Workout of the DayIn teams of 3:3 rounds:3 minutes of rope climbs3 minutes of wall walks3 minutes of sandbag cleans All 3 teammates will be at one station at a time. One teammate will start working on reps at that station. Once they’ve finished any number of reps, they tag the next teammate in to […]

Skill15 minutes of squat snatch practice Same idea as Tuesday: take your time working up to a heavy single if you’re comfortable with the movement. Otherwise, your coach will help you with drill sequences to address any weaknesses. Workout of the DayAMRAP in 16 minutes:16 sit ups8 hang power cleans Every 8 minutes, including at […]

Skill5 rounds:30 seconds of light wall balls30 second of drag rope (singles or doubles)1 minute of rest Pick a significantly lighter wall ball (4-6 pounds lighter) than you normally use. Focus on keeping your hands close to each other underneath the wall ball, rather than holding it from the sides. The idea behind this skill […]

SkillEMOM for 8 minutes:One or two rope climbsOROne set of ring rows You should only be working for about 10-20 seconds each minute so that you can rest adequately and share the ropes with other climbers. We’ll be doing some rope climbs in the workout on Saturday, so try to get a sense for how […]

Skill15 minutes of squat clean and split jerk practice Take 15 minutes to work up to a heavy clean and jerk if you’re comfortable hitting higher weights. If you’re new to the lift, stick to the lighter side and work on any drills your coach thinks will help you. Workout of the DayAMRAP in 12 […]

Skill7 rounds:45 second sprint (row, bike, or ski)15 second rest45 second rest (rx&sport) or plank (standard)15 second rest Record total calories to SugarWOD We’re starting the week with a sprint today. The goal here is to push hard enough in the 45 second sprint that you need to rest in the other 45 second interval. […]

Workout of the Day6 rounds: 1 minute of calories1 minute of wall balls1 minute of calories1 minute of rest If machines are in short supply for the class size, half of the class will start one minute late. This way they’ll be on the machines when the other half is on the wall balls and […]

Workout of the DayAMRAP in 20 minutes:50 lateral burpees100 double unders30 clean and jerks100 double unders50 lateral burpees100 double unders20 bar muscle ups Scale the burpee volume so that you can finish each round of them (whether it’s 50 or fewer) in under 4 minutes. Use a barbell weight that has you moving at steady […]

SkillEMOM for 10 minutes:One set of a bar muscle up drillOROne set of kipping pull up practice Both the bar muscle up and the kipping pull up can be practiced with a band. It’s a little awkward at first, but it’s absolutely worth getting used to it so that you have that tool available to […]

Skill3 rounds through the following: 3x 20 sec on, 10 sec off: Arch hold3x 20 sec on, 10 sec off: Hollow hold3x 20 sec on, 10 sec off: Ring dips You’ll stay on each station for 3 intervals before moving to the next station, and you’ll cycle through the whole of the larger sequence 3 […]