Full workout descriptions, coaching notes, scaling guides and modifications for members can be found on Sugarwod.
MONDAY 1.29.18
CROSSFIT
Strength: 1 Rep Max Back Squat Test
- Complete 1 – 1 – 1 – 1 – 1
Metcon: For time, 21 – 15 – 9
- Deadlift #155/225 (M55: #135/185)
- Burpee Over Bar
DIABLO F!T
Conditioning: Complete 3 rounds starting every 3rd minute – alternate A & B
>E3MOM A:
- 12 Dumbbell Deadlift
- 10 Hang Squat Clean
- 8 Burpees
>E3MOM B:
- 500/600m Row
Core: 3 rounds (14:30)
- 30sec Left leg glute bridge lifts
- 30sec Left leg glute bridge hold
- 30sec Right leg glute bridge lifts
- 30sec Right leg glute bridge hold
- 15sec rest
- 30sec Left side plank lift with DB on hip
- 30sec Left side plank hold with DB on hip
- 15sec rest
- 30sec Right side plank lift with DB on hip
- 30sec Right side plank hold with DB on hip
- 30sec rest
Accessory: 5 rounds
- 7 R arm ring rows
- 7 L arm ring rows
- 2 Chin-up hold at top for 10sec with a 5 sec negative
TUESDAY 1.30.18
CROSSFIT
Skill: Complete 2-3 sets of the following complex with a kettlebell or dumbbell
- 10 Turkish Sift-up
- 5 Turkish Bridge
- 1 Turkish Get Ups
Metcon: Complete as many rounds possible in 13 minutes
- 10/15 Cal Bike
- 15 Wall Balls #14-9’/20-10’
- 35 Double Unders
- 30sec L-Sit
DIABLO STRONG
- Sots Press 3 – 3 – 3 Strong Effort
- Snatch High Pull + Power Snatch 3x(2+1) @65-70%
- Back Squat Build to 1 set of 2 reps @ 85%,
- Then drop the weight #20-30 for 1 set of max reps
- Snatch Grip Push Press + 5sec Overhead Pause Squat 3x (5+1) Strong Effort
- 10 YTWs + 10-15 Banded Straight Arm Lat Pulldowns
WEDNESDAY 1.31.18
CROSSFIT
Skill: Clean & Jerk
- 6 minutes to build to a strong effort
Metcon: Complete as many reps as possible with a 15-minute running clock.
> From 0:00-3:00
- Run 400m
- Max Pull-ups
> Rest 1 minute, then from 4:00-7:00
- Run 400m
- Max reps Clean & Jerk #105/155 (M55: #85/135)
> Rest 1 minute, then from 8:00-11:00
- Run 400m
- Max Pull-ups
> Rest 1 minute, then from 12:00-15:00
- Run 400 meters
- Max reps Clean & Jerk #105/155
DIABLO F!T
Conditioning: Complete 4 rounds starting every 5th minute. Rest from 1-minute at the end of 4 minutes of work.
- 10 Hang Power Clean
- 10 Dumbbell Front Rack Reverse Lunge
- 10 Push Press
- 400m Run
- Max Strict Chin ups until the 4th minute
Core: 4-5 rounds
- 10 plate sit ups with a 5 sec negative
- 10 plate around the worlds
- 10 plate hollow body rocks
- 1 min rest
Accessory: 1-2 rounds 8 Bicep Hammer Curls per arm
- Start at the smallest weight move up in weight until you max out.
