Here is a sneak peek at what a full day looks like with our Private Performance Track. Join us on the leaderboard today !!!

 

Warm up 

[Performance Track Only]

150ft suitcase carry L 70/55
150ft suitcase carry R 70/55
20-30 sec sorenson hold
6 goblet squats 3 sec pause at bottom
100ft single arm overhead carry L
100ft single arm overhead carry R
x 2 rounds

Squat Clean

8 min EMOM
5 TNG Squat cleans

*Score is load used for entire EMOM

INTENT - ( Private Performance Track Only)

CP Battery work. Working on you ability to repeat moderate to heavy loads quickly
Choose a weight you can maintain 5 unbroken squat cleans. This should be tough! Remember its 8 sets of 5 reps! Keep that in mind when choosing your load. If you start out too light, add load as you go. The goal is to find a weight you can do throughout.

SCALING - ( Private Performance Track Only)
can be done as power cleans

Grind

50ft Single arm OH walking Lunge L
50ft single amr OH walking Lunge R
15 Wall Balls 20/14
50 DU
2 min rest
x 3 sets

50ft Single arm OH walking Lunge L 50/35
50ft single amr OH walking Lunge R 50/35
15 Wall Balls 20/14
50 DU
2 min rest
x 3 sets

INTENT - ( Private Performance Track Only )

Take the rest after each round! The rest will allow you to attack this workout at a higher intensity. You get to recover after each round so you better send it. No pacing here!

SCALING - ( Private Performance Track Only )

OH carry: lighter DB if needed
Wall ball: scale to lighter ball rather than less reps
DU: single unders X 1.5 = 75

WL / Gymnastics EMOM

16 min EMOM
1st min Airbike cals 15/12
2nd min 30 sec OHS 135/95
3rd min 3-6 RMU
4th min 30 sec Atl DB snatch 50/35

INTENT [ Private Performance Track Only ]

The goal is to move throughout the entire 30 sec interval. The rest will allow you to maintain a higher rate of turnover. The RMU for most will be challenging to maintain for 30 sec, so when needed drop off quick shake and continue on! The rest of the movements you should be able to move through for 30 sec straight!

SCALING [ Private Performance Track Only ]

OHS: lighter OHS or move to front squat if mobility is the limiter
RMU: BMU - C2B - Pull ups - or banded MU transitions
DB snatch: lighter DB if needed. If you have severely limited ROM in hinge, DB snatch from hang

Extra Credit Assault Bike 

[ Private Performance Track Only ]

1 min airbike
30 sec rest
x 6 sets
*Increase pace per set
*Last 2 sets should be terrible

*follow with 5 min easy spin

INTENT - [ Private Performance Track Only ]

Start slow and build. Great way to learn how to pace. Learn how each RPM feels to your body and you will be able to gear up and down in workouts. Not a long rest either so starting slow will be important to make sure you fulling send it on the last two sets!

Sign Up Now

If you want access to all this everyday and more, join now. You will also receive access to our members only SugarWod app where you will find a year-round leaderboard where you can mix it up with some of the biggest names in CF and see where you stand!! 

Click the link below and use code  ONLYLAUNCH50  and receive 50% off our Private Performance Track for life!! (This is a limited time offer for our launch and will never be offered again) 

ONLY Training Private Performance Track