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Skill 7 rounds:One set of hard strict ring dips (target: 3-5)One set of easy push ups (target: 8-12) Rest 60-90 seconds Today’s work is the dip/push up counterpart to last Friday’s pull up/ring row sets. Scale the dips to be tough, and the push ups to be easy. Transition immediately from your dips to your […]

Skill 8 sets:Power clean plus split jerkRest about a minute between sets Work at your own tempo, and build up to a heavy single if you’re up for it! Feel free to extend your rest time a bit, as long as you can wrap everything up in no more than about 15 minutes. Workout of […]

Skill EMOM for 8 minutes:One set of toes to bar We’re taking some time to practice basic toe to bar technique today. Keep the set sizes manageable and repeatable, and focus on a balanced movement that stays on-cadence rather than sacrificing everything for range of motion. Record your smallest set size to SugarWOD Workout of […]

Skill 8 sets:Snatch high pull plus power snatchRest about a minute between sets You’ll have about 10-12 minutes to work through today’s lifting; move at your own tempo, but try not to rest more than 60-90 seconds between sets. Workout of the Day 3 rounds for time:75 double unders15 front squats15 lateral burpees Time cap: […]

Skill 5 rounds, each for time:15/10 calories5 sandbag cleans Rest about 2 minutes between rounds We’re dusting off the sandbags for some Birthday skill work! Push hard on the machine, then try to get through the 5 cleans as quick as you can. Check your time when you start and finish, and record your slowest […]

Workout of the Day 5 rounds, 3 minutes on, 1 minute off:12 box jumps12 push jerks At the start of every 3 minute interval, run 200 meters before working on the box jumps and push jerks. Track your rounds and reps separately for each of the 5 intervals, and add them all up at the […]

Workout of the Day AMRAP in 20 minutes:500 meter run30 alternating dumbbell power snatches15 toes to bar Pick a dumbbell weight that you’re comfortable snatching for relatively high volume. Scale the range of motion on the toes to bar so that you can hang on to quick sets of at least 3-5 throughout the workout. […]

Skill 7 rounds:One set of hard strict pull ups (target: 3-5)One set of easy ring rows (target: 8-12) Rest 60-90 seconds We’re working two pulling movements today; you’ll start with a set of relatively challenging strict pull ups (banded, unassisted, or weighted) with the goal of hitting 3-5 reps. You’ll then immediately move on to […]

Skill EMOM for 10 minutes:Hang power cleanSplit jerk Remember to deadlift the barbell up to the hang and stand tall for a moment before starting your hang power clean. Practice catching the hang power clean with your feet no wider than your regular squat stance, and then follow through with a split jerk. Do your […]

Skill AMRAP in 8 minutes:20 second arch hold20 second L-sit20 second handstand hold Rest as needed between movements so that you can hold for the whole 20 seconds in the next effort. Scale each movement with that goal in mind as well. Workout of the Day 4 rounds:1:20 of front rack lunges1:20 of calories1:20 of […]