Workout Of The Day

GhostbusteR

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)

Easy Mover

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

AnarChy in tHe ok

We are closed today as we prepare doe AOK10!

heats kick off this evening at 5:30PM.

Something

STRENGTH

Overhead Squat

5 x 5

CONDITIONING

Four Rounds for Time
12 Burpees
16 DB Deadlifts (40/25)
20 Alt DB Snatch (40/25)
100Ft DB Farmers Carry

CORE/MOBILITY

1 Min Straddle

1 Min Bowler Stretch

Strike

STRENGTH

Hang Power Clean

3-3-3-2-2-2

CONDITIONING

EMOM for 15 Min
Min 1: 100M Run
Min 2: 7 Strict Pull Ups
Min 3: 16 Box Jump Overs (24/20)

CORE/MOBILITY

:30 Side Plank x 2 each side

1 Min Downward Dog

1 Min Scorpion

Records

Fall shirt order closes Wednesday! This is preorder only so don’t miss out.

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STRENGTH

Shoulder Press

10-8-6-4-2

CONDITIONING

For Time

100M Row

50 Goblet Squats (53/35)

500M Row

50 KBSwings (53/35)

CORE/MOBILITY

1 Min Lying Side Twist

25 Supermans

1 Min Childs Pose

Annie

STRENGTH

Back Squat

4 x 4

Paloff Press

3 x 8 each arm

CONDITIONING

For Time

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

CORE/MOBILITY

1 Min Upward Dog

1 Min Twisted Cross

Alright

AOK10 judges meeting at 12PM!

CONDITIONING

Five Rounds
400M Run
20 Wallballs (20/14)
50Ft Handstand Walk or 100Ft Bear Crawl
20 Ab Mat Sit Ups

Flip

STRENGTH

Single Arm DB Bench Press
4 x 8
DB Box Step Up
3 x 7 each leg

CONDITIONING

EMOM for 12 Min
5 Thrusters (115/75)
15 Double Unders
1 Burpee Muscle Up (Bar or Ring) or Pull Up

Complete all work within the minute.

CORE/MOBILITY

1 Min Downward Dog

1 Min Butterfly

WORKOUT OF THE DAY