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5
May

Tuesday 5/5

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 Run
20 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 Saws

3
May

Monday 5/4

Warm-Up:

3 Minute AMRAPs
1- 20 Jumping Jacks / 10 Scorpions on Stomach (5/side) / 5 Up+Down Dogs / 3 Push-Ups
2- 20 Single-Unders / 10 Scorpions on Back (5/side) / 5 Leg Lowers / 3 Staggered-Stance Good Mornings per side
3- 20 Double-Unders / 10 Bicycle Crunches (5/side) / 5 Air Squat + Bootstrappers / 3 Burpees

Strength:

Tabata Sit-Ups
Tabata Push-Ups
Tabata Dumbbell Deadlifts

Tabata = :20 on, :10 rest x 8 rounds
Track fewest reps completed in any one round for each movement, total them up for SugarWOD score. Break down scores in comments.

Workout:

7 Minute AMRAP
Run 500m
20 Burpees
40 Air Squats
Max-Effort Double-Unders

Rest 3 Minutes –
7 Minute AMRAP
Run 500m
50 Double-Unders
20 Burpees
Max-Effort Air Squats

Rest 3 Minutes –
7 Minute AMRAP
Run 500m
40 Air Squats
50 Double-Unders
Max-Effort Burpees

Track the combined reps from all three Max Effort rounds.
Break reps down by movement in comments section.

30
Apr

Friday 5/1

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 round
4 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. Feel the burn!

Workout:

For Time:
500m Run
30 Burpees
500m Run
30 Alternating Dumbbell Snatch (15 per arm)
500m Run
30 Weighted Sit-Ups (arms locked out directly over shoulder throughout)
500m Run
30 Alternating Dumbbell Clusters (15 per arm)

Bring that INTENSITY today!

29
Apr

Thursday 4/30

Warm-Up:

:30 Second Rounds
Arm Swings / Heel-to-Butt + Heel-to-Face / Goal Posts / Cossack Squats
— 5 Burpees + JUMP —
DB Single-Arm Curl + Press (L) / DB Deadlift / DB Single-Arm Curl + Press (R) / DB Reverse Lunge
— 5 Burpees + JUMP —
Inch Worm + Push-Up / Mountain Climber Stretch / Hang Snatch + Lunge (L) / Hang Snatch + Lunge (R)
— 5 Burpees + JUMP —

Workout:

Every 4:00 for 7 Rounds:
10 Burpees
20 Alternating Clean and Jerks
30 Steps Walking Lunge

PUSH today!! Fight for even split times!
Rest the remainder of the 4:00 once work is complete.

Track Fastest AND Slowest rounds.

30-Day Push-Up Challenge:

Day 30!!
50 Push-Ups in one go!

Track time to complete the 50 reps, sets used, and any other relevant information!

28
Apr

Wednesday 4/29

Warm-Up:

3 Rounds:
1- :45 Jumping Jacks / 3 “Mountain Climbers per side / 3 Scorpions on Back per side / 5 Squats + Rotations
2- :45 Hop Up-Downs / 3 Quadruped Rotations per side / 3 Down-Dogs to Up-Dogs / 5 Squats + Boot-Strappers
3- :45 Hop-Squats / 3 SLOWW Plank Lowers / 3 Plank Opposite Holds per side / 5 SLOOOWWWW Quadruped Walks forwards and backwards

3 Minute AMRAP:

4 Squat + Broad Jump

4 Reverse Snow Angels + W’s

4 Alternating Starfish Toe Touches

Strength:

Four rounds for FORM:
10 PVC Snatch Balance

10 PVC Sotts Press

10 Prone PVC Pass-Throughs

Workout:

For Time:
50-40-30-20-10

Air Squat

Sit-Ups
Run 400m after each round

30-Day Push-Up Challenge:

Day 29:

30 Second Plank

6 Sets

27
Apr

Tuesday 4/28

Warm-Up:

3 Rounds:
1- :45 Jumping Jacks / 3 “Mountain Climbers per side / 3 Scorpions on Back per side / 5 Squats + Rotations
2- :45 Hop Up-Downs / 3 Quadruped Rotations per side / 3 Down-Dogs to Up-Dogs / 5 Squats + Boot-Strappers
3- :45 Hop-Squats / 3 SLOWW Plank Lowers / 3 Plank Opposite Holds per side / 5 SLOOOWWWW Quadruped Walks forwards and backwards

Burpees + Max Height Jump – 1 through 5
Rest as needed between sets

Part A:

EMOM 10:
Magic Number Burpees + 4

Track number of Burpees completed in each minute.

-Rest 5 Minutes-

Part B:

Every 3:00 for 5 Rounds:
Run 500m

On 4/8/2020 we ran 400m for 5 rounds.
Track fastest and slowest runs in SugarWOD.
Feel free to log all splits in notes!

Part C:

5 Rounds for FORM:
Max-Effort Push-Ups
:30 Plank

Exaggerate lockout and control on sets of Push-Ups
Log TOTAL REPS completed over all 5 rounds.
Track individual set reps in comments!

30-Day Push-Up Challenge:

Day 28:

40 Reps

15 Reps

5 Reps

26
Apr

Monday 4/27

Warm-Up:

2 Minute Rounds:
(1) PVC + Shoulder Stuff / (2) Hip Mobility / (3) AMRAP 5 Plank Kickback, 4 Lunge + Rotation, 3 Jump Squats / (4) AMRAP 8 Sit-Ups, 6 Push Press (per arm), 4 Lateral Hops (per side)

Strength:

4 Rounds:

15 Goblet Squat

12 Knuckles to Toes

9 Press per arm

Workout:

AMRAP 15:

10 Victory March (5 per side)

15 Lateral Hops (per side)

30-Day Push-Up Challenge:

Day 27:

25 Second Plank

6 Sets

24
Apr

Friday 4/24

Warm-Up:

1 Minute Rounds:
(1) Jumping Jacks / (2) Arm Circles / (3) Downward Facing Dog + Mountain Climber/Pigeon (L) / (4) Burpee Broad Jump / (5) Downward Facing Dog + Mountain Climber/Pigeon (R) / (6) Knuckles to Toes + Leg Lowers / (7) Alternating Super People + Super People / (8) Plank Kickback + Squat + Jump

Workout:

AMRAP 24:

20 Lunges (2 Flights of stairs)

20 Alternating Dumbbell Hang Clean and Jerk

20 Bicycle Crunches

If Possible-

Minutes 1-8: Unweighted Lunges

Minutes 9-16: Carry DB OR Weighted Lunge

Minutes 17-24: Carry DB AND Weighted Lunge

“Couch to 5K” – RACE DAY!!:

All: Run a 5K!!

30-Day Push-Up Challenge:

Day 24:

28 Reps

15 Reps

10 Reps