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Thursday, Jan 21
Workout of the Day
Warm-Up
(Not Scored)
2 ROUNDS
10 Bootstrappers
10 Scap Pull-Ups
10 Alt “Perfect Stretch”*
Into…
AMRAP x 6 MINUTES
:30 Jump Rope
12 KB Sumo Romanian Deadlifts
10 Kipping Swings
24 Alt Reverse Lunges
*Perfect Stretch = Samson Lunge -> Hamstring Stretch -> Groiner
10 Bootstrappers
10 Scap Pull-Ups
10 Alt “Perfect Stretch”*
Into…
AMRAP x 6 MINUTES
:30 Jump Rope
12 KB Sumo Romanian Deadlifts
10 Kipping Swings
24 Alt Reverse Lunges
*Perfect Stretch = Samson Lunge -> Hamstring Stretch -> Groiner
Workout
(Rounds + Reps)
AMRAP x 25 MINUTES
75 Double Unders
25 Russian KB Swings (70/53)|(53/35)
20 KB Goblet Reverse Lunge
15 Toes to Bar
100m Single KB Suitcase Carry*
*Switch hands at 50m.
(Score is Rounds + Reps)
75 Double Unders
25 Russian KB Swings (70/53)|(53/35)
20 KB Goblet Reverse Lunge
15 Toes to Bar
100m Single KB Suitcase Carry*
*Switch hands at 50m.
(Score is Rounds + Reps)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB Deadlift
MOVT 2 - Burpees
*Both movements = 1 Set
(No Measure)
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB Deadlift
MOVT 2 - Burpees
*Both movements = 1 Set
(No Measure)
Push x Pull Strength
(Load)
3 SETS ON A 15:00 CLOCK...
20 DB Death Marches*
10 Lunge + Lunge + Bent Over Row**
*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row
(Score is Weight)
20 DB Death Marches*
10 Lunge + Lunge + Bent Over Row**
*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row
(Score is Weight)
Push x Pull Workout
(Time)
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)
Wednesday, Jan 20
Workout of the Day
Warm-Up
(Not Scored)
3 SETS
200m Run
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar
*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.
200m Run
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar
*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.
Barbell - Thruster
(Load)
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack
(Score is Weight)
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack
(Score is Weight)
"PUNCH OUT"
(Time)
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
into...
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
Bodyweight Pump
(Rounds + Reps)
AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers
(Score is Rounds + Reps)
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers
(Score is Rounds + Reps)
Full-Body Sweat Workout
(Reps)
7 SETS FOR MAX REPS
1:00 - Cardio Choice
1:00 - Burpees
1:00 - Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Reps)
1:00 - Cardio Choice
1:00 - Burpees
1:00 - Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Finisher
(Other / Text)
5 SETS (:20 ON / :10 OFF)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright Rows
(No Measure)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright Rows
(No Measure)
Tuesday, Jan 19
Workout of the Day
Warm-Up
(Not Scored)
3 ROUNDS
20 Jumping Jacks
10 Bootstrappers
5/5 Split Squat
Into…
2 ROUNDS
10 BB Sumo Good Morning
10 Alt. Step Ups
10 Alt. Slow Deadbugs
20 Jumping Jacks
10 Bootstrappers
5/5 Split Squat
Into…
2 ROUNDS
10 BB Sumo Good Morning
10 Alt. Step Ups
10 Alt. Slow Deadbugs
Strength
(Load)
3 SETS FOR QUALITY
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Tempo Tuck-Ups (3131)
*Build from Moderate to Moderate-Heavy
(Score is Weight)
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Tempo Tuck-Ups (3131)
*Build from Moderate to Moderate-Heavy
(Score is Weight)
Workout
(Time)
3 ROUNDS FOR TIME
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)
Immediately Into...
3 ROUNDS FOR TIME
12 Deadlifts (225/155)|(155/105)
12 Box Jumps
(Score is Time)
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)
Immediately Into...
3 ROUNDS FOR TIME
12 Deadlifts (225/155)|(155/105)
12 Box Jumps
(Score is Time)
Cool Down
(Other / Text)
FOR RECOVERY
2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)
(No Measure)
2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)
(No Measure)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*
*Athlete Choice for "Max" Rep Movement
(No Measure)
into...
EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*
*Athlete Choice for "Max" Rep Movement
(No Measure)
Push x Pull Strength
(Load)
E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*
*Hold DB Across Chest
(Score is Weight)
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*
*Hold DB Across Chest
(Score is Weight)
Push x Pull Workout
(Reps)
EMOM x 6 MINUTES
MIN 1 - :50 DB Slides
MIN 2 - :50 Single DB Burpee + Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - :50 DB Russian Twists
MIN 2 - :50 Single DB Burpee + Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - :50 Quad Heel Taps
MIN 2 - :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps for Min 2 Movements)
MIN 1 - :50 DB Slides
MIN 2 - :50 Single DB Burpee + Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - :50 DB Russian Twists
MIN 2 - :50 Single DB Burpee + Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - :50 Quad Heel Taps
MIN 2 - :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps for Min 2 Movements)
Monday, Jan 18
Workout of the Day
Warm-Up
(Not Scored)
3:00 Bike*
Into...
2 ROUNDS
10 Reverse Lunges
7/7 DB Russian Swing
5/5 DB Upright Row
Into…
2 ROUNDS
10 Jumping Lunges
7/7 DB Hang Power Clean
5/5 DB Overhead Press From Split**
Into...
2 ROUNDS
10 Reverse Lunges
7/7 DB Russian Swing
5/5 DB Upright Row
Into…
2 ROUNDS
10 Jumping Lunges
7/7 DB Hang Power Clean
5/5 DB Overhead Press From Split**
Workout
(Rounds + Reps)
AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike or Row
(Score is Rounds + Reps)
8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike or Row
(Score is Rounds + Reps)
Finisher
(Other / Text)
3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)
*No Rest b/t Flutter Kicks and Superman Hold.
-Rest 1:30 b/t Sets-
(No Measure)
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)
*No Rest b/t Flutter Kicks and Superman Hold.
-Rest 1:30 b/t Sets-
(No Measure)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into...
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
(No Measure)
into...
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into...
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
(No Measure)
Full-Body Strength
(Load)
4 SETS ON A 12:00 CLOCK...
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips
*Option to hold DBs
(Score is Weight)
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips
*Option to hold DBs
(Score is Weight)
Full-Body Workout
(Rounds + Reps)
AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders
-Rest 1:00-
AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders
(Score is Rounds + Reps)
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders
-Rest 1:00-
AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders
(Score is Rounds + Reps)
Finisher
(Other / Text)
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
(No Measure)
30 Russian Twists + Max Tuck Hold
(No Measure)
Sunday, Jan 17
Workout of the Day
Warm-Up
(Not Scored)
AMRAP x 4 MINUTES
10 Alt. Cossack Squat
10 Groiners
10 Up-Downs
Immediately into…
AMRAP x 2 MINUTES
Max Inchworms w/ Push-Up
Immediately into…
AMRAP x 4 MINUTES
10 Bootstrappers
10 Scap Pull-Ups
10 Tuck-Ups
10 Alt. Cossack Squat
10 Groiners
10 Up-Downs
Immediately into…
AMRAP x 2 MINUTES
Max Inchworms w/ Push-Up
Immediately into…
AMRAP x 4 MINUTES
10 Bootstrappers
10 Scap Pull-Ups
10 Tuck-Ups
"JAY"
(Rounds + Reps)
AMRAP x 20 MINUTES
22 Air Squats
12 Toes to Bar
9 Burpees
*Weight Vest Optional
(Score is Rounds + Reps)
22 Air Squats
12 Toes to Bar
9 Burpees
*Weight Vest Optional
(Score is Rounds + Reps)
Finisher
(Other / Text)
TABATA (8 SETS, :20 ON /:10 OFF)
TABATA 1 - Crossover V-Ups
TABATA 2 - Weighted Glute Bridge-Ups
(No Measure)
TABATA 1 - Crossover V-Ups
TABATA 2 - Weighted Glute Bridge-Ups
(No Measure)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
EMOM x 4 MINUTES
7 Burpees into Max Single Unders
(No Measure)
into...
