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WODS 6/19-6/24

MONDAY 6/19/2017



500 Meter Row

Then 2 Rounds of:

10 Superman

10 Hollow Rocks

10 Boot Strappers

10 Samsons Stretch 




Complete each wave as one giant set, with as little rest as needed between weight changes. That is, complete your first set inside the wave, change the weights, and immediately get back beneath the bar.

Wave #1 –
5 Back Squats (Each): 60% + 65% +  70%

Rest 3:00

Wave #2
4 Back Squats (Each): 65% + 70% +  75%

Rest 3:00

Wave #3
3 Back Squats (Each): 70% + 75% +  80%



7 Rounds:

10 Sandbag Reverse Lunges/Kettlebell , 5 each leg (Zercher Carry)

10 Sandbag/Kettlebell Power Cleans, 5 each shoulder

20 Lateral Hops over Bag (1 Jump = 1 Rep)

200 Meter Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).


Looking to get our hands onto an odd-object today, with the sandbag being the choice if available. In an ideal circumstance, we are looking for a bag that weighs 70# for males, 50# for females. Another option is a single kettlebell (70/53) to match the stimulus if a bag is not available. Inside the notes, indicate the rough weight of the object you used.

On the sandbag reverse lunges, we are looking to step backwards instead of forwards into the lunge. And as we stand out of so, we are aiming to pull with the lead leg as opposed to pushing. For the “zercher” carry, the bag or kettlebell is held at stomach level, with arms bent by your sides at 90 degrees.

The goal of this session is to get our hands on not only gear, but movements, that are uncomfortable. It’s meant to be odd and challenging, which provides a unique training opportunity to learn, adapt to, and improve movement.


TUESDAY 6/20/2017



WARMUP:3 Rounds:

Row 300 Meters

1 Round: 5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

Followed by…

5 Sets:

1 Spiderman and Reach, each leg (Video HERE)

1 Walk Out (Video HERE)




5 Rounds:

1:30 Light Bike or Row

“X” Strict Handstand Pushups


This is a low intensity couplet pairing strict handstand pushups with an easy, steady paced bike. We are looking for a moderate heart rate increase – but not high. Refine the skill development by immediately kicking onto the wall (train the transition) to complete the set. We are completing a pyramid repetition scheme on the HSPU, climbing and then descending to where we opened.

Set #1 – 30% of Max Strict HSPU

Set #2 – 35% of Max Strict HSPU

Set #3 – 40% of Max Strict HSPU

Set #4 – 35% of Max Strict HSPU

Set #5 – 30% of Max Strict HSPU



6 Rounds:

13 Thrusters (95/65)

14 Pull-Ups

Post Times to SUGAR WOD

View this workout as two parts – the first three rounds, and the final three rounds.

The first three rounds are the buy-in. Although many of our athletes can complete these first three rounds unbroken, we still want to view these rounds as our ticket to the real workout… the final three rounds. This is where we can a major drop off in cycle times, with numerous breaks on the pull-up bar.

The micro-goal of the workout is to move 1% faster in round 4, than you did in round 3. We aren’t looking to pace this to the point where we are several minutes slower in the first half, but we genuinely want to be a hair faster in the second three rounds. We get there by breaking up these first three rounds into manageable sets… thinking ahead, so that we are prepared for the final push.

Common thruster recommendations for this workout are 7-6, with a pull-up strategy of 7-7, or 5-5-4. There is no right or wrong approach here, as long as we can achieve our micro goal for the day… the be faster in the second half than the first. This will take patience and mental diligence to pull off, but it is an important skill to refine.



WEDNESDAY 6/21/2017


200 Meter Run

10 Straight Legged Deadlifts ( Barbell )

10 bootstrappers

10 Jumping Squats

10 Iron Crosses & Scorpions 



On the Minute x 10:

Set #1 – 5 Hang Power Cleans @ 60% of 1RM

Set #2 – 4 Hang Power Cleans @ 65% of 1RM

Set #3 – 3 Hang Power Cleans @ 70% of 1RM

Set #4 – 2 Hang Power Cleans @ 75% of 1RM

Set #5 – 1 Hang Power Clean @ 80% of 1RM

Sets #6-10 – Build to a heavy single for the day. Post heaviest lift to SUAGR WOD



“Behind Bars” Part #1

In a 4:00 Window:

400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (135/95)

Rest 4:00

“Behind Bars” Part #2

In a 4:00 Window:

400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (155/105)

Rest 4:00

“Behind Bars” Part #3

In a 4:00 Window:

400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans (185/125)


Each part is scored separately, with the recorded portion being the total amount of power cleans completed inside the window.

On the power clean, we are looking for loads that we can cycle for the following repetitions:

Part #1 – A weight we can cycle for 15-20+ repetitions unbroken, when fresh.

Part #2 – A weight we can cycle for 7-10+ repetitions unbroken, when fresh.

Part #3 – A weight we can cycle for 5+ repetitions unbroken, when fresh.

The runs are meant to be pushed today. It is not a sprint by any means, but let’s get outside the comfort zone. We commonly fall back to a “cruising pace” inside workouts – today we have the opportunity to push our run being the first station we start at. Think the pace you would hold for a one mile race, if not slightly faster.

