 A. Metcon (Time)
50 OH Lunges w/ plate (45/35) (1-40, 2- 35/25, 3- No weight) 125 Double Unders (1-Reduce Reps, 2- 250 Singles, 3- 3 min of work) 1 mile run (1-2km Row, 2- 4 mins down, 4 mins back) 125 Double Unders (1-Reduce Reps, 2- 250 Singles, 3- 3 min of work) 50 OH Lunges w/ plate (45/35) (1-40, 2- 35/25, 3- No weight) B. Metcon (Reps) In a 5 Minute Window: (In 1:30) Max Strict Handstand Push-ups (1-Pike HSPU from box, 2- Double DB Z Press) 40 Dumbbell Power Snatches (50/35) (1- Scale wt) *In Time Remaining: Max Strict Handstand Push-ups (1-Pike HSPU from box, 2- Double DB Z Press) C. Accessory 3 Rounds: 25 GHD Sit-ups 10 Dumbbell Bent Over Rows (Each Side)
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A. Metcon (Reps) Capacity Builder Rx 4 Rounds (1:30 work / 0:30 rest) Power Cleans (115/85) Front Squats (115/85) Push Jerks (115/85) *Time Remaining: Max Ring Muscle-ups (1- Strict Banded Ring Muscle-ups, 2- Jumping Ring Muscle-ups, 3- Bar Pull Ups (Chin over bar, C2B, Bar MU)) Rnd 1 - 12 Rnd 2 - 10 Rnd 3 - 8 Rnd 4 - 6 Rx+ 4 Rounds (1:30 work / 0:30 rest) Power Cleans Front Squats Push Jerks *Time Remaining: Max Ring Muscle-ups Rnd 1 - 9 @ (115/85) Rx++(135/95) Rnd 2 - 7 @ (135/95) Rx++(165/115) Rnd 3 - 5 @ (155/105) Rx++(195/135) Rnd 4 - 3 @ (185/135) Rx++(225/155) FITNESS 4 Rounds (1:30 work / 0:30 rest) 20 Russian KBS (53/35) 15 Goblet Squats (53/35) 10 DB Push Press (50/35) *Time Remaining: Max Pull Ups or Ring Rows B. Metcon (Time) "Master Splinter" 3 Rounds: 400 Meter Run (1- 1 min down, 1 min back, 2- 500m Row) 12 Burpee Box Jump Overs (24/20) (1- 8, 2-Burpee Step Over, 3 - 12 Burpees) 15 Thrusters (95/65) (1- 12 , 2- 75/55) C. Core Accumulate 75 Hollow Rocks  8am Gymnastics and Intro
9am Advanced A. Skill Power Snatch Technique (A) 5 Sets of 2: Pausing Snatch Grip Push Jerk Sets: 50-55-60-60-60% 1RM Snatch STIMULUS We'll work from the back rack in this first part of Power Snatch Tecnique With the hands in a wider snatch grip, dip and drive the bar off the shoulders The pause will take place for 2 Seconds in the receiving position of the push jerk The following percentages for each of the 5 sets are based off your 1RM Snatch: 50-55-60-60-60% MOVEMENT FOCUS The focus here is dialing in the catch position for all the snatches in today's training Let's work on dropping under the bar by sending the butt back and down while maintaining an active shoulder position Power Snatch Technique (B) On the 1:30 x 5 Sets: 1 Hang Snatch High Pull 1 Hang Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch Sets: 50-55-60-60-60% 1RM Snatch STIMULUS We'll work with the same percentages here as we did in part A of Power Snatch Technique Lifting on the clock, rounds will begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 Hold onto the bar for all 4 reps before putting the weight down Coming from the hang, the bar will stay above the knee for all 4 movements MOVEMENT FOCUS Let's carry over the same 'butt back and down' and 'active shoulders' from Part A to our power snatches On the Hang Snatch High Pulls, the goal is to 'keep the bar close' Use the lats to press back on the bar - feeling the steel on the thighs and the torso during the high pull This will carry over nicely to a close bar path in the Hang Power Snatches B. Metcon (Reps) "Thumb War" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Hang Power Snatch (75/55) 1 Minute Assault Bike Calories 1 Minute Rest STIMULUS In "Thumb War" you'll work for 3 minutes straight before resting for 1 minute In order to get the most out of this workout, we want to choose weights that enable you to move for the majority of the 3-minute work window Whenever there is rest built in, we want to minimize the amount of rest happening during the work time The score across the 5 rounds is total accumulated reps Enter your 5 scores for each round and SugarWOD will add them up for you Wallball Tagets: 10ft. / 9ft. The hang power snatch starts from above the knee on every rep Choose a relatively light weight here that you could cycle for 25+ reps unbroken when fresh STRATEGY GENERAL There are a couple ways to approach a workout like this Both options are designed to give athletes targets, whether that be time or reps, to keep them consistent across the 5 rounds The first option is to set the time you are working for each minute In this strategy, there are two common options The first is to work for 40-45 seconds straight and rest/transition for 15-20 seconds The second is to complete two rounds of 20 seconds of work and 10 seconds of rest Understanding that we're working for 5 rounds - the 20/10 option may be more sustainable The tabata or double tabata style approach can help keep you on track each round The second option is to set a goal number for each movement For example, you could try to hold 15 reps across each movement for each round For this option, it's important to set targets in the first round that you're able to sustain in rounds 2-5 BIKE For the bike, the work/rest does not apply like it does with the wallballs and hang power snatches Since this movement comes right before rest and because it isn't broken up - you'll simply work for the whole minute 10am Community WOD A. Metcon (Reps) 5 Rounds: 1 Minute Wallballs (20/14) (Rx+ 30/20) 1 Minute Calories Row or Bike 1 Minute BB L-Lunge, R-Lunge, Back Squat 1 Minute DB Curl and Press 1 Minute Shuttle Sprints 1 Minute 3 RDL + 3 Pronated Bent Over Rows 1 Minute Rest  A. Metcon (Time)
