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Workout of the Day3 rounds for time, with a partner:60/50/40 calories (MM/MF/FF)30 power cleans20 ring rows, pull ups, or bar muscle ups One partner working at a time, splitting the reps however you’d like. 25 minute time cap Grab a barbell that you can consistently hit quick singles on across all three rounds. Choose a […]

SkillEMOM for 5 minutes:Clean and jerk, working up in weight Then 5 minutes to work up to a heavy single, off the EMOM interval Start at a moderate weight and work your way up each minute for the first 5 minutes of the skill. In the last 5 minutes you don’t have to keep lifting […]

Workout of the DayAMRAP in 8 minutes:10 thrusters10 lateral burpees This is the last thruster/burpee test in the progression! This is a repeat of the first thing we did back on Thursday, August 1st. Check your notes if you were here that day, and see if the last month of thrusters and burpees helps you […]

Skill4 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. We have just two more weeks of this progression: the 3×10 week and the […]

SkillEMOM for 10 minutes:20-30 seconds of handstand skill practice Pick a skill or two from the list below and work on it for 20-30 seconds each minute. The skills are listed easiest first. Plank holdPartial range of motion wall walkFull range of motion wall walkHandstand kick up against wallFreestanding handstandHandstand walk Workout of the DayFor […]

SkillEvery 90 seconds for 8 rounds:15 double unders3 touch and go power snatches Modify the volume and difficulty of the jump rope buy-in so that it takes no more than 15 seconds per round. Transition quickly on the power snatches and hang on for a set of three. Make sure you’re going light enough that […]

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 […]