Sep 19, 2024
Strength
Bench Press
Find a heavy single in 15 mins
Conditioning
9-6-3
bar muscle up
30-25-20
abmat situp
15-15-15
front squat
9 minute cap
Notes
Today’s workout is a triplet of Bar Muscle ups, situps, and front squats. Your score will be the time it takes you to complete the work, or the 9 min cap.
For the Bar muscle ups, the set of 9 should be something you do in no more than 3 sets. 12-9-6 burpee chest to bar or burpee pullups can also be good options today.
Make sure to use your arms on the situps to create some momentum, along with keeping your hip pressed into the AbMat.
The front squats stay at 15 throughout the workout. Choose a weight that can be done unbroken, and should be more of a burn.
Sep 17, 2024
Conditioning
With a partner.
Partner 1: round of DT
Partner 2: AMRAP Calories
after round of DT is complete, switch. Then rest 1 minute after partner 2 completes their round of DT. continue until both partners have completed 4 rounds of DT
16 minute cap
*Swap the order of who does what first.
**1 round of DT = 12 deadlifts, 9 hang power cleans, 6 push jerks
Our partner workout today is a mix of one partner completing a round of DT, while another partner completes max calories on a machine. There will be two scores in SugarWOD. Part A will be the time it takes to complete a total of 4 rounds each per partner, or the 16 minute time cap whichever comes first. Part B will be the total amount of calories accumulated.
Flow: Partner 1 will complete 1 round of DT while Partner two performs AMRAP cals. Switch when P1 has finished DT. Once P2 completes DT, both partners will rest 1 minute. This is one round. At the start of the next round, P2 picks back up on DT, and P1 completes AMRAP cals. Alternate until 4 total rounds have been completed, or the 16 min cap has been reached.
DT= 12 deadlifts, 9 hang power cleans, 6 push jerks. Use a weight you can perform either unbroken or in a “DT” Style – 11 deadlifts –> break–>1 deadlift + 8 HPC–> break –> 1 HPC into 6 push jerks
Accessory Work
2-3 sets
A) elevated pigeon x 1 min/side
B) hip airplane 3/side
C) banded good morning x 20
Sep 16, 2024
Strength
3 sets
A. :08 controlled wall facing handstand pushup negative to parallettes or plates x 1 rep
B. 4-7 deficit handstand push ups from easier position
rest ~:30 between A & B and :90 after B
Conditioning
AMRAP 14
8-10 shuttle runs
8 toes to bar
20 single arm dumbbell shoulder to overhead
Notes
Today’s workout is a 14 min AMRAP of 8-10 shuttle runs, 8 toes to bar, and 20 single arm shoulder to overhead with a dumbbell. The score will be the amount of rounds and reps in 14 minutes.
For the shuttle runs, find a pace that will allow you to complete the reps in about a minute. Focus on not chopping/cutting too hard, or jumping into your next rep. Make them nice and smooth.
The toes to bar should be done in no more than 2 sets. Toes to Air, hanging Knee raises, or V-ups are also good options.
The shoulder to overhead can be completed anyway; however, it is suggested to perform 10 reps on one arm and then switch. Use a weight that can allows for that, with only a short break in between arms if needed. A push press or push jerk is best here.
Sep 16, 2024
StrengthÂ
Every 2:30 x 6 rounds
snatch (pos. 2) + snatch
Conditioning
EMOM 12:00
min 1- :40 calories
min 2- :40 power snatches
min 3- rest
Notes
The workout today is a 12 minute EMOM. Minutes 1 and 2 will be max reps of calories on a machine and power snatches. The third minute will be followed by rest. The score will be the amount of calories plus the amount of snatches.
Find a pace on the calories that is tough but sustainable for multiple rounds. The power snatches should be moderately-heavy singles that are done every 7-10 seconds. A hang power snatch could also be used if needed.
Sep 13, 2024
Conditioning
teams of 4
AMRAP 12 (1 pair working at a time, alternating full rounds)
12-15 calories
50 double unders
15 pull ups
rest 2 mins
for time, 11 minute cap:
60 calories OPWAAT
30 synchro highfive burpees
60 synchro toes to bar (one pair working at a time)
Notes
Today’s workout will be completed in teams of 4 and will consist of a 12 minute AMRAP, followed by 2 minutes of rest, and then a chipper with an 11 minute time cap. Your scores are the amount of rounds and reps completed in part 1, as well as the time it takes to complete the chipper.
The AMRAP will consist of 15 calories, 50 double unders, and 15 pull ups. One pair will work through a round, with one person working at a time, and pairs will alternate full rounds. You can split the reps up however you want, but the calories should take no more than :45, the double unders no more than :40. and the pull ups no more than 2 sets.
The chipper will consist of 60 calories, 30 synchronized burpees, and 60 synchronized toes to bar.
One person will be working at a time on the calories. Switch partners as often as necessary to maintain a high intensity and avoid slowing down.
Find a consistent pace on the burpees and synch them up by being on the ground together and highfiving in the air at the top.
For the toes to bar, one pair will be working at a time, so in theory each person will do 30 reps–as pairs will be synchronized. choose a variation that allows you to get sets of at least 6 reps at a time.
