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WODS 6/5-6/10

MONDAY 6/5/2017

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)



50/35 Calorie Row

Directly into…

5 Rounds: 10 Burpees, 10 Toes to Bar

Directly into…

50/35 Calorie Row

The initial row counts, but it is not won here. Strive to row at a pace that feels like your 2K best effort. This is an aggressive pace that will have us on the rower for somewhere between 2:30-3:30. On the final few calories, let’s back off a touch so that we can fluidly move to our burpees.

This combination of burpees and toes to bar can be deceptive. It is a great test of mid-line capacity. As we jump our legs up for our burpee, we are using our abdominals and hip flexors. Also relied on heavily for toes to bar, expect this group to fatigue. With that said, let’s think through pacing on both.

On the burpees – focus on your breathing. We refer to the “breathing burpee”, which is a quick moment of re-composure at the finish of each burpee. Jump and clap to finish the repetition, and slowly let your arms comes back to your sides before dropping for your next repetition. This micro-break can last a quarter second, a full second, or even two seconds. That part is up to you. But choose a burpee pace that we believe we could hold as if we were to do 100 repetitions for time. Ground is made on cycling larger sets of toes to bar, rather than speeding our burpees here.

On the toes to bar – break early. The goal for all five rounds is to hold the same breakup strategy. Let it be a mindset as we approach that first set. Many athletes can complete the first 10 reps unbroken, but it comes down to how well we cycle in rounds 3, 4, and 5. That’s where the midline fatigue can set in. It’s best to break early, and speed towards the end. Remember to get long beneath the pull-up bar on each rep… maximize the kip swing’s elastic effect.

On the final row, sprint to it. Transitions count here. Sprint to the rower, and simply get the handle going. It’s not about how fast you row to start, but it’s instead about how fast you start the rower. Settle in during the first 5 calories. Allow yourself to recompose on the rower, catching our breath, while we tick away calories. At the 5 calorie mark, aim to get a little faster. At 10, same. Continue the pattern to the finish.



Any extra time you want to spend in the gym today, spend it on mobility. Remember, these crucial de-load days at important. Body, mind, and spirit.



TUESDAY 6/6/2017



500 Meter Light Row into…

2 Rounds:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

10 Boot Strappers

10 Samsons Stretch



For Time:
21 Deadlifts (225/155), 21 Calorie Assault Bike

15 Deadlifts (225/155), 15 Calorie Assault Bike

9 Deadlifts (225/155), 9 Calorie Assault Bike

If we are using a Schwinn Airdyne today, complete the rounds as 42, 30, 18.

If we are substituting in a rower today, complete the same calorie count as written, 21-15-9.



If we have neither a bike or rower, a recommendation is 120-90-60 double-unders.

Post times to SugarWod


Stimulus wise, we are looking for a weight that we know with complete confidence we can cycle for 21+ repetitions when fresh. If we need to break the first set of deadlifts, we will loose the metabolic stimulus we are seeking. It’s easier with breaks in this workout with the weights too heavy. Aim for a load that you are confident in that the first set will be unbroken, and at most, one break in the set of 15’s. And in turn, let’s put our foot down (pun fully intended), on the Assault Bike. Here is where we want to find our push.

On the bike (especially the assault bike), we are looking to get the wheel spinning quickly at the start of each calorie set. If you’ve used an assault bike before, you’ve likely noticed that it takes several seconds for the speed (wattage) to climb. On all three sets, fast pace the initial 5 seconds to get the wattage count up, and then settle into our pacing.

On the first round of 21, it is not a sprint. Visualize the entire workout to be the 15 calories on the bike. The 21 is simply a means to get there. We want to push on that set, but we want to be even faster on the set of 15. Let that be our mindset as we approach this workout, as common pitfall in this workout will be a very fast 21, followed by a significantly slower 15 and 9.



Alternating EMOM x 8 (4 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 15 GHD Sit-Ups

If we are working on our double-unders, spend 40 seconds of the minute in practice for accumulating max repetitions. At the 40 second mark set down the rope, and make our way to the GHD Station.

If we do not have a GHD, complete 15 weighted abmat sit-ups. Hold a light plate (5, 10, or 15#) across your chest to force not only a weighted sit-up, but a “strict” sit-up (whereas arms can be used otherwise to kip).



WEDNESDAY 6/7/2017


400 Meter Run

10 Overhead Squats with Band or Pipe:

10 Samson Stretch (Video HERE)

2 Minute Pigeon Pose each side

Wrist Stretches – 30s in each position
Click HERE for Video


2 Rounds:

Minute 1 – 45% of Max Strict HSPU

Minute 2 – 40% of Max Strict HSPU

Minute 3 – 35% of Max Strict HSPU

Minute 4 – 30% of Max Strict HSPU

Minute 5 – Rest

This portion is an “on the minute drill” that runs for 9 minutes in full. For two rounds, 45-40-35-30%, resting 1:00 between. These sets do not need to be unbroken – you are allowed to come off the wall and kick back up for a second or third set (if needed) inside each respective minute.



