Warm-Up: 1 Minute Jumping Jacks / Heel-to-Butt, Heel-to-Face, Squat + Stretch / Arm Stuff, Inch Worms + x 3 1 Minute Jumping Jacks / Assisted Squats + Kick-outs + Cossacks / Prone I’s, Y’s, and T’s 1 Minute Jumping Jacks / Cossack Squat Variations / Reverse Snow Angels, Overhead Squats, Sotts Press Strength: 3 x 20 Cossack Squats (10 per leg) 3 x 20 Cossack Thrusters (10 per leg) Workout: For FORM! 100 PVC/Broomstick Overhead Squats 100 Air Squats with PVC/Broomstick Held Out In Straight Arms  30-Day Push-Up Challenge: Day 16: 20 Reps 10 Reps 5 RepsRead more

Warm-Up: 3 sets of 10 reps of each:Arm Circles / Trunk Twists + Good Mornings / Toe Holds 3 sets of 8 reps of each:Curl then Press / Cross Crunch per side / Alternating Toe Taps per side 3 sets of 6 reps of each:Deadlift + Curl + Press / Knuckles to Toes + Leg Lowers / Dumbbell-Facing Hops per side Workout: AMRAP 3530 Lateral Hops15 Sit-Ups30 Alternating Dumbbell Clean and Jerks “Couch to 5K” – Week 4, Day 2: Beg: 4 x 800m – 2 min Rest between intervalsAdv: 5-6 x 800m – 2 min Rest between intervals Track Fastest and Slowest times, leave all other times and notes in comments. 30-Day Push-Up Challenge: Day 15: 20 Second Plank4 SetsRead more

Warm-Up: 1 Minute Rounds 1- PVC/Broomstick Pass-Throughs, Around-the-Worlds, Trunk Twists 2- Right Leg Mobility / Stretching (pigeon, mountain climbers, lunges, etc) 3- Left Leg Mobility / Stretching (pigeon, mountain climbers, lunges, etc) 4- Scorpions / Cobras 5- 10 PVC Press / 10 Hop Squats 6- :30 Right Front-to-Back Lunge . :30 Left Front-to-Back Lunge 7- 5 Mountain Climbers / 5 Plank Whip-Ups 8- Increasing Ladder (1, 1, 2, 2, 3, etc…) Push-Up + Jump Strength: EMOM 10 Magic Number Burpees +2 Workout: 5 Sets for Max Effort- 1- Hand-Release Push-Ups 2- Lunge Step-Ups Complete all sets of push-ups before moving onto the lunges. Aim for double-digits reps for push-ups, and feel free to jump at the top of each lunge. 30-Day Push-Up Challenge Day 10: 18 Reps12 Reps5 RepsRead more

Warm-Up: 2-3 Minute AMRAP10 Jumping Jacks5 Downdog – UpDogs3 Plank Knee to Elbows 2-3 Minute AMRAP10 Squat + Stretch5 Knuckles to Toes + Leg Lowers3 Burpees 2-3 Minute AMRAP10 Alternating Super People5 Plank Step-Throughs3 Jump Squats Strength: 4 Rounds for FORM: Plank to Reverse Plank x2Hollow to Super Person Hold x5 Aim for 3 second pause in each position!Core and shoulder stability are top priorities. Workout: For Time: 100 Alternating Plank Kickback to Dumbbell Snatch(50 per arm) “Couch to 5K” – Week 4, Day 1 All: 2 Mile Time Trial IF WEATHER does not permit, complete Day 2 for this week:Beg: 4 x 800m – 2 min Rest between intervalsAdv: 5-6 x 800m – 2 min Rest between intervals If you switch the run days, hang onto your results. You’ll be able to enter Day 2 results into SugarWOD on Wednesday! 5K Time Trial is at the END of NEXT...Read more

Warm-Up: Mobility- Ankle Work (circles, flexion/extension), Calf Stretches, Squats/Rotations, “World’s Greatest Stretch”, 90-90’s, Good Mornings/Kang Squats Dynamic Movement- Hops/Squats/Skips, Lunges (Split, Forward/Backward, Jumping), Jumping (Bunny Hops, Broad Jumps, Lateral Hops), Running (Slow, Medium, Fast) Strength:Five Rounds for FORM:10 Broad Jumps10 Alternating Lateral Broad Jumps Workout: Four Rounds for Time:100m Walking Lunge400m Run An idea to keep consistent Lunges per round if you don’t have 100m marked off… consider counting 1 Lunge/Step-Up per meter or 100 Lunges/Step-Ups per round “Couch to 5K” – Week 3, Day 3 Beg: Run 2 Miles, Rest 5 Minutes, Run 2 Miles Adv: Run 5K, Rest 5 Minutes, Run 5K Aim to keep pace per mile (or ideally, total overall times!) within 1 minute of each other! This is the longest training day of our 4 week program! 30-Day Push-Up Challenge Day 10: 16 Reps6 Reps4 RepsRead more