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Interval 1Every 3 minutes for 4 rounds:Row or bike at or above target pace for as long as possible. When you drop below it, rest until the next 3 minute interval begins. Alex will help you pick a target and walk you through the details in class. Row (cal/hour):standard: 900/750rx: 1200/900sport: 1500/1150 Bike (Watts):standard: 240/180rx: […]

Workout of the Day3 rounds, 4 minutes on, 2 minutes off:12 deadlifts9 hang power cleans6 push jerks Pick a barbell weight that is light enough for you to do the push jerks unbroken throughout the whole workout. After resting for the 2 minutes, resume where you left off rather than starting back at the beginning. […]

Skill (But really just more conditioning)Every 3 minutes for 5 rounds:400 m run, row, or ski, or 1,000 m bike Pick a distance that gives you about a minute to rest after you complete it each time. Post your slowest time to SugarWOD. Workout of the DayAMRAP in 15 minutes:30 kettlebell swings30 wall ballsEvery 3 […]

SkillEMOM for 10 minutes:Slow pull squat snatch plus squat snatch Your barbell should take about 3 seconds to get from the floor to the liftoff point above your knees on the first rep. The intent is to practice precise positioning and force you to develop power high up in the lift. Do your best to […]

SkillEMOM for 10 minutes:5 deadlifts This is the last skill work in this deadlifting series. We’re up one more rep from last week. This is 50 deadlifts total, which is a very high volume to be doing at any significant load; be deliberate about your weight selection, and make sure that you’re staying well within […]

Skill10 minutes of handstand practice Invert thyself. Seek guidance from your coach, and have fun! Workout of the DayAMRAP in 15 minutes:50 sit ups35 alternating dumbbell hang power cleans20 single arm overhead lunges You should be able to do double-digit sets on your hang power cleans for the whole workout today, so pick an appropriately […]

SkillEvery 45 seconds for 12 rounds:Hang power clean plus power clean Focus on a strong follow-through with the arms on the cleans today; your legs should always be the primary source of power on the Olympic lifts, but the arms can contribute significantly if applied with the proper timing. Workout of the Day5 rounds, 3 […]

Workout of the DayAMRAP in 15 minutes:15 goblet squats15 kettlebell swings15 goblet squats150 single unders Pick a kettlebell that allows you to complete 15 reps of each movement at a time throughout most of the workout. standard: 20/12rx: 28/20sport: 32/24metcon: 10x 1:00 on/ 0:30 off Mobility2 rounds:2 minute pigeon per side2 minute half saddle per […]

Workout of the DayAMRAP in 30 minutes:800 m run/row/ski, or 2000 m bike40 single arm dumbbell push presses (20 per side)400 m farmer carry (one dumbbell, one kettlebell)20 pull ups (strict or kipping) Split the dumbbell push presses so that you get an even amount of work done on each arm per round. You should […]

Skill8 rounds:20 seconds of flutter kicks, hollow position10 seconds of rest20 seconds of alternating plank reaches10 seconds of rest For the flutter kicks, you’ll be holding in a hollow position with your hands by your side. On the plank reaches, hold in a plank on your hands and alternate reaching one hand and then the […]