NOV. 24TH - DEC. 24TH: C2 HOLIDAY CHALLENGE

C2 Holiday Challenge

• Between November 24th & December 24th we will be participating in Concept 2's Annual Holiday Rowing Challenge. The goal is to Row or Ski a total of 100,000m during the Holiday season. If you complete the challenge Concept 2 will make a donation to a charity of your choice. We wil attempting to track the challenge SugarWOD this year by having a workout that get's entered once a week for people to enter their totals.

  • Any rowing done during a class workouts /warm-ups count.
  • Anyone partcipating will be responsible for updating their overall tally throughout the month.
  • This challenge is scored by the honor system. Don't cheat.
  • Rowing does not need to be done at Strongtown.

NOVEMBER 10th-13th: SKIERG WORLD SPRINTS

14th Annual SkiErg World Sprints

The Weekend of November 10th-13th is the 1th Annual SkiErg World Sprints and it will be our first time partcipating in the challenge. The challenge itself is a 1,000m Ski Time Trial, any event that submits 30 or more individual entries will be entered into a drawing for a chance to win a new SkiErg.

In order for the scores to count towards the gym we will need to submit them via a spreadsheet and the time trial must be complete at some point between Thursday (10th) and Sunday (13th). We'll be incorporating it into our regular programming and will be sharing more details as the date gets closer.

NOVEMBER: "NO KIP" NOVEMBER

"No Kip" November

For the month of November we will be challenging everyone to forget about all that fancy kipping and focus on the beautiful strict movements! That's right, pull-ups, dips, handstand push-ups, etc...if you're used to kipping it we want to you to spend the next 30 days working on improving your strict strength.

Yes...you'll probably be a little slower and you might not be able to do as many reps. That's fine, we promise focusing on the strict versions of the movements will only make you stronger.

OCTOBER: SQUATOBER

Squatober

• With "Presstember" behind us the legs are on deck for "Squatober". The goal of the challenge is to complete 50 Squats a day, for 30 days. This is being posted a on Sunday the 2nd so the 30 days will be the October 3rd through November 1st.

  Each day of the challenge will be added in SugarWOD and in order for the Squats to count they must be done outside of the class warm-up and daily workout. If you arrive early and complete your Squats then, those count...if you stay after class and complete your Squats then, those count. If the workout of the day happens to have 1,000 Air Squats in it, and the warm-up includes a bunch more, none of those count.

  You can make up any missed days by doing extra and marking the day off as complete in SugarWOD.

  Have fun with the challenge and try to add variety into your squats through the month. There are Air Squats, Goblet Squats, Single Leg Squats, Single DB Squats, Jumping Squats, Odd Object Squats, Bulgarian Split Squats, Cossack Squats, Back Squats, Front Squats, Overhead Squats, etc...

SEPTEMBER: PRESSTEMBER

Presstember

• Looking forward to the fall this month's challenge is focusing on pressing strength - in particular the push-up. The goal of the challenge is to complete 25 Push-ups a day, for 25 days. Due to the Labor Day Holiday this is being posted a on Monday the 5th so the 25 days will be the 6th through the 30th.

  Each day of the challenge will be added in SugarWOD and in order for the push-ups to count they must be done outside of the class warm-up and daily workout. If you arrive early and complete your push-ups then, those count...if you stay after class and complete your push-ups then, those count. If the workout of the day happens to have 100 push-ups in it, and the warm-up includes a bunch of push-ups, none of those count.

  These should be strict push-ups, without any worming and maintaining a rigid plank position throughout the pressing.

AUGUST: KETTLEBELL DAYS OF AUGUST

Kettlebell Days of August

• Instead of the “Dog Days of Summer” our August Challenge is going to be called the “Kettlebell Days of August”. Kettlebells are one of my favorite pieces of equipment to play with, there’s a lot you can do with them and they’re a great addition to any home gym.

  Each Tuesday for the Month of August we’ll be sharing a challenge workout in SugarWOD. You can treat the workouts as extra credit each week and try to complete them through the month

• Workout 1: August 2nd

  No. 1) 5 Rounds For Time: 5 KB Deadlifts + 5 Goblet Squats + 5 Eye Level Swings + 5 Overhead Swings + 5 KB C&J Right Arm + 5 KB C&J Left Arm

• Workout 2: August 9th

  No. 2) 10 Rounds For Time: 15 KB Swings + 200m Ski

• Workout 3: August 16th

  No. 3) 20 Minute AMRAP: 30 Eye Level Swings + 10 Push-ups + 20 Squats + 10 Push-ups

• Workout 4: August 23rd

  No. 4) For Time: 16 down to 1 Unbroken KB Swings + Sit-ups, every 2 Rounds = 200m Run

• Workout 5: August 30th

  No. 5) For Time: 150 KB Swings, EMOM + Start of Workout = 4 Wall Ball

JULY: RILEY JULY

RILEY JULY

• "Riley" is a hero workout in honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne). He died on 9/28/2012 in Wardak, Afgahnistan, of wounds caused by enemy small-arms fire. Stephens in survived by his wife, Tiffany; three children, Austin, Morgan, and Rylee Ann; parents, Michael and Joann, brother Ken; and a number of family members.

  The goal of this month's challenge is to complete the hero workout "Riley" at the end of the month. The workout itself is simple - it's just running and burpees, but it's alot of them. All together it's 3 miles worth of running and 150 burpees with a weight vest if you're up for it. As it's written it looks like:

  For Time: 1.5 Mile Run ... 150 Burpees ... 1.5 Mile Run (with a weight vest if you have one)

  We've put out 4 workout this month that will be posted each Tuesday on SugarWOD. The workouts are meant to be a bit of extra credit that you can use to prepare yourself for Riley.

