Workout of the Day

Rise ‘n’ Shine

400 M Run 

20 Deadlifts 

20 Single Arm DB Push Press (10 per side) 

3 Rnds 

*Rest 3 minutes (lower the weight)* 

400 M Run 

15 Front Squats 

10 Burpees 

3 Rnds  

Fitness: 155/105 (65/55) 

Performance: 185/125 (95/65) 

Score = total time 


Every 7 minutes for 28 minutes:

400 M run 

20 Hand release push ups 

25 Med ball cleans 

20 Sit ups

Max Reverse Burpees  

Workout of the Day


EMOM for 7 minutes 

Fitness: 1 Power Snatch + 2 Hang Snatch + 2 High Hang

Snatch Performance: 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS 


Buy in: 20 Toes to Bar 

12 Snatch 

14 Box Jump Over 

4 Rnds 

Cash out: 20 Toes to Bar 

Fitness: 75/55

Performance: 95/65 



Buy in: 25 V ups 

20 Alt DB Snatch 

10 Burpees

 5 Rnds 

Cash out: 25 V Ups

Fitness: 75/55

Performance: 115/75 

Workout of the Day

“Sunny Side Up”

1,000 M Row 

10 Step Through Lunges (single KB Front Rack on Right Arm) 

10 Step Through Lunges (single KB Front Rack on Left Arm) 

25 Push Ups 

3 Rounds 

Fitness: No load  (800 Row) (20 Push ups) 

Performance: 35/26 (KB) (25 Push ups) 

*Step through Front Rack Lunge= 1 step to the front then 1 step to the back 


35 Push ups 

50 KB Swings 

50 Goblet Lunges 

3 Rounds 

Fitness: 35/26

Performance: 53/35

Workout of the Day

Strength Work

Take 15 minutes to find a new 1 RM Clean and Jerk 


6 Clean and Jerks 

60 Double Unders 

3 Rnds 

Fitness: 10 clean and Jerks (95/65) 

Performance: 6 clean and Jerks (205/135)  

Athletes: Today is the end of our 9 week cycle. Lets get after it with our clean and jerk! Afterwards, we jump into a workout where you can choose to go heavy or choose to up the reps, depending on a fitness or performance track.  Either way the rounds should take about 2-3 minutes. 


Strength Work 

Every 2 minutes for 10 minutes

10 Single Arm Deadlifts 

10 Bent over Rows 

Max High Plank 


20 Hang Clean and Jerk 

200 M Run 

14 min AMRAP 

Workout of the Day

Skill Work

:30 Single Leg Glute Bridge 

:30 KB/DB overhead Sit Up

:30 Side Plank with lateral raise (use 2.5 or 5lb plate) 

:30 Side plank with lateral raise (use 2.5 or 5lb plate) 

5 Times through, for quality 


22 DB Goblet Squats 

200 M Run 

22 Hang DB Snatch 

4 Rnds

14 min Time Cap  

Fitness: 35/20

Performance: 50/35

Athletes: Today we start with skill work.  Core and glute work helps with quality in all your movements – something we tend to neglect on our own, but easy to knock out in a class.  The, we jump into a fast squat snatch combo.  Choose a weight you can move and try to spend about 1 minute on each movement to come in under the time cap. 



:30 at each station 

Seated Pike Leg Lifts 

Single Leg V ups Plank Rest 

5 Rnds 


Every 2 minutes for 12 minutes:

15 Box Jumps 

Max DB Hang Snatch  

Workout of the Day


7 Rounds for Time:

15 Kettlebell Swings (53/35)

15 Power Cleans (95/65 lb)

15 Box Jumps (24/20 in)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


Every 3 minutes for 21 minutes 

14 Kettlebell Swings 

14 DB Power Cleans 

14 Front Rack DB Lunges 

Max Sprawls 

Labor Day Schedule 

6:30 am Fed/HE

7:30 am Fed/HE

8:30 am- Fed 

Noon Fed/HE

4:30 pm Fed/HE

5:30 pm Fed/HE

6:30 pm Fed/HE

Workout of the Day


1,500/1,200 M Bike 

30 Deadlifts 

25 Hang Cleans 

20 Push Jerk  

Rest 2 minutes 

2 Rnds 

Fitness: 95/65

Performance: 135/95

22 min Cap 

Athletes: Today we lead off with a bike that should take about 3:00.  After that we go into some barbell work.  You should be able to move the weight in sets of 5-10 reps.  The rest is build in to let you re group and attack the next section.  


0-10 Climb the ladder 


Double Unders 

Shoulder Taps 

Goblet KB Lunge 

10-13 Rest 

10 min EMOM

5 Burpees 

Max KB Squat Cleans 

Workout of the Day


12 minutes 

3 One and One Quarter Front Squats 

7 Sets building up in weight (From the ground) 


90 seconds Row Max Cals

60 seconds Suitcase Step ups (hold two kbs or dbs at your side) Max Reps

30 Seconds Pull Ups

*30 Seconds Transition between each station

3 Rnds 

Fitness: 35s/26s or 25s 

Performance: 53s or 50s/ 35s

Score: Total cals + total pull ups + total step ups 



8 Push Press (1 arm, 8 per side) 

10 Squats (Pause at the bottom of every rep for 2 seconds) 

10 Bicep Curls (12 each side or hold db with two hands and do 12 total) 

5 sets 


0-6 Minutes 




*Rest with remaning time

6-10 15-12-9



Workout of the Day



Bar Facing Burpee 

Rest 3 minutes

1 Mile Run 

Two scores today: 

Time on First Portion/ Mile Run Time 

(Score in SugarWOD will take the average of your two times) 

Fitness: 95/65

Performance: 115/7

Time Cap: 24 minutes for entire workout. 


Skill Work 

10 Single Leg Glute Bridge

:30 Low Plank  

10 Bent-over one arm rows 

cycle through for 10 minutes 


10 Box jumps 

10 KB Swings 

12 Box Jumps

12 KB Swings 

…Climb the ladder for 10 minutes