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.
https://form.jotform.com/222586278360058
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