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Weekly update–8/12 thru 8/16


Weekly update–8/12 thru 8/16

Weekly Update–8/12 thru 8/16

Weekly Notes:

  1. If you are doing the Rowing Challenge–you should finish your 20K before Wednesday.  Your 30K weekly goal will start on Wednesday. Oh no–not again!
  2. Thanks to all those that participated in the Officer Diego Moreno Hero WOD.  Thanks to all of those who donated to the fund for his family.
  3. For those that are doing the Advanced Programming–it appears now in a separate Workout track in SugarWod.  If you can’t see it, and you want to see it please talk to your coaches.


Monday–Strength Day

Deadlift 5-5-3-2-1-1-1

Tuesday–Squat Snatch/Burpee Series

AMRAP 5 min
5 Squat Snatch (135/95)
7 Burpees
Goal: 5+ Rounds on the first

Rest 2 min

AMRAP 5 minute
3 Squat Snatch (155/105)
5 Bar Facing Burpees
Goal: 4+ Rounds

Rest 2 min

1 Squat Snatch (185/135)
3 Burpee Box Jump (30/24)

Goal: 4+ Rounds

NOTE: work to achieve the Goals for each AMRAP instead of going too heavy that will slow you down.

Wednesday–Bear Complex

5 Rounds for Max Load:

Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Do all 5 movements one time each to complete 1 complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round.

Score all five rounds.

Thursday–Running Intervals

8 x 400M

Each 400 should be a 400 at your 1-mile pace.

2:30 rest between

Friday–Elvis has left the building

2 Rounds
10 Front Squat (185/135)
10 Burpee Ring Muscle Up

Goal: Pick a weight and Muscle-Up scaled variant that keeps you moving to achieve a Sub 8 min.

Saturday–Team Bond’n

AMRAP 15 min

Partner 1 Runs 200 meters
Partner 2 Max Rep Hang Power Clean (185/135) (This should be heavy with good form)

The Score is the total number of Hang Power Cleans.