Oct 3, 2024
Conditioning
Flash back Friday – Open 18.2 and 18.2a
1-2-3-4-5-6-7-8-9-10 reps for time of:
•Dumbbell squats
•Bar-facing burpees
then find a 1rm clean
Time cap: 15 minutes to complete 18.2 and 18.2a
Notes
Today’s workout is Open workout 18.2 and 18.2a. You will have 15 mins to complete the 1-10, and in the remaining time, find a heavy clean, performed anyhow. The score will be time to complete Part A, with a separate section to input clean score.
An ascending ladder is all about moving smoothly. The first 5 rounds will go by super quickly, but at that point you have barley completed 50% of the work.
Use a squat weight that you never have to drop, or maybe only break up from the round of 8 on.
The burpees should be smooth and steady.
We will be warming up your clean before the workout, make first opening weight a smart conservative weight to give you confidence, then jump.
Oct 3, 2024
Strength
Take 10:00 to build a heavy set of 5
then drop to 50% of heavy and do 2 AMRAP sets with 3:00 in between sets
Conditioning
For Time:
8-10 Shuttle Runs (20 feet down and back)
75 empty bar push press
50 Russian kettlebell swings
25 box jumps
10 minute cap
Notes
Today’s workout is for time. Your score in SugarWOD will be the time it takes to complete the chipper, with a 10 min time cap.
The 10 shuttle runs should be about a minute of work, note they are shorter then normal, 20 feet down, 20 feedback =1
The 75 empty bar push presses can be broken up, this should be a burning feeling, Dumbbells can also be subbed if needed.
The Russian KBs should also be broken up, but should be in bigger sets, larger than 10.
The box jumps should be steady singles, noting that for the box jump, you will stand up all the way before stepping back down.
Oct 2, 2024
Strength
10 minute emom
1 power snatch (pos. 1) + 1 power snatch (pos. 2)
Conditioning
“Fire Alarm”
2 Rounds for Time, with a Partner:
40 Toes to Rope
15 Synchro Hang power snatch
20 floor complexes:
30m farmer carry
1 Floor Complex = 1 Single Leg V-up/side + 1 Full V-up
Time Cap: 15 minute cap
Today’s workout is 2 rounds for time with a Partner. Your score will be the time it takes you to complete 2 rounds, with a 15 min cap.
The Toes to rope will be completed by hanging from a rope, and aiming to get your toes to touch above your head. A rope hanging knee raise can be a good modification. You can break these into manageable sets between you and your partner.
The synchro Hang power snatch should be a weight that is moderately heavy, that you can hold onto either unbroken, or 2 sets with you and your partner. The rep doesn’t need to be “completed” synchro; however, you must wait in a overhead lockout for your partner if they do not reach lockout at the same time before completing your next rep.
We have a floor complex with V-ups. A bent knee/tucked v-up is a good scale today. Alternating this complex may be a good strategy.
You and your partner must complete a 30m farmer’s carry. This is one partner working at a time, so the non working partner can follow with a walk or jog. Switch whenever. Weight should be heavy.
