Join us on Zoom today (link in SugarWOD):
9:00am- Yoga with Coach Laura
3:00pm- Book Club with Kelsea


Another Hill Workout!


1 Hill Sprint (max time on the hill should be :20)
5 Push ups on the hill 
Walk back down 
20 Rounds 

**Hills can be a great source of speed and power.  Attack it today! 


Gymnastics 


10 Ring Rows or 5 Pull ups 
:20 Chin over bar hold or ring to chest hold 
Single Leg Elbow Plank :30 on each side 
Cycle through this for 12 minutes

Keep working that pulling! 


Live Zoom Class at 9am! Link on SugarWOD.


Core to the Max


Four minutes on 1 minute off for 5 Rounds 
400m Run
14 Suitcase DL (ideally 2 DBs, it not go 10 per side)  
14 DB Hang Power Cleans (ideally 2 DBs, it not go 10 per side) 
Max V ups 


Jump on Zoom and hit this workout with us at 12:00pm or 5:00pm. Link on SugarWOD.


Tiger Balm


3 Minutes at each section 

12 Burpee Broad Jump (4 feet- be sure to mark 4 feet and get over the line) 
Then step back lunge to the starting point (should be 1 lunge on each leg) 
Max KB Sumo DL High Pull 

12 Burpee Broad Jump (4 feet- be sure to mark 4 feet and get over the line) 
Then step back lunge to the starting point (should be one lunge on each leg) 
Max Single Arm Push Press 

12 Burpee Broad Jump (4 feet- be sure to mark 4 feet and get over the line) 
Then step back lunge to the starting point. (should be 1 lunge on each leg) 
Max Single Arm Bentover Row  

2 Rounds 


**Set up your station and have some fun with this one.  The movement is different, but will get very challenging.  Land softly on the broad jump and make sure you have a safe space to move and jump.  If that is an issue burpee into a walking or static lunge. You should have about 1:30 to work through the max section. That will slow down as the workout progresses. Score is total reps! 


Core 


10 Single Leg RDLs
20 Crossbody Mountain Climbers 
:30 Low Plank 
40 Flutter Kicks 
Rest 
5 Rounds 

**The core has some glute and stability work in there today.  Each round should take about 2-3 minutes so plan for 15 minutes.  The rest should be about :30 seconds enough time to shake it out and start it up again! 


Endurance


1.5 Mile Run 
5 min Rest 
3 Rounds 

**Similar to a workout we did 3 weeks ago with a little more volume! Push the pace on the 1.5 mile run.  Rest enough to recover and try to maintain that pace.  Score total time including rest and post splits to comments! 


Gymnastics 


20 Alternating Shoulder Taps (Box Pike position)
5 Inchworm to Push-Up Plus
20 Alternating Shoulder Taps (Box Pike position)
20 Overhead Tricep Extensions (go light and unbroken here) 
4 Rounds 

**Today is more about learning how to shift your weight and developing some tricep strength. If handstand walking is on the list this one is for you!  


Jump on Zoom and hit this workout with us at 7:30am, 12:00pm or 5:00pm. Link on SugarWOD.


Strength


16 Bulgarian Split Squat (8 each leg) (try to go weighted) 
16 Single Arm Bent Over Row (8 each leg) 
3 Rounds

**If your load is light or heavy adjust reps to make it a challenging strength piece


Ladder of 5s


10 Goblet squats 
10 Opposite Hand Opposite Foot V ups 
10 Russian Swings 

15 Goblet Squats
15 Opposite Hand Opposite Foot V up 
15 Russian Swings

Climb the ladder by adding 5 reps to each movement

AMRAP 12 minutes- score total reps 

Go as heavy as possible today on the strength and feel free to adjust the reps according to your load.  Strength is the goal.  For the workout climb the ladder for 12 minutes.  Ideally you will be able to go unbroken until the set of 20. 


Core


10 Hollow Rows 
10 Leg Raises (Lay on your back and lift legs all the way up) 
10 Russian Twists (half way through a sit up, stop and twist side to side) 
Rest :30 
8 Rounds 


Jump on Zoom and hit this workout with us at 12:00pm or 5:00pm. Link on SugarWOD.


Walk Before You Jump


400 M Single Arm Farmers Carry 
100 Double Unders
50 Push ups
3 Rounds 

**The workout today looks simple, but will be very challenging.  The stimulus will be completely different from yesterday.  Today the heart rate will spike on the doubles, but otherwise stay fairly under control.  The Farmers carry will get challenging in a different way if you can weight it correctly. Find a heavy DB, KB, or book bag.  It should be something that is challenging to hold on to after the first round. Hold yourself to a high standard with the push ups.  This is a great opportunity to get better at that simple bodyweight movement. 


Endurance


400 M Run 
:30 Hollow Hold 
:30 Rest 
6 Rounds 

**Attack the 400 M today at a pace that you can maintain. You should be able to get directly into a hollow hold and try to control your breathing while you focus on a solid position.  Score = Total time.