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.
Sep 30, 2024
Strength
10:00 Running Clock
1,2,3…chest to bar
2,4,6…z press
4,8,12 Alternating goblet hold reverse lunge
Conditioning
3 rounds
35 double unders
8 burpees
400-500m row
8 burpees
35 double unders
rest 2:00
16 minute cap
Notes
Today’s workout is 3 rounds for time of double unders, burpees, and rowing.
The Score will be the total time it takes for you to complete 3 rounds, with a 16 min cap.
For the Double unders, we are looking for something that is done in under 30 seconds. Hold to a 30 second cap.
Burpees should be a smooth pace.
The row should be somehting that you can finish in under or around 2 mins.
The intention behind today is feeling good throughout each round, with keeping a little but of gas in the tank for the end.
Sep 29, 2024
Strength
Wave Loading
Every 2:00 perform
Wave 1:
6 reps @ 45-50%
4 reps @ 50-55%
2 reps @ 60%
–rest an additional minute between Wave 1 and Wave 2–
Wave 2
6 reps @ 50-55%
4 reps @ 55-60%
2 reps @ 65%+
Conditioning
Every minute on the minute until failure:
Min 1: 1 wall ball
Min 2: 2 wall balls
Min 3: 3 wall ball… etc until you cannot complete the amount of wallballs within the minute.
Cap: 18 mins.
Notes
Today’s workout is Death by Wall Balls. Your score is the cumulative amount of wall balls.
“Death By” is a format where you will start the EMOM by performing one rep of the movement. You will rest the remaining time. Min 2, you perform 2 reps, so on and so forth. This seems really easy, but the reps will accumulate quickly. This could be a day to challenge yourself with a heavier wallball than what you normally use, but the goal should be somewhere between the rounds of 12-15. The workout ends if you complete the round of 18 wall balls.
Note: the wall balls don’t have to be unbroken, but all reps must be completed in the minute.
Sep 29, 2024
Conditioning
Teams of 3:
19 min AMRAP
800m Team run buy in
25 wall walks OPWAAT
50 sync air squat
150 du split, OPWAAT
50 sync air squat
150 du split, OPWAAT
AMRAP Devil’s Press OPWAAT
immediately into 3:00 AMRAP calories OPWAAT
Notes
Today our workout is teams of 3 with a buy in to a 19 min AMRAP. You also have a cashout.
The score in SugarWOD will be totally in reps. If you make it to the AMRAP of Devil’s Press Your score will be 425 reps plus however many Devil’s Press you get. You will also sum the amount of calories you get in the Cashout for your final score.
All 3 partners will be running together for the 800m run. The wall walks will be one person working at a time. All 3 partners will be working together to perform synchro Air squats. The DU will be split however you like between partners, with one partner working at a time. Same for the devil’s Press and the calories.
Single unders will be subbed for DU 1:1 today.