"Tummy Time" (20 min Cap) 15-12-9-12-15: Toes to Bar (1 - 12, 9, 6, 9, 12, 2- knee to elbow, 3 - toe to rig) Deadlifts (205/145) (Rx+ 225/155) (1 - 12, 9, 6, 9, 12, 2- scale wt, 3 - KB DL) Barbell-Facing Burpees (1 - 12, 9, 6, 9, 12, 2- burpees, 3 - box jumps) *The goal is to break these up before hit a big wall in order to come back strong for the next set Below are some thoughts on how to approach each set: Sets of 15: 5 Sets: 3-3-3-3-3 4 Sets: 4-4-4-3 3 Sets: 5-5-5 2 Sets: 8-7 Sets of 12: 4 Sets: 3-3-3-3 3 Sets: 4-4-4 2 Sets: 6-6 Sets of 9: 3 Sets: 3-3-3 2 Sets: 5-4 B. Metcon (No Measure) 4 Rounds (1:30 work / 0:30 rest) 4 Windshield wipers w/ plate (25/15) 20 Russian twists w/ plate *Max Hollow Hold  A. Metcon (No Measure)
30-25-20-15-10 (25 min cap) Ab Mat SU (Rx+ GHD or Med Ball 20/14) *Ball under chin Med Ball Skiers (L+R = 1) Band Resisted Dead Bugs (L+R = 1) Med Ball Box Jumps from Bench B. Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 Shoulder Smash- 1:00/each Side Lying Windmill - 1:00/each T Spine Bridge stretch - 1:00 Thoracic Opener (Barbell) - 1:00 --- Lower Body --- Pigeon Pose - 2:00/each Banded Hamstring Stretch - 1:00/each Couch Stretch - 1:00 Straddle - 1:00 Kneeling Split - 1:00 *Coach's choice will supersede what's programmed.  A. Metcon (Time)
"Always Remembered" *Partner WOD Buy-In: 2001 Meter Row or Each Partner Runs 800m 4 Rounds: 9 Rope Climbs (1- 5 Pull-ups, 2- 3 Strict PU, 3- 2 Butt to Standing, 4- 1 Half way up) 11 Bear Complexes (135/95) (Rx+ 115/105) (Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press) (1- If you're not able to or are not comfortable bringing the bar behind your neck from overhead, complete the complex below: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press 2- 1 DB Hang Clean + 1 DB Front Squats + 1 DB Push Press + 1 DB Front Squats + 1 DB Push Press) Cash-Out: 2977 Meter Row or P1 - 800m, P2 - 800m, P1 - 400m, P2 - 400m MEANING "Always Remembered" is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost. STIMULUS We’ll grab a buddy and work hard for those who lost their lives 18 years ago today This is a longer workout that takes between 35-45 minutes to complete After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row Teammates can split up the work however they see fit 1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press The limiting factor on the barbell will likely be the push press or back rack push press Choose a weight that you could complete 20+ reps unbroken when fresh If teammates are using different weights, it's ok to use 2 barbells STRATEGY BUY-IN ROW Looking for quick bursts on the rowers while the other partner rests Switching every 200 meters gets the work done in 5 sets each Switching every 250 meters gets the workout done in 4 sets each ROPE & BARBELL You can take a pretty straightforward approach with these 2 movements Switching with your partner after a single repetition will likely be the most consistent option across all 4 rounds CASH-OUT ROW Switching every 200 meters gets the work done in around 7-8 sets each Switching every 250 meters gets the workout done in around 6 sets each MOVEMENT FOCUS Bear Complex For the Bear Complexes, it is let's avoid blending the squats and presses together Flow: Complete a power clean and stand all the way up Complete a front squat and pause before completing the push press Bring the bar to the back rack, complete the back squat, then pause before completing the back rack push press  A. Bench Press
65% for 8 75% for 5 85% for 3 93% for 1 88% for 3 78% for 5 68% for 8+ *If you don't have a one rep max then go (15, 12, 10, 8, 6, 4) off of feel. FITNESS 12 Min AMRAP 6 - 1/2 Push Up + Full Push Up 10 Supine Bent Over Row 10 DB Curl & Press 20 Tuck Ups B. Metcon (Time) 5 Rounds 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double Unders (20 min cap) C. Metcon (Rounds and Reps) 6 min AMRAP 1, 2, 3, 4, 5, 6..... Strict HSPU (1- Banded Pull-ups, 2-Ring Rows) Strict Pull Ups (1- Double Dumbbell Strict Press, 2- HSPU with Feet on Box, 3- 3 Push-ups) |
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