EMOM x 4 MINUTES
7 Burpees into Max Single Unders
(No Measure)
Bodyweight Pump
(Other / Text)
EMOM x 6 MINUTES
MIN 1 - :45 Plyo Push-Ups
MIN 2 - :45 Supermans
(No Measure)
MIN 1 - :45 Plyo Push-Ups
MIN 2 - :45 Supermans
(No Measure)
Sunday Sweat
(Rounds + Reps)
2 SETS
AMRAP x 10 MINUTES
1:00 Cardio Choice
20 DB Russian Twists
40 Double Unders
20 DB Slides
10 Up-Down Mountain Climbers*
* 1 REP = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L)
-2:00 Rest b/t Sets-
(Score is Rounds + Reps)
AMRAP x 10 MINUTES
1:00 Cardio Choice
20 DB Russian Twists
40 Double Unders
20 DB Slides
10 Up-Down Mountain Climbers*
* 1 REP = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L)
-2:00 Rest b/t Sets-
(Score is Rounds + Reps)
Saturday, Jan 16
Workout of the Day
Warm-Up
(Not Scored)
400m Group Run
Immediately into...
3 SETS (W/ Empty Barbell)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
Immediately into...
3 SETS (W/ Empty Barbell)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
Workout
(Time)
5 ROUNDS FOR TIME
400m Run
5 Power Clean (115/75)|(75/55)
10 Hang Power Clean
(Score is Time)
400m Run
5 Power Clean (115/75)|(75/55)
10 Hang Power Clean
(Score is Time)
Partner Workout Option
(Time)
IN TEAMS OF 2...
3 ROUNDS FOR TIME
400m Run
20 Power Clean (115/75)|(75/55)
30 Hang Power Clean
*Run is completed together. While P1 works on the barbell P2 holds plank. Switch as needed
(Score is Time)
3 ROUNDS FOR TIME
400m Run
20 Power Clean (115/75)|(75/55)
30 Hang Power Clean
*Run is completed together. While P1 works on the barbell P2 holds plank. Switch as needed
(Score is Time)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
2:00 Cardio Choice
into...
AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest
(No Measure)
into...
AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest
(No Measure)
Saturday Squats
(Rounds + Reps)
4 SETS
AMRAP x 2 MINUTES
6 DB Step Ups
6 DB Front Squats
-1:00 Rest b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
AMRAP x 2 MINUTES
6 DB Step Ups
6 DB Front Squats
-1:00 Rest b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
Saturday Squats
(Reps)
5 SETS
1:00 - :30 Max DB Glute Bridges + :30 Glute Bridge Hold
1:00 -:30 Max Single DB Front Squats + :30 Squat Hold
1:00 - Plank Hold
-Rest 1:00 b/t Sets-
(Score is Reps)
1:00 - :30 Max DB Glute Bridges + :30 Glute Bridge Hold
1:00 -:30 Max Single DB Front Squats + :30 Squat Hold
1:00 - Plank Hold
-Rest 1:00 b/t Sets-
(Score is Reps)
Friday, Jan 15
Workout of the Day
Warm-Up
(Not Scored)
2 ROUNDS
10/10 Thoracic Rotations
10 Scap Pull-Ups
10 Alt Groiners
Into…
AMRAP x 6 MINUTES
10 Tight Kipping Swings
10 Alt Box Step Ups (lower than workout height)*
10 Empty BB Strict Press
*Switch to Box Jumps at 3:00
10/10 Thoracic Rotations
10 Scap Pull-Ups
10 Alt Groiners
Into…
AMRAP x 6 MINUTES
10 Tight Kipping Swings
10 Alt Box Step Ups (lower than workout height)*
10 Empty BB Strict Press
*Switch to Box Jumps at 3:00
Skill
(Other / Text)
EMOM x 10 MINUTES
MIN 1 - Bar or Ring Muscle Up Practice
MIN 2 - 3 Cycled Push Jerk (Building)*
*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.
(No Measure)
MIN 1 - Bar or Ring Muscle Up Practice
MIN 2 - 3 Cycled Push Jerk (Building)*
*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.
