For time:Row 1000m100ft Plate Overhead Walking Lunge60 Plate Ground-to-Overhead100ft Plate Overhead Walking Lunge40 Plate Ground-to-Overhead100ft Plate Overhead Walking Lunge20 Plate Ground-to-OverheadRun 1000m Walking Lunge distance will be a “down and back” across the Parking Lot. Aim to Row one of the 1000m distances and run the other. The order of them is less important. If you’re at home, simply complete 2 x 1000m runs! On both the Overhead Lunge and Ground-to-Overhead, focus on a complete and stable lockout of the arms every single rep. Ensure you have safe and proper mobility to complete those movements with the weight you choose, too. (Scale weight appropriately) If the Overhead position is unsafe with a plate, consider single-arm movements or holding an object in/near the Front Rack position instead. At-Home Version:1000m Runs, Single-Arm DB/KB Overhead Lunge (30 steps per leg), and Single-Arm DB Snatches (30/20/10 per arm, by round).Read more

EMOM 24 – Complete 6 rounds @ 80% effort 5 Power Cleans @ 45% (Reps should be touch-and-go.) 10 Toes to Bar / Hanging Knee Raises (Controlled kipping or strict, no flailing.) 1 Wall Climb OR Forearm Plank + :30 to :45 Hold (Practice perfect positioning. Get inverted if possible,) Row 9/6 Calories OR Run 100m (Go out the door to the *left* to 37th.) Today is designed to be an active recovery day. Come in, move really well, get your sweat on, and allow for at least 15 seconds rest each minute. Track whatever you’d like in SugarWOD! At-Home Version:EMOM 24 – Complete 6 rounds @ 80% effort4 Alternating Dumbbell Cleans per arm10 Leg Lowers30-45 second Plank (hands or forearms)100m Run or :30 Jumping Jacks/Jump Rope/Lateral Hops over DB/KBRead more

Workout: 5 rounds for reps: AMRAP 4  10 Burpees  50 Double Unders (Scaled 100 Single-Unders or :45 of Double-Under Practice) 20 Alt DB Snatch 50/35 Max Effort Wall Ball  Rest 2 mins  Athletes should have a minimum of :30 for Wall Balls each round. Track TOTAL reps of Wall Ball over all 5 rounds. Athletes have the option to complete burpees and jump rope inside and then run outside against side wall to complete DB Snatches and Wall Balls. If you plan to do that, set up your ropes closer to the door for easier access to the outside. Please be sure not to drop your dumbbells outside. Or ever 🙂 At-Home Version: 5 Rounds for reps of AMRAP 4- 10 Burpees / 50 Double-Unders / 20 Alternating DB/KB Snatch / Max Effort PVC or Broomstick Thrusters OR Single-Arm DB/KB ThrustersRead more

Workout: Twice through:3min AMRAP150m Run + Max Effort Box Jumps (Scaled/At-Home- Step-Ups)-2min Rest-3min AMRAP150m Run + Max Effort Push-Ups-2min Rest-3min AMRAP150m Run + Max Effort Sit-Ups-2min Rest- Track total “Max Effort” reps across all SIX rounds into one grand total. Push the pace on the run and prioritize FULL Range of Motion on all movements… I’m looking at you, Push-Ups!! Consider a complete pause at each lockout.Read more

Workout: For 6 rounds:Every 20 seconds for 3 rounds:4 Touch-and-Go Snatch @ 40%At 1:00-5:00 Run 500m@ 5:00 repeat Focus remains on technique over speed. Chest up, big leg drive, use your arms to pull under the bar. Track weight on bar, feel free to log run splits in comments.Read more