THURSDAY 2.1.18
CROSSFIT
Shoulder Accessory: Complete 3 rounds
- 5-8 Heavy Dumbbell Floor Press
- 10 Dumbbell Bent-over Reverse Fly
- 10 Banded Tricep Extensions
- Rest 1-2 minutes
Metcon: Complete as many rounds possible in 14-minutes of
- 8 Right-arm Dumbbell Hang Squat Cleans #35/50 (M55+ # 25/40)
- 8 Right-arm Dumbbell Farmer Carry Lunges
- 8 Left-arm Dumbbell Hang Squat Clean
- 8 Left-arm Dumbbell Farmer Carry Lunges
- 16 Push-ups
DIABLO STRONG
- 1st Position Power Clean + 2nd Position Squat Clean 3x(1+1) no heavier than 65%
- Clean 4×3 @ 80
- Halting Clean Deadlift 2×3 @85%
- Romanian Deadlifts 3×5-8 reps Starting @ 30-40% of 1RM Clean
- High Box Jumps + Double Front Rack Walking Lunge 3x(4+12)
FRIDAY 2.2.18
CROSSFIT
Strength: Deadlift 5 – 3 – 2 – 1 – 1 – 1
Metcon: Complete as many rounds possible in 8 minutes of
- 1 Box Jumps 20″/24″
- 1 Toes-to-bar
- 2 Box Jumps
- 2 Toes-to-Bar
- 3 Box Jump
- 3 Toes-to-Bar
- 4 BJ, 4 T2B, 5, 5, 6, 6, etc.
DIABLO F!T
Conditioning: Complete 4 rounds starting every 5th minute
- 50 Double-unders
- 15 Kettlebell Sumo-Deadlift High-Pull
- 10 Hanging Knee Raises
- 100m Heavy Dumbbell Farmer Carry
Core: 4 rounds (9:45)
- 30sec Right side plank with upper trunk rotation
- 30sec Left side plank with upper trunk rotation
- 30sec Grasshoppers
- 15sec rest
- 30sec Barbell Rotation (4 steps Forward & Back)
- 15sec rest
Accessory: 4 rounds
- 10 Straight arm banded lat pull-downs (round body shape)
- 10 Banded Single Leg hamstring curls (5 per leg)
- 20 Right legs glute bridge lifts (weighted with a DB on hip)
- 20 Left leg glute bridge lifts (same weight)
SATURDAY 2.3.18
CROSSFIT
Metcon: Complete as many rounds possible in 20-minutes
- 20/30 Cal Bike
- 2 Rope Climbs 2 Lay Downs = 1 Rope Climbs
- 16 Alternating Dumbbell Snatch (Open Standards)
- 10 Lateral Burpee Over Bar.
- 1-minute rest
DIABLO STRONG
- Muscle Snatch 3-3-3 (Strong Effort)
- Snatch + Snatch Grip Push Press + Snatch Balance 4x(1+1+1) @ 60-65%
- Clean & Jerk 4×1 @ 75%
- Front Squat 3×5 @ 70-75%
- Core: 3 Rounds
- 30sec Alternating Leg V-up
- 30sec Bicycle Kicks
- 30sec Hollow Hold
- 30sec Arch Hold
INTRAGYM COMP
Event 1 – “Orange Fallacy”
Complete as many rounds possible in 12 minutes
- 300m Row
- 15 Calorie Bike
- 200m Run
Floater 1 – “Big Balls”
- 3-minute time cap
- Details TBA
Event 2– “Strong Stuff”
Combined total of:
- 3 Hang Cleans (Power or Squat)
- 2 Front Squats
- 1 Shoulder to Overhead
Floater 2 – “Gym-Nasty”
- 5-minute time cap
- Details TBA
Event 3– “CrossFit Works”
Complete for time:
- 25 Burpee Over Box
- 30 Ground to Overhead #75/95 (M55 & Scaled = #53/75)
- 40 Toes-to-Bar (Master & Scaled = Knee Raises Open Standard)
- 50 Heavy Wall Balls #20-9’/30-10′ (M55 & Scaled = 14-10’/ 30-11′)
- 800m Sandbag Run #60/80 (M55 & Scaled = #45/60)
SUNDAY 2.4.18
CROSSFIT
Gymnastic Skill: Complete 5 rounds starting every minute on the minute – alternate A & B
>EMOM A: Choose a Handstand Push-up progression.
- Hold up to 45-seconds Wall Walk (Modify with Push-up to Down Dog)
- Kickups and hold static handstand hold
- 3-5 Second Negative + 3-5 Second Balance in the HeadStand position
- 3-8 Reps of Kipping HSPU (Focus on not letting your butt touch the wall while you load up for the kip overhead.
>EMOM B:
- 30-45sec Hollow Body Hold
Metcon: Final Row’d Royalty Workout
