SugarWOD

WORKOUT OF THE DAY

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WOD: 12-2-13

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Don’t ask…

Strength:  18 minutes to find:

1RM Front Squat

Once finished, do a Thruster AMRAP at 40-50% of 1RM Front Squat

In as few sets as possible:

40 Russian Double Kettlebell Swings (32/24)

4 min cap

1:  4 min AMRAP of:

8 Power Clean and Push Press (95/65)
8 Pull Ups

1 min AMRAP of:

Wall Balls (20/14)

2:  4 min AMRAP of:

8 Power Snatch (95/65)
3 Muscle Ups

1 min AMRAP of:

Wall Balls (20/14)
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So much to address…

The strength section has a bit of a twist with the Thrusters. The Kettlebell portion is going to be quasi-hard. Having the capacity to complete the swings in one set will be the mark of a truly powerful athlete. Improvement in this challenge will be a direct reflection of how powerful you are/have become.  The actual workout has two parts today. The 4 min AMRAP is straightforward, but it’ll be closed out with a second 1 min AMRAP that will happen immediately after. You have a titanic day ahead of you.

Hope you haven’t been eating terribly,

CG
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WOD: 12-1-14

Team WOD 1: For time:

21 Thrusters (75/55)
21 Pull Ups (each)
30 Hang Power Snatch (95/65)
15 Thrusters (75/55)
15 Pull Ups (each)
30 Power Clean and Push Press (95/65)
9 Thrusters (75/55)
9 Pull Ups (each)

Team WOD 2: For time:

21 Thrusters (95/65)
21 Pull Ups (each)

Isabel: 30 Power Snatch (135/95)

15 Thrusters (95/65)
15 Pull Ups (each)

Grace: 30 Power Clean and Jerk (135/95)

9 Thrusters (95/65)
9 Pull Ups (each)

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Hi!…

Guess what!?!?!?!?!?  Not only is it December 1st (or soon to be based on when you are reading this), but it is consistently cold.  With that said, I would like to (officially) invite you to abs season!  YAY!  I have actually been waiting months to say that.  More important than abs season (yes, such things exist) is the fact that the Opens season is soon upon us.  The December programming will continue in a very similar format that we have been seeing, but come the new year, expect to see some new things.

Abs high five!!!,

CG

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WOD: 11-30-13

Team WOD L1:  For time:

1000M Row with Overhead Hold (75/55)
100 Burpees with Front Rack Hold (115/75)
50 Pull Ups with Deadlift hold (165/105)

Team WOD L2:  For time:

1000M Row with Overhead Hold (95/65)
100 Burpees with Front Rack Hold (145/95)
50 Pull Ups with Deadlift hold (195/125)
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Now I know what you’re thinking…

The holiday season is finally upon us and with that, come the holiday season workouts. If you were here last year, then you’ll remember the 12 Days of Christmas workouts (one gymnastics and one weightlifting).  This year will also feature a Chanukah workout that also took some artistic liberties when being created.

See you all then,

CG
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WOD: 11-28-13

WOD:  2 rounds for time in the fewest number of sets:

60 Kick Outs
70 Air Squats
80 Sit Ups
90 Double Unders (if you have a jump rope at home)

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Happy Thanksgiving…

I hope you and your loved ones have a wonderful day. Enjoy this time together and be thankful for all that you have, as we are thankful for having all of you.

Turkey time!!!!!,

CG
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Strength Class Homework for Thanksgiving Break

Strength Class Homework

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If you have access to a gym, do the following:

L1
1) Build to 10RM Deadlift
2) 5×3 Front squat @ 23X1 tempo (2 counts to bottom, 3 count hold, explode up, 1 count reset at top
3) Tabata (8 rounds of 20s on/10s off): Hollow body hold alternating with superman hold (4 rounds each)
4) For time: Row 50 Cal

L2/L3/L4
1) Clean + power jerk + jerk, 1+1+1: 6×1 @ 85%
2) Clean pull: 5×3 @ 100-105%
3) 5×3 Front squat @ 23X1 tempo
4) 3 sets: 10 band internal rotations, 10 plate external rotations, 10 scapular push-ups

If you do NOT have access to a gym, do the following:

1a) 5×15 rebounding jumps (keep knees almost locked out, jump on to a low stair/box, jump off, and immediately rebound back onto the box — same rebound as jumping rope), alternating with
1b) 5×10-15 clapping push-ups
2) Wall squat: 3 sets of 60-90s holds
3) Tabata: Hollow hold alternating with superman hold (4 rounds each)

Have a great Thanksgiving break, see you next week!