Tuesday 2024.12.03

Dec 2, 2024

Strength

3 sets:

A. Dumbbell Squeeze Press, 6-8 reps
B. KB RDL, Non working leg, Abducted, 4-6 reps/leg
C. Banded ATYT- 8 reps of ATYT

Conditioning

12 min AMRAP

3.6.9.12…
V-ups
BJO 24/20
C2B*

* If you cannot go unbroken, start back at the beginning

Score is highest amount of UB C2B

IE if you complete round of 15 but break at 18 your score is 15.

Notes

Today’s workout is drilling some chunk work of gymnastics. Your score in SugarWod is the highest set of unbroken Chest to bar you can hit within the 12 minutes.

V-ups and Box Jump overs also increase, but don’t need to be done unbroken.

The V-ups can be modified to a bent knee version or regular situp. These should be knocked out relatively quickly.

The Box jump overs should be done slowly and thought of more as a recovery. Step ups are also an option.

We should be drilling Chest to bar/ pulling volume today. If 3-6-9… is too much, you can drop to 2-4-6-8. From there, you can go to chin over the bar pull ups, or ring rows, trying to get into some deep sets.

The idea today would be to rest as much as you need to in order to hit a really big set. Goals can be relatively individualized, so talk to your coach to see what makes the most sense.

Monday 2024.12.02

Dec 1, 2024

Strength

Every 1:30 x7 sets

Sets 1-3: 9 Thrusters
Sets 4-6 7 Thrusters
Set 7: 5 Thrusters

–Recover on a machine in the remaining time–

First chunk ( 60-65% of thruster or 45-50% of CJ)
Build based on feel with an aim of no misses

Conditioning

For Time:

24-30 Calorie Row
20 Kipping HSPU or 20 Hand Release Push-ups
15-20 Calorie Row
15m HSW Walk or 15m Crawl
10 Calorie Row
10 WFHSPU or 10 Box pike hspu

Notes

We have a couplet of pressing and rowing today. You can also sub a C2 bike with the same calories. The First row should take about 1:30-2:00. The second should take 1 min to 1:30, and the last row should be about 30 seconds, and no longer than a minute.

The 20 kipping handstand push ups can be broken into sets, and you can mix kipping with another scale if you are working on kipping. the should take no more than 2.5 minutes.
The 15m crawl or hs walk should be done in chunks. This is a good chance to work on HSW if you want to.

The last wall facing hspu should be done in 2-3 sets. A small riser can be used, but from there, scale to a box pike.