• Workout 1: July 5 - July 11

  No. 1) 2 Rounds - 800m Run + 40 Burpees

• Workout 2: July 12 - July 18

  No. 2) E2MOM x 10

  * Odd = 200m Run
  * Even = Max Burpees

• Workout 3: July 19 - July 25

  No. 3) For Time: 1 Mile Run + 100 Burpees + 800m Run

• Workout 4: July 26 - August 1

  No. 4) "Riley" | For Time: 1.5 Mile Run + 150 Burpees + 1.5 Mile Run (with a vest)

JUNE: JUST MOVE JUNE

Just Move June

• With the Summer coming in hot we've starting incorporating more running into our daily workouts. It's something we don't get the chance to do during the colder winter months and it's something we can always become more efficient with.

  There are 5 running focused / endurnace workouts planned for the month(+) of June. They will be posted in SugarWOD each Tuesday starting May 31st and the final workout will extend into July.

  The goal is to find some time each week to complete the challenge workout.

• Workout 1: May 31 - June 6

  No. 1) 4 Rounds - 400m Run + 250m Ski

• Workout 2: June 7-13

  No. 2) 3 Rounds - 600m Run + 1,000m Bike

• Workout 3: June 14-20

  No. 3) 3 Rounds - 400m Run + 20 Air Squats + 200m Run + 10 Push-ups

• Workout 4: June 21-27

  No. 4) 10 Rounds - 200m Run + 10 Burpees

• Workout 5: June 28 - July 4

  No. 5) 4 Rounds - 400m Run + 500m Row + 1,000m Bike + 500m Ski

MAY: MURP PREP

Complete the work of a Half Murph Each Week, accumulate 1 mile of running, 50 pull-ups, 100 push-ups, and 150 air squats.

• With Memorial Day Murph coming up at the end of the month this month's challenge is to complete the work of a 'Half Murph' each week leading up to Murph. The goal is to complete 1 Mile worth of running, 50 Pull-ups, 100 Push-ups, and 150 Air Squats - split up however you want.

  To track this we have posted a "Murph Prep May" workout in SugarWOD on each Monday of the month (2nd, 9th, 16th, and 23rd). Feel free to get creative with the rep scheme - we have a blog post that covers some of the more common strategies here: Murph Strategy.

APRIL: APRIL POWERS

April Powers

• Instead of April showers we're calling this months challenge "April Powers" and it's all about power output. We have highlighted a series of ranked SkiErg and Rower workout that are considered benchmarks in their communities.

  To keep things easy to find in SugarWOD we have added all the workouts under April 1st and you can do them in any order, as many times as you want throughout the month.

  If you record your times / scores with the ErgData app you can submit them to see how you rank up against the global community.

• SkiErg: Distance + Time Trials

  No. 1) 1 Minute Max Distance

  No. 2) 4 Minute Max Distance

  No. 3) 100m Time Trial

  No. 4) 500m Time Trial

  No. 5) 1,000m Time Trial

• Rowing: Distance + Time Trials

  No. 1) 1 Minute Max Distance

  No. 2) 4 Minute Max Distance

  No. 3) 100m Time Trial

  No. 4) 500m Time Trial

  No. 5) 1,000m Time Trial

MARCH: MOVEMENT MADNESS

Movement Madness

• In the theme of March Madness this month's challenge will be "Movement Madness." This will be structured similar to last month's Tour de SkiErg challenge where each week there will be an endurance focused challenge workout to complete.

  There are 5 workouts total and they will be listed in SugarWOD each Tuesday with the final week including Workouts 4 and 5.

• Workout 1: March 1-7

  No. 1) 4 Rounds - 250m Row, 250m Ski, 500m Bike

• Workout 2: March 8-14

  No. 2) 5 Minute at Each Station, 2 Minutes Rest...For Max Distance - Ski, Bike, then Row

• Workout 3: March 15-21

  No. 3) 20 Minute AMRAP - 5 Cal Ski, 10 Cal Bike, 15 Cal Row

• Workout 4 + 5: March 22-31

  No. 4) For Time - 1000m Row, 1000m Ski, 2000m Bike

  No. 5) For Time - 15 down to 1 ... Cal Ski, Cal Bike, Cal Row

FEBRUARY: BURPEE CHALLENGE

28 Burpees per Day for the 28 Days

• This is a repeat of a challenge we have done in the past. In honor of the shortest month of the year the challenge is to complete 28 Burpees per day for the 28 days of February. All together it works out to be 812 Burpees total throughout the month.

  Although the goal is to do this every day, if you ‘miss’ a day you are allowed to make it up. For the purpose of the challenge we are saying that any burpees done during a class warm-up / workout do count towards the daily total.

FEBRUARY: TOUR DE SKIERG + VALENTINE ROW CHALLENGE

Tour de SkiErg Challenge

• This will be Concept2's 2nd year for the Tour De SkiErg Challenge and our first year being able to participate! You can read the full challenge details on their website and we will also be adding the workouts to SugarWOD each Tuesday as a gym leaderboard.

  To complete the challenge you must log the following Ski's throug the ErgData App each week:

  • Week 1, Feb. 1-7: 5,000m
  • Week 2, Feb. 8-14: 500m
  • Week 3, Feb. 15-21: 2,000m
  • Week 4, Feb. 22-28: 10,000m

Valentine Row Challenge

• This will also be Concept2's 2nd year doing the Valentine Row Challenge. You can read the full challenge details on their website.

  To complete the challenge you must Row or Ski a total of 14,000m between February 9th and 14th.

  I was going to say that if you're doing the Tour de SkiErg challenge you would have a good headstart on the meters but I'm guessing this is why Week 2 is only a 500m distance.