STRENGTH

Front Squat

*Check SugarWOD for details.

PARTNER WOROUT (solo version will be available)

In teams of 2…

AMRAP x 15 Minutes

2 – 4 – 6 – 8 – 10 – Etc….

-Double DB Box Step-Overs (50/35)

-Double DB Devils Press (50/35)

*Partners can share reps however.

EXTRA CREDIT

*Check SugarWOD for full programming.

SWEAT DAYYYY!!!!

For Time

-10 Burpees

-20 Cal Machine

-10 Burpees

-30 KB Swings (choose style and weight)

-20 Cal Machine

-10 Burpees

-40 Russian Twists (Rt+Lt=1)(Perform weighted if you want)

-30 KB Swings

-20 Cal Machine

-10 Burpees

-50 Double-Unders

-40 Russian Twists

-30 KB Swings

-20 Cal Machine

-10 Burpees

STRENGTH

Back Squat

*Check SugarWOD for details.

PARTNER METCON (Solo version will be available)

4 Rounds for Max Reps

In a 2:00 window, accumulate as many reps as possible of

-Bike Cals

-KB/DB Front Rack Reverse Lunges (50/35)

Rest 2:00 between rounds.

*Score = Total Lunges + Cals

EXTRA CREDIT

*Check SugarWOD for full programming.

APPLIED STRENGTH

Power Cleans

*Check SugarWOD for details.

PARTNER METCON (We will have a solo version available)

For Time

Partner 1 Completes..

21 – 15 – 9

-Power Snatch (75/55)(Rx+ 95/65)

-Pull-Ups (Rx+ C2B Pull-Ups)

When Partner 1 finishes…

Partner 2 Completes..

21 – 15 – 9

-Power Snatch (75/55)(Rx+95/65)

-Pull-Ups (Rx+ C2B Pull-Ups)

Then immediately after Partner 2 finishes, both athletes work together to complete…

9 – 15 – 21

-Bar Muscle-Ups

-Power Snatch (115/75)(Rx+ 135/95)

EXTRA CREDIT

*Check SugarWOD for full programming.