Methodical pace on the burpees, focusing on our breathing throughout. Use the clock and the time remaining to make the decision on how to approach the barbell when we get there. If we have less than 45 seconds, it may be worth opening up with a set of touch and go cleans. If we have more than 45 seconds, our best option may be fast singles or small sets to open. There is no wrong approach, but take a glance at the clock to make a judgement call per round. And, use every second inside of that final minute. There may be a point in the final moments of a window where there’s 5 seconds left, but you don’t believe you can make that final lift. It is in that moment that I want you to try. Just try.


THURSDAY 6/22/2017


Coaches Choice




OTM x 10 (5 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat


Week 2 of stamina squatting. Progressions will flow to build our ability to cycle moderate to heavy loading. Putting in the Grunt Work. At this point in the progression, it is meant to be very manageable. We will break a good sweat during this portion, but this is meant to be the groundwork for the following weeks.



21 Dumbbell Hang Squat Cleans (50’s/35’s)

21 Kipping Handstand Pushups

600 Meter Run

15 Dumbbell Hang Squat Cleans (50’s/35’s)

15 Kipping Handstand Pushups

600 Meter Run

9 Dumbbell Hang Squat Cleans (50’s/35’s)

9 Kipping Handstand Pushups

600 Meter Run

Post Times to SUGAR WOD


Efficiency of movement becomes a priority with the dumbbells.

Our goal is to find the shoulders on each repetition. Recognizing that the stabilization of the bells will be more challenging than a barbell front squat, and that we are going to work harder to “rack” these weights, it deserves our diligent effort if we want to optimize our time. Without sound movement here, our handstand pushups will slow significantly given the shoulder strength expended on the previous cleans. The better we move on the cleans, the better our handstand pushups are.

Spend a handful of repetitions dialing in our front squat. Once our positioning is dialed in here, then we want to take repetitions from the hang. We can feel out the transition with a handful of hang power + front squat repetitions, and beyond so can start to blend the two together.

A quick progression to prime the movement pattern (completed at a light weight, and then a second time at your working weight for the day):

2 Dumbbell Front Squats

2 x (Hang Power Clean + Front Squat)

2 x Hang Squat Cleans

On this first set of 21 repetitions, let’s be smart about our breakup strategy. Knowing that we have a 600 meter run to recover, we can push our sets here, but we do not want to reach failure or even close to it. With dumbbells, if we push the envelope too soon, we see a deterioration of form and technique. This is punishing with following rounds of these repetitions. The first set of 21 sets the tone for the workout, with a simple breakup strategy just for thought: 8-7-6. Naturally, ability on the dumbbells determines these sets, with the take home message being – don’t push to failure on this first round. We’ll make our push on the 15’s and 9’s.

On the handstand pushups, take a similar approach. We can push our sets knowing we have the run to follow, but we can’t reach failure in our first round of 21. We can make our push in the 15’s and 9’s.

The runs will afford us the opportunity to shake out the shoulders, but there is much time to be gained or lost on this total distance. It is just over a mile of running, and athletes can separate minutes from each other in just that distance. Visualize yourself completed a 2 mile race. This can be an starting point for what this run should look and feel like. Not overly paced, but intelligently planned on the first and second rounds. On the final round, knowing there isn’t anything to follow, turn it on with 400 meters to go.


FRIDAY 6/23/2017


400 Meter Light Jog into:

2 Rounds:

4 Samson Stretch Lunges (5 second hold in each) (Video)

8 Alternating Spiderman and Reach (Video)

12 Russian Baby Makers (Video)



Teams of 3:

100 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (75/55)

100 Toes to Bar

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100 Calorie Row

One athlete works while the other two rest. These are team totals. Post total time to SUGAR WOD


On the row, knowing that getting in and out of the rower can quickly consume seconds, it is worth the small push in our sets here to bite off chunks. 15’s or 20’s are good numbers to shoot for. 10’s are not “wrong”, but we will spend a good deal of time on transitions which add up fast.

On the box jump overs, the transition time between athletes is nearly immediate. Here are where 10’s, or small sets for that regard, are great here.

On the power snatches, we are also looking for sets. We are striving for a weight that all three athletes can “touch and go” 15+ repetitions if they had to. We want to move through these in chunks of 3-5+ reps per athlete. Fast singles here is a wise thought if it were an individual workout, but knowing that we have rest as our teammates go, we can save a good amount of time by hanging onto the bar for a set.

On the toes to bar, expect this to become grip intensive. We have pulled on the rower, and we just finished the power snatches. Forearms will be fatigued, and it’s good to expect this going into the 100. Especially in the first half, the first 50, avoid movement failure. You will have a decent amount of time between rotations, as you cycle through in your order that is, but what we must preserve is our kip. When we reach failure in toes to bar, we all too often loose our kip swing which ultimately results in a dramatically slower completion time. Small, manageable chunks to start, and if we hit repetition 50 and are still moving very well, try to speed it up.

The real “meat and potatoes” of the workout is that second half of the toes to bar and the push back to the start. This is where we will need to work hard to maintain our sets and our pace. Expect it, and expect to overcome it.

SATURDAY 6/24/2017



For Time:
200 Double Unders
60 OVHS (95/65)
200 Double Unders
60 Power Snatch (95/65)
200 Double Unders
60 OVHS (95/65)
200 Double Unders

Earlier Event: June 11
WODS 6/12-6/17
Later Event: June 25
WODS 6/26-7/1