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.
Sep 26, 2024
StrengthÂ
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).
