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Workout of the DayAMRAP in 20 minutes:400 meter run12 wall balls12 deadlifts12 wall balls Choose a deadlift weight that you can complete in one or two sets each round. The wall balls should also take one or two efforts per 12 rep set; the goal here is to keep moving at a steady clip from […]

Workout of the DayEvery 3 minutes for 6 rounds:12 kipping pull ups200 meter run12 hang power clean and jerks Use a count-up clock, and record slowest time to SugarWOD. The goal in this workout is to have at least 45 seconds of rest after every round before you start the next one (closer to a […]

Skill4 rounds:1:20 of calories0:10 rest1:20 of rest or plank0:10 rest Hang out in a plank position during the interval opposite the calories if you want a lower-intensity conditioning and core skill piece. If you’re up to push your limits on pacing and power output, then rest instead of planking and shoot for a very aggressive […]

SkillEvery 2:30 for 4 rounds:5 lateral burpees10 thrusters5 to 10 lateral burpeesRest in the remainder of the time Use a thruster weight that you can complete in one tough but unbroken set. Pick a burpee count for the second set that lets you finish with 45 seconds to a minute left to rest in the […]

Skill3 sets of 9 deadliftsRest about 3 minutes between sets Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. Workout of the Day5 rounds:90 seconds to complete 7 push jerks, then max calories […]

SkillEMOM for 10 minutes:10 double undersOne set of strict pull ups Modify your pull up difficulty so that you’re getting 3-6 reps every round. Be sure to stick to just one set so that you don’t overdo it on the pull ups. Scale your jump rope set so that you’re done in about ten seconds. […]

Workout of the DayJust one class today at 9 am, with open gym from 10-12! AMRAP in 25 minutes, with a partner:500 meter run together30 box jump overs total30 devil presses total30 box jump overs total Switch off back and forth any time on the box jump overs and devil presses. If you and your […]

Workout of the Day3 rounds:2 minutes of calories2 minutes of sit ups2 minutes to complete a 200 meter farmer’s carry (one DB and one KB)2 minutes of rest Record the sum of your sit ups and calories. Any time left over in the 2 minutes you have to complete the farmer’s carry is yours for […]

Workout of the Day4 rounds for time:400 meter run14 front squats70 double unders 24 minute time cap Pick a moderately challenging barbell weight for your front squats; you should be able to complete 14 reps in 2 or 3 solid sets. Scale the jump rope to a difficulty that never takes more than a minute […]

Skill5 sets of 5 tempo back squat:3 second descent3 second holdFast up3 seconds between reps Target 50-60% of your max across all 5 sets Keep the weight light enough that this never feels like a shakey or maximal effort. Workout of the DayAMRAP in 16 minutes:4-8-12-16-20-24… etcPower cleanToes to bar Run 200 meters before each […]