(No Measure)
Workout
(Rounds + Reps)
AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)
(Score is Rounds + Reps)
MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)
(Score is Rounds + Reps)
MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats
(No Measure)
into...
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats
(No Measure)
Full-Body Strength
(Load)
E2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings
(Score is Weight)
10 DB Hang Power Cleans
10 DB Goodmornings
(Score is Weight)
Full-Body Sprint Workout
(Reps)
EMOM x 8 MINUTES
MIN 1 - Double DB Deadlift
MIN 2 - Cardio (Moderate)
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - Double DB Russian Swings
MIN 2 - Cardio (Hard)
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 - Double DB Hang Clean + Overhead
MIN 2 - Cardio (SPRINT)
(Score is Total Reps)
MIN 1 - Double DB Deadlift
MIN 2 - Cardio (Moderate)
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - Double DB Russian Swings
MIN 2 - Cardio (Hard)
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 - Double DB Hang Clean + Overhead
MIN 2 - Cardio (SPRINT)
(Score is Total Reps)
Finisher
(Other / Text)
EMOM x 6 MINUTES
MIN 1 - Glute Bridge Ups
MIN 2 - :30 Side Plank (R) / :30 Side Plank (L)
(No Measure)
MIN 1 - Glute Bridge Ups
MIN 2 - :30 Side Plank (R) / :30 Side Plank (L)
(No Measure)
Thursday, Jan 14
Workout of the Day
Warm-Up
(Not Scored)
4 ROUNDS
1:00 Bike, Run, or Row
20 Alt Lunges**
10 Plank Rotations
*Athlete choice
**Switch to Box Step Ups after 2 Rounds
1:00 Bike, Run, or Row
20 Alt Lunges**
10 Plank Rotations
*Athlete choice
**Switch to Box Step Ups after 2 Rounds
Workout
(Other / Text)
EMOM x 25 MINUTES*
MIN 1 - :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 - :45 Max Strict Box or Ring Dips
MIN 3 - :45 Plank Hold (Plate on Back Optional)
MIN 4&5 - 1:45 Run, Bike, or Row
*Weight Vest Optional
(No Measure)
MIN 1 - :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 - :45 Max Strict Box or Ring Dips
MIN 3 - :45 Plank Hold (Plate on Back Optional)
MIN 4&5 - 1:45 Run, Bike, or Row
*Weight Vest Optional
(No Measure)
Optional Finisher
(Reps)
EMOM x 8 MINUTES
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold
(Score is Total Reps)
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold
(Score is Total Reps)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
(No Measure)
into...
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
(No Measure)
Push x Pull Strength
(Load)
4 SETS ON A 12:00 CLOCK...
8/8 DB Suitcase Split Squats
8 DB Devil's Press
(Score is Weight)
8/8 DB Suitcase Split Squats
8 DB Devil's Press
(Score is Weight)
Push x Pull Workout
(Reps)
EMOM x 15 MINUTES
MIN 1 - :50 DB Sumo Deadlift High-Pull
MIN 2 - :50 DB Push Press
MIN 3 - :50 Mountain Climbers
(Score is Total Reps)
MIN 1 - :50 DB Sumo Deadlift High-Pull
MIN 2 - :50 DB Push Press
MIN 3 - :50 Mountain Climbers
(Score is Total Reps)
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Any ladies need new running shoes? My mom accidentally bought me the wrong size for Christmas. Women’s Brooks Launch 7 - size 9. Just asking $60 to put toward my correct size. I can bring them to the gym for you or arrange something else if you’re social distancing 🙂
Hey friends! 2 big items:
1. Holiday schedule changes are posted! Click forward to the next two weeks to see how classes will lay out over the Christmas and New Year holidays.
1. Starting on Monday 1/4, our weekday class schedule is updated and brand new! We're adding a 2nd morning class, starting the afternoon classes a little earlier, and shortening the breaks between classes. I hope you all like it!
Click the link below for the schedule page to review all the changes.
EDIT: Fixed the link. My bad.
Can’t wait to get back in there lol
I was doing a little housekeeping on SugarWOD this morning and thought you all might find this interesting.
This is so fun!!
Finally something Jason Leeth can beat me at 😉
Steve Walker how did I join before you and have more workouts?