Workout of the Day


Gumdrop

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.  


Drive


0-10 Climb the ladder 

10-20-30-40-50 

Double Unders 

Shoulder Taps 

Goblet KB Lunge 


10-13 Rest 


10 min EMOM

5 Burpees 

Max KB Squat Cleans 


Workout of the Day


Strength 

12 minutes 

3 One and One Quarter Front Squats 

7 Sets building up in weight (From the ground) 


“Pulley”

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 


Drive


Strength 

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 



Workout

0-6 Minutes 

21-15-9  

Thruster 

Burpee 


*Rest with remaning time


6-10 15-12-9

Thruster 

Burpee


Workout of the Day


21-15-9

Snatch 

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. 


Drive


Skill Work 

10 Single Leg Glute Bridge

:30 Low Plank  

10 Bent-over one arm rows 

cycle through for 10 minutes 


Workout 

10 Box jumps 

10 KB Swings 

12 Box Jumps

12 KB Swings 

…Climb the ladder for 10 minutes 


Workout of the Day


Skill Work 

:30 on :30 Off 

Max Toes to Bar 

7 Rnds 


Score = Total Toes to Bar 


Double Trouble

21 Double DB Deadlifts 

15 Sit ups 

12 Box Jumps 


21 Double DB Hang Cleans 

15 Sit ups

12 Box Jumps 


21 Double DB Power Cleans 

15 Sit ups

12 Box Jumps


15 min AMRAP 


Drive


Workout 


3 on 1 off for 4 Rnds:

200 M Run 

20 Alt DB Hang Snatch 

Max Push ups 


CORE WORK 


:30 Flutter Kick 

:30 Single Leg V ups 

:30 Rest 

:30 Reverse Plank 

:30 Hollow Hold 

:30 Rest 

3 Rnds 


Workout of the Day


GHOST”


6 Rounds for Total Reps in 23 minutes:

1 minute of Rowing (for calories)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest


Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.


Drive


6 Rounds for Total Reps in 23 minutes:

1 minute of Double DB Deadlifts 

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest


Workout of the Day


Strength Complex

Every :90 for 7 Rounds (10:30):


Clean with lift off pause (mid-shin)
Hang Clean with pause above the knee
Drop the Bar
Full Clean and Jerk 

60-65% of 1 RM (this is a deload week)

 


Daffy Duck


9 Cleans 

15 Air Squats

3 Rounds


right into


9 Jerks

15 Air Squats

3 Rounds


Fitness: 95/65

Performance: 115/75


Athletes: We are finally in our deload week! Dial in your form with this long complex. Focus on positions in the pauses for the complex, then we have a fast and furious metcon to round out the day!


Drive


4 min AMRAP 


20 Single Arm DB Clean 
20 Air Squats 
1:00 Low Plank 


4 min AMRAP 


20 Single Arm DB Push Press (10 each arm) 

20 Lunges 
1:00 Low Plank 

2 Rnds 


Workout of the Day


Sea Salt

50 Toes to Bar 

50 Hang DB Snatch 

100 Doubles

50 Burpees 

50 KB Swings 

20 min AMRAP 


Fitness: 35/26 (35/20)

Performance: 53/35 (50/35)


Drive

5 minutes on 1 minute off for 4 Rounds 

400 M Run 

15 Dumbbell Burpees 

20 Double DB Bent Over Row 

Max Air Squats 


Score = Total Air Squats 


Workout of the Day


Strength

From the Rack 

Back Squats 5/5/4/4/3/3


*Take 15 minutes to build up to a heavy set of 3 


Workout 

500 M Row

Rest 2 minutes 

3 Rnds 


Score = slowest row


Drive


2 min AMRAP 

30 Hang Snatch 

Max Burpee 

2 min AMRAP 

30 Thrusters

Max Flutter Kick 


2 min AMRAP 

Hang Cluster Burpee 


Rest 2 minutes 

3 Rnds