Building to a heavy single hang squat clean for the day.

As a refresher, a hang squat clean is not a effort to establish a new 1-Rep Max. If the technique today is dialed in and the weights feel good, you are free to continue to climb. If not, following the conclusion of the percentages below, keep the weights on the moderate side and spend our repetitions honing technique.

On the Minute x 12


Minute 1 – 3 Reps @ 50% of 1-Rep CJ

Minute 2 – 3 Reps @ 57% of 1-Rep CJ

Minute 3 – 2 Reps @ 65% of 1-Rep CJ

Minute 4 – 2 Reps @ 70% of 1-Rep CJ

Minute 5 – 1 Rep @ 75% of 1-Rep CJ

Minute 6 – 1 Rep @ 80% of 1-Rep CJ

Minutes 7-12 – 5 additional singles, all on the minute, based off feel. Climb if the weights feel good, or stay at the loading and dial in technique. Post heaviest completed single to Sugar Wod



THURSDAY 6/8/2017


400 Meter Run


10 Overhead squats

10 Straight Legged Deadlifts

10 Thrusters

5 Minutes Shoulder Stretches 



3-Position Squat Snatch Complex – Video

High Hang (Pockets) + Hang (Knee) + Floor (Full)


On the 0:00… 1 Complex @ 40% of 1RM Snatch

On the 1:30… 1 Complex @ 50% of 1RM Snatch

On the 3:00… 1 Complex @ 55% of 1RM Snatch

On the 4:30… 1 Complex @ 60% of 1RM Snatch

On the 6:00… 1 Complex @ 65% of 1RM Snatch

On the 7:30, 9:00, and 10:30, three additional complexes at your choosing of weight. Technique over load today.

Enter heaviest completed complex to SUGAR WOD





30 Calorie Row

30 Box Jumps (24/20)

30 Thrusters (65/45)

Post Rounds + Repetitions to the Leaderboard below.


Let’s move into this workout with a gameplan. A rough picture on how we want to break apart the box jumps and thrusters. The row will be the row… we won’t stop there. But coming out too aggressively on the box jumps or thrusters may lead to several more breaks than we are looking for in rounds 2 and 3.

On the row, we are looking to maintain a pace that is slightly higher than our recovery pace. The workout won’t be won here, but can be lost here. Fluid motion on the box jumps and thrusters are what we want to focus on to optimize our score. Aim for a speed on the rower that you feel you could sustain 15 minutes, without stopping. It is a good portion slower than your 2K race pace. The first row is “ok” to come out a little bit more aggressively on, but we want to use the following rows to catch our breath and prepare for the following round of box jumps and thrusters.

On the box jumps, they do not have to be straight, and they do not have to be rebounding. But they do however need to be consistent. If we open up with 30 repetitions straight, but are down to 3×10 in round 2, we likely want to change our strategy. 20-10, 15-15, and 12-10-8 with brief composure breaths on top of the box are good options to think through. We want to push efforts here, but not to the tune that we need to stand over the thruster barbell… losing the valuable seconds we gained.

On the thrusters, we want the same mindset. We do not want to open with 30 repetitions in the first round if we need to break the second round into 3×10. Be conservative in the first round… we can always become more aggressive in a workout, with bigger sets in later rounds. What we don’t want to do however is go the opposite way. Now it’s good to push here… grind out the repetitions here, knowing that we will use the first 5 calories of that next row as a full recovery. Just need to get there first.


FRIDAY 6/9/2017


400 Meter Run

10 Samsons

10 Iron Crosses and Scorpions 

Pigeon Pose 1 minute each side

Wrist Stretches – 30s in each position
Click HERE for Video



5 Rounds:

1:00 Calorie Row

1:00 Power Cleans (115/80)

1:00 Lateral Burpees over Bar

1:00 Rest

Each calorie and repetition count as 1 point. After each round during the rest interval, write your score down and compile the total after you finish your workout. Total points after all five rounds is your score for the leaderboard below. This is a close resemblance to a workout we’ve done in the past at 135/95 and barbell-facing burpees. In this portion today, we are lighter and faster. The goal is to see how well we can maintain even numbers in all three stations, and, over all five rounds.


SATURDAY 6/10/2017


In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.


Earlier Event: May 28
WODS 5/29-6/3
Later Event: June 11
WODS 6/12-6/17