Warm up
2 min cardio machine of choice, then:
2 rounds of:
10 air squats
10 kipping swings
10 double unders
Endurance
10 rounds of 2:30 min AMRAP intervals, alternating between A and B (5 rounds on each), resting 1 min between each round:
Part A
300m run
AMReps cal row in the remaining time of the interval
----
Part B
Buy-in: 60 double unders
Then, in the remaining time, AMRAP of: 6 pullups, 8 American KBS 24/16 kg, 10 air squats
Warm up
2 min cardio, then 2 rounds of:
5/side KB/DB windmills
5 pronated snow angels (face down)
5/side bottom up KB presses
10 hollow rocks
Overhead Press
Take 15 min to find a 2 reps max shoulder press
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts.
Warm up
2 min cardio, then 2 rounds of:
5 per side world's greatest stretch
5 kang squats
5 samson stretches per side
10 per side single leg glute bridges
Back Squat
Take 20 min to find a 2 reps max back squat
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts.
Warm up
3 rounds
5/side thoracic extensions in squat
5 Cuban presses with 2.5/5 lbs plates in each hand
5 strict toes to bars / hanging knee raises
Upper Body Strength
Part A - Bench press
3x5
Part B - Weighted pullups
3x5
Conditioning
30 min partner AMRAP, one partner working at a time, performd as "you-go-I-go" each movement:
10 rounds of:
8 chest to bar pullups
10/8 cal row
8 alternating single DB devil presses 50/35 lbs
-- then 10 rounds of:
8 handstand pushups
10 toes to bars
8 wall balls 20/14 lbs
Note: If you complete the 10 rounds of the second section, start from the top.
Part A
Overhead squats
4x3
** VOLUME DELOAD WEEK **
Warm up
4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL
Deadlift
Every 2:30 min for 6 rounds:
1 deadlift at 90%
Use our most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 6 single DB bench presses per side. Hold only one dumbbell.
Conditioning
** VOLUME DELOAD WEEK **
Warm up
6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist
Snatch
Part A - Hang Power Snatches
3x[1 hang power snatch from below knee + 1 hand power snatch from above knee]
Start at around 80% of your recent 1RM snatch, then increase if possible.
Part B - Snatches
3x2
Start at around 80% of your recent 1RM snatch, then increase if possible - Drop and reset between reps
Warm up
2 min cardio machine of choice, then:
2 rounds of:
10 air squats
10 good mornings
10 box step ups
10 hang muscle cleans
10 hang power snatches
Endurance
Warm up
3 rounds:
10/side single arm KB swings
5/side single KB thrusters
5/side windmills
5 scap pullups
Overhead Press & Push Jerk
Part A - Shoulder Presses
Every 90 sec for 5 rounds:
1 shoulder press
Start on your first set at around 80% and build to heavy singles.
Part B - Push Jerks
Every 2 min for 4 rounds:
1 push jerk
Start on your first set at around 80% of your recent C&J 1RM and build to heavy singles.
Warm up
2 rounds:
4 high box step ups
6 no-pushup burpees
8 alternating bird dogs
10 gorilla jump squats
Back Squat
Every 2 min for 8 rounds:
1 back squat at 90%
Use our most recent or estimated 1RM - See your logs in SugarWOD
Conditioning
Every 4 min for 4 rounds, each for time:
200m run
5 deadlifts 115/80 lbs
4 cleans 115/80 lbs
3 thrusters 115/80 lbs
20 cross overs