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.
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.
