Full workout descriptions, coaching notes, scaling guides and modifications for members can be found on Sugarwod.
MONDAY 1.15.18
CrossFit
Metcon: “Tabata Something Else”
- Pull ups
- Push ups
- Sit ups
- Squats
F!T
Conditioning: “Tabata Plus”
- Pull ups
- Push ups
- Sit ups
- Squats
Core: 4 rounds
- 45 sec Jefferson Curl (3-5sec hold at the bottom)
- 15 sec rest
- 45 sec Reverse Snow Angel
- 15 sec rest
- 45 sec Plank Reach & Leg Lift
- 15 sec rest
Accessory: 5 rounds
- 30 sec Pile Squat (weighted if possible)
- 30 sec Pile Squat hold at bottom (no weight)
- 15 sec rest
- 30 sec DB military press
- 30 sec Overhead hold
- 15 sec rest
TUESDAY 1.16.18
CrossFit
Strength: Hang Power Snatch Strong Effort
- In 7 minutes work up to a heavy Hang Power Snatch (4-6 sets x 1 rep)
- Rest as needed
Metcon: AMRAP 20 minutes
- 400m Run
- 10 Hang Power Snatch #75/115 (M55: #55/#95, Rx+ #95/135)
- 500m Row
- 1-minute rest
Strong
- Muscle Snatch 3 – 3 – 3
- Hang Snatch from 1st Position 5×1 @ 80%+
- 3 Position Snatch Pull 3×3 & 95-105%
- Double KB or DB Overhead Walking Lunge 4×8 (total) Build to a strong effort.
- Accessory: 3 rounds of
- 30 sec Flutter Kicks
- 30 sec Tuck-ups
- 30 sec Bicycle Kicks
- 30 sec Side Plank (each side)
- 60 sec Chinese Plank
- Rest as needed (no more than 2-minutes)
WEDNESDAY 1.17.18
CrossFit
Strength: Split or Power Jerk from a rack 5×2
Metcon: AMRAP 12 minutes
- 4 Squat Clean & Jerks #105/155 (M55: #85/135, Rx+: #135/205)
- 8 Box Jumps Step Down 20”/24” (Rx+ 24”/30)
F!T
Conditioning: complete 3 rounds starting every 3rd minute – alternating A & B
- E3MOM A:
- 400m Run
- E3MOM B:
- 15 Dumbbell Press
- 15 Dumbbell Hang Power Clean
- 15 Dumbbell Deadlift
- Cash out: max plank hold for time
Core: 4 rounds
- 45 sec candlestick lifts
- 45 sec butt ups
- 45 sec candlestick hold (hold at the top with flat hips)
- 30 sec rest
Accessory: 5 rounds
- 30 sec Banded Butterflies
- 30 sec Banded Glute Bridge
- 30 sec L-side Banded Clams
- 30 sec R-side Banded Clams
- 1 min rest
THURSDAY 1.18.18
CrossFit
Metcon: ”Blazing Saddles”
Complete 4 rounds of 2-minute working intervals with a 2-minute rest.
- Buy-In: 30-second Assault Bike for max calories
Then, AMRAP for the remainder of the 2-minutes (begin where you finished):
- 3 Deadlifts #155/225 (M55: #125/205, Rx+: #185/275)
- 6 Burpee Over Bar
Scores: (1) Total Bike Calories, (2) Total AMRAP Reps, (3) Total Cals + AMRAP Reps
Strong
- Cluster 2 – 2 – 2 – 2 (Strong Effort)
- Power Clean 4×2 @ 70-75%
- Clean Pull 3×3 @85-95% C&J
- Front Squat 4×3 @ 83-88% FS
- Jerk from a Rack 4×1 @ 85+% C&J
FRIDAY 1.19.18
CrossFit
Strength: Back Squat (High Bar) 3×3 @ 85-95%
Accessory Strength: 2-3 rounds
- 15 Barbell Glute Bridges
- 12 Cossack Squat
- 10-15 Controlled GHD Hip Extensions
Metcon: complete for time,
- 100 Double Unders
- 25 Wall Ball #14-9′ / #20-10′
- 75 Double Unders
- 20 Wall Balls
- 50 Double Unders
- 15 Wall Balls
- 25 Double Unders
- 10 Wall Balls
F!T
Conditioning: complete 3 rounds of 1-minute at each station/movement for max reps with decreasing rest intervals.
- Bike
- Rest 1 min, 30 secs, none
- Dumbbell Thruster (30 sec) / Front Rack Static Hold (30 sec)
- Rest 1 min, 30 secs, none
- Double-unders
- Rest 1 min, 30 secs, none
- Pull-ups (Strict)
- Rest 1 min, 30 secs, none
Core: 3 rounds
- 30 sec Barbell rollouts (no weights on bar)
- 15 sec rest
- 30 sec Left side Plank with hip lift (DB on hip)
- 15 sec rest
- 30 sec Right side Plank with hip lift (DB on hip)
- 15 sec rest
- 1 min Elevation Planks
- 30 sec rest
Accessory: 4 rounds
- 10 Bicep Curls (DB)
- 10 Tricep Kick Backs
- 10 Standing Straight-arm front plate raise
SATURDAY 1.20.18
CrossFit
Skill: Rowing
- 2-3 Rounds x 100m rolling start into a fast 100/150m row.
Metcon: Row’d Royalty 18.2 (not available until 1.18.18 at 5PM PT)
Accessory: “Core Blast” – complete 3 rounds of
- 30sec Flutter Kick
- 30sec Alternating Leg V-up
- 30sec Bicycle Kicks
- 30sec Side Plank (each Side)
- 45sec Supine Chinese Plank
- 60sec Rest
Strong
- Snatch 3×1 @ 85-90%
- Clean & Jerk 3x(2+1) @ 80%
- Push Press + Bent over Rows 3x(10+10) Strong Effort
- Back Squat 5×1 @ 85-95%
- Accessory: 3 rounds
- 10-12 Glute Hamstring Raises
- 8 Bulgarian Split Squats (Dumbbells In a Farmer Carry position)
SUNDAY 1.21.18
CrossFit
Skill: Rope Climb
Metcon: “The Shed” for time
- 2/3 Rope Climbs
- 600m Row
- 30 Overhead Squat #53/95
- 600m run
- Single Arm Dumbbell Overhead Walking Lunge 30′ right arm, 30′ left arm 30/35#
- 16 Handstand Push-ups
- 30 Box Jump 20”/24”
- 60 Kettlebell Swings #26/35
