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Workout of the DayEvery 7 minutes for 3 rounds:30 goblet squats50 sit ups30 kettlebell swings Rest in the remainder of the 7 minutes.Post your slowest of the three times to the board and SugarWOD. Use a kettlebell that lets you finish the 30 swings in no more than 4 sets. Your core will be pretty […]

Workout of the DayRx and Sport:AMRAP in 15 minutes:5-10-15-20-25-30….Burpee pull ups10 shuttle runs after each round* After 15 minutes, you immediately go into 5 minutes to find a max weight thruster from the floor. Standard:AMRAP in 15 minutes:5-10-15-20-25-30….Burpees to a target10 shuttle runs after each round* After 15 minutes, you immediately go into 5 minutes […]

SkillEMOM for 10 minutes:1 thruster, with the barbell starting on the floor If you’re tackling the Open tomorrow, you’ll get a chance to work up to a max thruster after the first part of the workout. Use today to test the movement and get a sense for what you might be targeting. You can do […]

Skill10 rounds:15 seconds of strict weighted pull ups1 minute of rest We’re working through two more weeks of this pull up progression; that will take us through the end of both the Open and our back squat progression. After that we’ll be reincorporating formats similar to the sprint work that we saw prior to the […]

Skill4 rounds:30 seconds of double under work15 seconds of rest 45 seconds of rest 4 rounds:30 seconds of double under work15 seconds of rest We’re continuing our double under practice with larger work sets and more rest between them. Check out the guidelines below for a refresher on how to approach this skill. When you’re […]

SkillBack Squat5 reps at 65%5 reps at 70%5 or more reps at 75% We’re working through one more three week progression of our 5-3-1 back squat. If you established a new max last cycle then work off that. If you didn’t, consider still adding 5-10 pounds to your max for the purpose of calculating this […]

Workout of the DayOnly one class today at 10 am, with open gym from 11 – 1 pm.We’ll get our back squats done tomorrow. AMRAP in 24 minutes with a partner:8 pull ups16 burpeesOne partner working through at least one full round while the other restsEvery 6 minutes, including at the start of the workout, […]

Workout of the DayAMRAP in 20 minutes:30 kettlebell swings50 air squats150 drag rope single unders Settle in for some larger sets on today’s workout. Break up your swings into 2-4 sets to keep them sustainable, and try to move through the squats at a steady and consistent pace. If drag rope single unders are too […]

Workout of the DayRx and Sport:AMRAP in 14 minutes:60 calories on the rower50 toes to bar40 wall balls (20/14 lb, 10/9′ target)30 power cleans (135/95)20 muscle ups Standard:AMRAP in 14 minutes:60 calories on the rower50 hanging knee raises40 wall balls (14/10 lb, 10/9′ target)30 power cleans (95/65)20 pull ups (kipping or strict) Post rounds and […]

SkillEMOM for 10 minutes:One set of a ring muscle up drill (sequences are below)OR5 ring rows and 5 ring dips (banded if needed) We’ve got muscle ups in the first Open workout tomorrow! They’re at the tail end of a lot of other work, but we’ll take the chance to practice some progressions today. A […]