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Workout of the Day5 rounds, 3 minutes on, 1 minute off:12 box jumps9 push ups6 power cleans We’ve got a very slight twist on a classic today. Pick a push up difficulty that won’t break down to singles until the fourth or fifth round. Your cleans should be right on the edge between small sets […]

Skill10 sets of 3 strict pull upsBanded, unassisted or weighted Choose a difficulty that makes each set of 3 challenging, but not sloppy. You should take about a minute between sets. Workout of the Day3 rounds for time:20 deadlifts30 medicine ball step ups400 m run 18 minute time cap Use a deadlift weight challenging enough […]

Skill4 rounds:In 1:30, complete 16/12 calories and then max burpees to a target in the remaining time.Rest 1:30 between rounds Modify the target calorie count so that you’re off your machine and onto your burpees with at least 30 seconds to spare each round. This is a great chance to push the pace on both […]

SkillStrict Press3 at 75%3 at 75%3 at 80%3 or more at 80% If you hit a max set last week, use the calculated max for the percentages this week. Next week we’ll be building up to a chance to hit an actual one rep max! Workout of the DayFor time:400 m run30 devil presses200 double […]

SkillBack Squat3 at 75%3 at 75%3 at 80%3 or more at 80% If you hit a max set last week, use the calculated max for the percentages this week. Next week we’ll be building up to a chance to hit an actual one rep max! As always, grab two spotters if you have any doubts […]

Workout of the DayAMRAP in 21 minutes:3-6-9-12-15-18-21-24… etcPush upKipping pull up After each round of push ups and pull ups, complete 21 medicine ball sit ups. We’ve had a very hard series of days on the shoulders; if your arms need a break, strongly consider tackling the metcon option instead of the workout! That metcon […]

Workout of the Day3, 4, or 5 rounds for time:22 deadlifts22 crossovers22 burpee box jumps 30 minute time cap Happy Birthday, Madisyn! We’ve got a tough one for her Birthday workout, we hope ya’ll enjoy! 22 burpee box jumps is a very high per-round volume. Most folks would probably be fine tackling 4 rounds, but […]

SkillAMRAP in 8 minutes:10 second L hang15 second handstand hold20 air squats The L hang and handstand hold should both be challenging movements, while the air squat is just there for a bit of a reset between rounds. On your L hang, do your best to keep your knees above the height of your hips […]

SkillEvery 4 minutes for 4 rounds:400 m run Record the slowest of the 4 rounds to SugarWOD. Use a count-up clock to make noting time easier; the rounds will begin at 0:00, 4:00, 8:00, and 12:00. Focus on getting up to speed quickly on each run rather then getting a slow start off the line. […]

SkillEMOM for 10 minutes:Hang snatch high pull plus hang power snatch Prime your full extension using the hang snatch high pull, and then follow through to the overhead position on the second rep of the complex. Bonus points if you freeze in the catch! We’ll be backing off of the frequency of Olympic lifting in […]