Workout Of The Day

STRENGTH

Back Squat

6-6-4-2

79% 75% 80% 90%

Deadbugs with Weight Hold 4 x 20
Side Plank 4 x :20 each side

CONDITIONING

For 12 Min
1-2-3-4-5-6-7-8-9-10 and so on
Wallball
Medball Sit Up
50 Ft Run

CORE/MOBILITY

1 Min Couch Stretch

1 Min Upward Dog

STRENGTH

Back Squat

4 x 6

75%, 75%, 80%, 85%

Floor Wipers

3 x 20

CONDITIONING

Every 3 Min for 15 Min
3 Wall Climbs
12 Box Jumps (24/20)
24 Russian KB Swings

CORE/MOBILITY

1 Min Sampson Stretch

1 Min Twisted Cross

CONDITIONING

EMOM for 32 Min
Min 1: 100M Medball Run
Min 2: 15 to 20 Wallballs
Min 3: 20 Ab Mat Sit Ups
Min 4: 15 Plate Ground to Overhead

CORE/MOBILITY
1 Min Upward Dog
1 Min Samson Stretch

STRENGTH

Back Squat

10-8-8-6-4

Calf Raises

4 x 12

CONDITIONING

With a Partner (you go I go per movement)
14 Min AMRAP
8 DB Hang Power Cleans
5 Burpees over DB’s (lateral jump)
12 Ab Mat Sit Ups
Run 100M Together After Each Round

CORE/MOBILITY
1 Min Downward Dog
1 Min Twisted Cross

STRENGTH

Front Squat

2 x 5 @ 75%
1 x 4 @ 80%
2 x 3 @ 85%

CONDITIONING

CONDITIONING
9 Min AMRAP
30 Double Unders
9 Hang Power Snatch (75/55)
9 Bar Facing Burpees

CORE/MOBILITY
1 Min Downward Dog
1 Min Twisted Cross

EMOM for 30 Min
Min 1: (odd rounds)7 to 10 Burpee Box Step Ups (24/20)
Min 1: (even rounds) 14 DB Box Step Ups (24/20)
Min 2: 100M Run
Min 3: 14 Alt Hang DB Clean and Jerks (40/25)

This week will be no Teens class on Thursday, Oct 13 and we will be closed the afternoon of Friday, Oct 14 due to Fall Break!

CONDITIONING

30 Min EMOM
Min 1: 35 Double Unders
Min 2: 11 DB Thrusters (40/25)
Min 3: 7 Power Cleans (135/95)

Beginning this month we will only be posting daily work here on Mondays. All daily work will be posted in the SugarWod app from now on! Only paying members will have access to this after this week. If you are interested in following our program, but are not a member, contact us about our SugarWod membership!
STRENGTH

Sled Walks

8 x 50 Ft

B Stance Romanian Deadlift

4 x 8 each leg

CONDITIONING

Three Rounds for Time
400M Run
30 Air Squats
20 Ab Mat Sit Ups

CORE/MOBILITY

1 Min Twisted Cross

1 Min Upward Dog

We are closed today as we prepare doe AOK10!

heats kick off this evening at 5:30PM.