Sep 26, 2024
Strength
3 rounds:
A. 4-6 Kip levers + 2-3 Box Bar Muscle up/ Bar Box Jumps or Bar Muscle ups
B. 4-6 chest to bar pull ups or ring rows (leave 2 reps in tank)
Conditioning
EMOM 15
min 1- :30 strict HSPU/box pike/ Z press
min 2- 50ft BW walking lunge
min 3- 12-15 calories
Notes
Today’s Workout is a 15 minute EMOM primarily to improve upon pressing strength.
Minute 1 will be 30 seconds of work. You can choose to work on strict handstand pushups, strict wall facing handstand push ups, box pike hspu, or Z Press. The goal should be to accumulate 30 seconds of good looking reps.
Minute 2 will be a 50 foot bodyweight walking lunge, this should be done in about 30 seconds
Minute 3 will be 12-15 calories, with the goal of getting done in about 45 seconds.
Sep 25, 2024
Strength
Power clean + Front squat (From Floor)
Every 2:00 x 5 rounds
1+3, build to heavy across 5 rounds.
Conditioning
2:00 on/ 2:00 off x 3 rounds
AMRAP power clean and push jerks
slightly increase weight each round
Notes
Retest from Week 1 of Cycle, August 5th, 2024!
Today’s workout is 3 rounds of 2 minutes of work with 2 minutes of rest in between each round. During each working interval you will do as many power clean & push jerks as possible. Your score is the total amount of reps completed across the workout.
The clean and jerks should be completed as quick singles. Aim to start the first round at a light-moderate weight and add 5-10lbs each round. At no point should you be at risk of failing reps.
Sep 24, 2024
Conditioning
Partner workout
4 min AMRAP
500m row w partner, OPWAAT
12-15 synchro burpees over a bar
max reps:
R1- deadlift – weight 1
R2- power snatch- weight 2
R3- thruster- weight 3
1:30 min rest between rounds
Can have a different weight between partners, weights decrease each round
Our partner workout today is Three four minute AMRAPs consisting of rowing, synchro burpees over a bar, and a max rep barbell movement. The score in SugarWOD is the amount of total reps for all barbell movements.
The workout starts with on the rower. You can decide however you want to split the row, with one partner working at a time. The goal would be to get the rower done in 2 mins or less.
The synchro burpees can be done laterally or bar facing, but both partners chest’s must touch the ground at the same time before crossing over the otherside. The jump does not need to be in synch. Parters will have their own bar. This should take anywhere from 45 seconds to a 1:10, with a hard cap of 1:30
One partner will work at a time to complete max reps of their barbell movement. Each round, the weight should go down from deadlift, to power snatch, to thruster. The deadlift weight should be no more than 60% of your 1rm and done for multiple reps. The power snatch should be no more than 75% of your 1rm and should be done in singles, or a few reps at a time. The thruster should be a moderate weight that you can hold onto a few reps at a time ( in the range of 3-6).
Sep 23, 2024
Strength
Every :90 x 8 rounds
A. Even rounds: 1-3 Wall Facing HSPU negative or Pike HSPU negative
B. Odd rounds: AMRAP minus 2* strict HSPU OR 4-7 modified handstand push up (knees on box, pike, pike on box)
*Last set can be full AMRAP
Conditioning
Every 3:00 x 5 rounds
50 Double Unders
10 Dual DB Shoulder to Overhead
8 burpees over db
6 db box stepovers to 20″ box (or less if scaling)
*For each round add 2 stepovers. If you don’t finish the reps in the round, drop back to 6 reps
Notes
Today’s workout is Every 3:00 for 5 rounds of: 50 Double unders, 10 STO, 8 Burpees over the dumbbells, and increasing Step-overs
The score will be the **average** of all 5 round times.
For the Double unders, we are looking for 30-45 seconds with a hard 1 min cap.
The Dual DB STO should be unbroken and done quickly.
The burpees can be jump or stepover the DB, looking to be done in about 30 seconds
The stepovers shuld take about 30 seconds for round 1. The goal is the same DB weight for the STO as the stepovers. Aim for a little lighter and hold onto to the larger sets of stepovers. The 20″ box will be used for males and females today, and scaling down from 20″ is also an option.
Sep 23, 2024
Strength
Build to heavy single snatch in 18 mins
Conditioning
“Helen”
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings
• 12 Pull-ups
Notes
Today’s Workout is the Classic Benchmark Helen. Perform 3 rounds of a 400m run, 21 American KBs and 12 Pull ups. Your score is the time it takes to complete 3 rounds, or the 13 min time cap.
For the 400m run, we are looking for a run distance that ideally can be done in 2 mins, with a hard cap of 2:30. Rowing or biking can be used as options as well.
The Kettlbell swings should be done in one unbroken set, with a max of two sets. Make sure its a weight that you han hold onto. A russian swing can also be used if the technique still needs work for the American.
The Pullups should be in no more than 3 sets. We’re looking to get right onto the run. Jumping pull ups or ring rows can be used.
