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.
Sep 20, 2024
Conditioning
With a partner
15 minute AMRAP:
200m run together
20 burpee pull ups (OPWAAT)
then…
7 minutes to find 1rm thruster
Notes
We have a spin on Open Workout 23.2a and b today. You will start with a 200m run with your partner, and come back in and work to accomplish 20 burpee pull ups. You will continue doing this for 15 minutes. You will then go right into 7 minutes to accomplish a 1rm thruster between you and your partner. Your score in SugarWOD will be the rounds and reps accumulated in part A, and another score for Thruster weights
For the burpee pullups, a jumping pullup can and should be utilized if possible. A kipping pullup is also doable. You can also get a small platform to help you with the jump if needed.
For the Thruster, open with a weight that is lighter than you may want to in order to establish confidence. From there, take a jump between you and your partner. The goal is to get 3-4 lifts each.
Sep 19, 2024
Strength
3 rounds:
A. 4-6 Kip levers + 2-3 Box Bar Muscle up/ Bar Box Jumps
B. 4-6 chest to bar pull ups or ring rows (leave 2 reps in tank)
Conditioning
3 rounds:
15 Dual KB deadlifts
3 wall walks
25ft burpee broad jump
*5 minute cap for 3 rounds.
then, at the 7 minute mark:
1k row for time
12 min total cap for entire workout
Notes
For today, the workout is 3 rounds of 15 Dual KB deadlifts, 3 wall walks, and 25 foot burpee broad jump. Your score will be the time it takes for you to complete 3 rounds, or the 5 min cap. From there, rest 2 minutes, and at the 7 minute mark, everyone will row 1000m for time.
The deadlifts should be unbroken through all 3 rounds. The wall walks should be steady, but not rushed. A scaled wall walk, or plank shoulder taps could also be used. The burpee broad jump should be explosive and having the focus of a good soft landing.
2 minutes is not a huge chunk of rest, so make sure you don’t come out too hot on the 1k row. Find a good groove, and around 500m left, begin to push hard.
Sep 19, 2024
Strength
Bench Press
Find a heavy single in 15 mins
Conditioning
9-6-3
bar muscle up
30-25-20
abmat situp
15-15-15
front squat
9 minute cap
Notes
Today’s workout is a triplet of Bar Muscle ups, situps, and front squats. Your score will be the time it takes you to complete the work, or the 9 min cap.
For the Bar muscle ups, the set of 9 should be something you do in no more than 3 sets. 12-9-6 burpee chest to bar or burpee pullups can also be good options today.
Make sure to use your arms on the situps to create some momentum, along with keeping your hip pressed into the AbMat.
The front squats stay at 15 throughout the workout. Choose a weight that can be done unbroken, and should be more of a burn.
Sep 17, 2024
Conditioning
With a partner.
Partner 1: round of DT
Partner 2: AMRAP Calories
after round of DT is complete, switch. Then rest 1 minute after partner 2 completes their round of DT. continue until both partners have completed 4 rounds of DT
16 minute cap
*Swap the order of who does what first.
**1 round of DT = 12 deadlifts, 9 hang power cleans, 6 push jerks
Our partner workout today is a mix of one partner completing a round of DT, while another partner completes max calories on a machine. There will be two scores in SugarWOD. Part A will be the time it takes to complete a total of 4 rounds each per partner, or the 16 minute time cap whichever comes first. Part B will be the total amount of calories accumulated.
Flow: Partner 1 will complete 1 round of DT while Partner two performs AMRAP cals. Switch when P1 has finished DT. Once P2 completes DT, both partners will rest 1 minute. This is one round. At the start of the next round, P2 picks back up on DT, and P1 completes AMRAP cals. Alternate until 4 total rounds have been completed, or the 16 min cap has been reached.
DT= 12 deadlifts, 9 hang power cleans, 6 push jerks. Use a weight you can perform either unbroken or in a “DT” Style – 11 deadlifts –> break–>1 deadlift + 8 HPC–> break –> 1 HPC into 6 push jerks
Accessory Work
2-3 sets
A) elevated pigeon x 1 min/side
B) hip airplane 3/side
C) banded good morning x 20
