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Skill4 rounds:1 minute of calories (row, bike, or ski)30 second rest1 minute of strict pull ups30 second rest Focus on maintaining a consistent pace on your machine. On the rower and ski erg you should be looking at calories per hour, and on the bike you should be looking at Watts. A relatively consistent pace […]

Skill10 minutes of handstand practice! Turn that frown upside-down! And then smile, because you’re upside-down! But clarify to your neighbors that you are, indeed, smiling; they may be confused on account of their inverted perspective. Though any neighbors that are also upside-down will be well-oriented to interpret your expression, and can be excluded from the […]

SkillEMOM for 10 minutes:Power clean plus 5 front squats This is the last in the volume progression on front squats that we’ve been working through for 3 weeks. If holding onto the same weight that you hit last week is reasonable, go for it. If this is your first time jumping into this progression, be […]

Workout of the DayAMRAP in 20 minutes:25 double unders25 air squats25 sit ups Pick a jump rope volume and difficulty that takes about 30 seconds to complete each round. standard: rxrx: standardsport: 25 drag rope double unders, 20 pistols, 15 toes to barmetcon: 5×2:30 on, 1:30 off

Workout of the DayAMRAP in 12 minutes:12 deadlifts9 hang power cleans6 push jerks This is the last in the progression that we’ve been working on for the past three weeks; the previous two Saturdays included a rest interval, but you have no such luxury today. Be wise about your pace and weight selection. standard:95/65rx: 135/95sport: […]

SkillEMOM for 10 minutes:3 power snatches Keep your weight light enough that you’re able to catch without a press-out across all 30 reps. rx: singlessport: touch and go Workout of the DayAMRAP in 15 minutes:400 m run30 Russian twists w/ plate20 push ups Modify your push ups so that you can always finish them in […]

SkillEvery 5 minutes for 3 rounds:800 m run, row, or ski, or 2,000 m bike Pick a distance that lets you rest for about a minute at the end of each effort. Post all 3 times to SugarWOD. Workout of the DayAMRAP in 12 minutes:40 double unders20 kettlebell swings10 goblet lunges Pick a kettlebell that […]

SkillEvery 45 seconds for 10 rounds:One power clean and push jerk We’re knocking out a quick lifting interval prior to the long workout today. Use this as a chance to get above your working weight for the AMRAP and get a sense of how heavy you want to be going. Feel free to split jerk […]

SkillAMRAP in 8 minutes:4 strict pull ups30 second plank hold Pick a pull up difficulty that will let you work through 4 reps in no more than 45 seconds or so throughout the whole skill work. Sport: 1 rope climb instead of 4 pull ups Workout of the Day4 rounds:2 minutes of calories (row, bike, […]

SkillEMOM for 10 minutes:Power clean plus 4 front squats We’re up one rep from last Monday; if you did that skill work, consider trying to hang on to the same weight here. Workout of the DayAMRAP in 15 minutes:5-10-15-20-25-30…etcSit upAlternating dumbbell hang power cleanBox jump Grab your favorite dumbbell and settle into a steady rhythm […]