Warm-Up: 1 Minute- Quick Feet + 1 Burpee every :15 2 Minutes- Squat + Bootstrapper + Thoracic Rotation 2 Minutes- PVC Pass-Throughs, Around-the-Worlds, Leg Swings 2 Minutes- 3 Alternating Hang Clean and Jerk, 3 Goblet Squats 1 Minute- Speed Skater + 2 Squat Jumps every :15 Strength: EMOM 15 2 Single-Arm Dumbbell Bear Complex (1 per arm) <1 Rep = Power Clean, Front Squat, Push Press, Front Squat, Push Press> Max Effort Plank in remaining time each minute Workout: For FORM- 1,000m Run 150 Air Squats 100 Floor Press (50 per arm) 50 Bent-Over Row (25 per arm) Break up reps of Floor Press and Bent-Over Row however you’d like. Focus on moving well today. Full Range of Motion on every rep! Extra Credit: 6 x 400m Run 1 Slow, 1 Medium, 1 Fast x2 Rest 2 minutes between each interval. Add an extra two minutes rest after #3 (the...Read more

Warm-Up: 2 Minute AMRAPs1- 10 Jumping Jacks / 4 Reverse Lunges + Twist (2/side), 4 Single Leg RDL (2/side)2- 4 Plank Knee-to-Elbow + Mountain Climber / 4 Broad Jumps + Lateral Lunges3- 4 Birddogs (2/side) / 4 Side Plank Rotations (2/side)4- 4 Straddle Pull-Throughs (2/side) / 4 Plank Shoulder Taps (2/side) Workout: 3 Rounds, NOT for Time:20 Weighted Step-Ups (10/side) – hold any weight, any how15 Unweighted Bent-Over Reverse Flies10 Single-Arm Renegade Rows (5/side) – control tempo in both directions5 Max Height High Jumps (single reps) 12 Unweighted Windmills (6/side)6 Turkish Get-Ups (3/side) Rd 1- 30 Weighted Sit-UpsRd 2- 30 Wood Choppers per sideRd 3- 30 Cross Crunches per side Track heaviest weight used, and any additional information in commentsRead more

Warm-Up: 1 Minute Rounds 1- PVC Pass-Throughs + Around-the-World / 2- PVC Trunk Twists + Good Mornings + Cossack Squats 3- PVC Lat Stretch + Leg Swings 5 Down Dog to Mountain Climber per side / 5 Quadruped Shoulder Rotations / 5 Reverse Lunge + Lift / 10 Hop Squats 5 Snatch + Shoulder-to-Overhead per side / 5 Candlesticks / 5 Single-Arm Bent-Over Row per side / 10 Hop Squats Workout: 35 Minute AMRAP: 200m Run20 Shoulder to Overhead (10/side) 10 Jumping Lunges (5/side)20 Alternating Dumbbell Snatch (10/side) 10 Plank Kickbacks Extra Credit: 3 Rounds of:10 Bent-Over Row (@2121 Tempo)10 Starfish Toe Touch 10 1 1/2 Jump Squats 10 Slow Body SawsRead more

Warm-Up: 3 Minute AMRAPs1- 20 Jumping Jacks / 10 Scorpions on Stomach (5/side) / 5 Up+Down Dogs / 3 Push-Ups2- 20 Single-Unders / 10 Scorpions on Back (5/side) / 5 Leg Lowers / 3 Staggered-Stance Good Mornings per side3- 20 Double-Unders / 10 Bicycle Crunches (5/side) / 5 Air Squat + Bootstrappers / 3 Burpees Strength: Tabata Sit-UpsTabata Push-UpsTabata Dumbbell Deadlifts Tabata = :20 on, :10 rest x 8 roundsTrack fewest reps completed in any one round for each movement, total them up for SugarWOD score. Break down scores in comments. Workout: 7 Minute AMRAPRun 500m20 Burpees40 Air SquatsMax-Effort Double-Unders Rest 3 Minutes –7 Minute AMRAPRun 500m50 Double-Unders20 BurpeesMax-Effort Air Squats Rest 3 Minutes –7 Minute AMRAPRun 500m40 Air Squats50 Double-UndersMax-Effort Burpees Track the combined reps from all three Max Effort rounds.Break reps down by movement in comments section.Read more

Warm-Up: 90 second rounds-Lunge + Squat Around-the-Worlds / Plank Flow (Scorpions, Up+Down Dogs, Inch Worms, Cobras) / Quadruped Flow (Thoracic Rotations, Birddogs, Walking) / Supine Flow (Scorpions, Hip Bridges, Core Work) Rehearsal 1-5 Windmills per side / 5 PVC Pass-Throughs + Around the World / 5 PVC Press + Stretch / 5 PVC Upright Row / 5 PVC Horizontal Press (from bottom of squat) Rehearsal 2-3 Rounds: Increase speed each round4 Burpee to Single-Arm Snatch (2 per side) / 4 Sit-Ups (any variety) / 2 Dumbbell Clusters (1 per side) Strength: 4 Rounds of:10 Dumbbell Windmills (5 per side)10 Standing Horizontal Press (w PVC)20 Strict Upright Rows (w PVC) Windmills are weighted, but please be smart. Keep weight in bottom hand if overhead stability is less than ideal. Track heaviest weight used for these. PVC work should be viewed as “Rehab/Prehab” today. Steady and controlled through full range of motion....Read more