biking, and sit ups to be done in a team of 3. The workout begins with everyone running 400m together. When everyone is back from the run, one athlete will begin on the rower , one will begin on the bike and one will rest. The team may rotate however they want and will accumulate 45-60 calories on each machine. Once the calories are complete, all 3 team members will do 30 synchronized sit ups. This pattern will continue for 4 total rounds. Your score is the time to complete all work or the number of rounds and reps completed under the 27-minute time cap.
The runs should take no longer than 2:30. Adjust the distance accordingly.
The calories should take no longer than 3:30 to complete. Adjust the target number of calories accordingly.
For the sit up to be synchronized, all athletes must have their shoulders on the ground at the same time and all athletes must reach the upright position at the same time.
Aug 5, 2021
Strength
Front Squat + Back Squat
Notes
Today’s strength is 3 front squat + 6 back squat. This means that one set has you perform 3 front squats, rack the bar, immediately place it on your back rack, and perform 6 back squats.
You will use the same weight for all 4 working sets today. It should be a weight that feels like a 7/10 difficulty on the first set. The front squat will most likely be the limiting factor here, so make sure you choose a weight where the set of 3 front squats does not feel too difficult.
Conditioning
For time:
3 Rounds of:
- 15 Dumbbell Thrusters
- 15 Burpees over the Dumbbells
Rest 3:00
3 Rounds of:
- 9 Dumbbell Thrusters
- 9 Burpees over the Dumbbells
15:00 time cap
Notes
Today’s conditioning is a couplet of dumbbell thrusters and burpees. You will complete 3 rounds of 15 of each exercises, then rest exactly 3 minutes and complete another 3 rounds of 9 of each exercise. Your score is the time to complete all 6 rounds including the rest. Once you finish that last set of 9 burpees, look at the clock and record your time. That is your score.
The dumbbell thrusters should be a light weight that allows you to maintain unbroken sets of 15 and 9.
The burpees should be completed at a pace of at least 10/minute. If you cannot sustain that pace, consider cutting the first 3 rounds rep scheme down to 12 and the second 3 rounds rep scheme down to 6.
Aug 4, 2021
Strength
5 Sets
- 40m Sandbag Carry
- 40m Farmer’s Carry
Rest about 2-3 minutes between sets
Notes
Today’s strength is sandbag carry and farmer’s carry. You will begin by carrying the sandbag 40m, then moving straight to the farmer’s carry and complete a 40m carry. You will then rest 2-3 minutes before beginning your next set. Record your sandbag weight in the first set and your farmer’s carry weight in the second set. SugarWOD will total them up for you.
Choose a challenging weight on the sandbag, but one that allows you to complete the 40m without putting the sandbag down. Here is a great video describing how to hold the sandbag. If there is not an appropriate sandbag weight available for you, you may substitute a double kettlebell front rack carry.
The farmer’s carry should also be a challenging weight. If we are performing the carries inside, it will be done in 10m intervals. This means you can do 10m, set it down, turn around, pick it up, and carry it back 10m. You will do this twice.
Conditioning
For time
- 30-40 Calories
- 100 Double Unders
- 20 Strict Pull Ups
- 100 Double Unders
- 30-40 Calories
10:00 time cap
Notes
Today’s conditioning is a chipper of calories, double unders, and strict pull ups. Your score is the time it takes to complete the prescribed work or the number of reps completed under the 10-minute cap.
The calories should take no longer than 2:30 to complete on either end of the workout. Adjust the number of calories accordingly.
The double unders should take no more than 1:30 to complete each time. Adjust the number of reps or substitute single unders.
Stick to small sets with quick rest on the strict pull ups. If you do not have strict pull ups yet, substitute ring rows performed at a challenging angle.
Aug 3, 2021
Strength
Push Press @ 10X1
Notes
Today’s strength is push press. You will perform 4 sets of 10 reps with a :01 pause overhead every rep and no pause on the front rack. Use the same weight for all 4 sets. This weight should feel like a 7-8/10 difficulty on the first working set.
Focus on keeping the elbows up in the front rack as you receive the bar and dip for the next rep.
Conditioning
Complete 42-30-18 reps for time:
- Calories
- Alternating Dumbbell Hang Snatch
15:00 time cap
Notes
Today’s conditioning is a couplet of calories and hang snatch. Your score is the time to complete all 90 reps of each movement or the number of reps completed under the 15-minute time cap.
The calories should be completed at a pace of at least 12/minute. If you cannot maintain that pace, consider decreasing the rep scheme to 30-20-10.
The dumbbell hang snatch should be at a light weight that allows you to complete each round in 1-2 sets.
