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Gym Workout

Part A:
32:00 AMRAP:
Min 1) 20 KBS (53/35)
Min 2) 20 Supine-Grip Ring Row
Min 3) 20 Single KB Push-Press (53/35)
Min 4)20 Box Jump-over

At Home Workout

Warmup:
7:00 warmip

Part A:
Tabata Push-up
1:00 rest
Tabata Hollow Hold
1:00 rest
Tabata superman hold

Part B:
17:00 AMRAP:
30 Jump lunges
15 sit-up stand-up / 20 sit-up
:30 Bear Crawl forward/backward

Gym Workout

Part A:
Strength Balance Test #9
One-Arm Strict Press: (6:00 to complete)
ME reps on ea arm @ 33% BW / 50% Tested weight

Part B:
12:00 AMRAP:
35 DU /70 SU
10 HSPU / HRPU
8 Front Squat (135/95)
6 Push Jerk (135/95)

At Home Workout

Warmup:
5-7 Minutes

Part A:
3 Rounds:
:40 work/:20 rest
– Weighted Plank down-up
– SA seated strict press L arm
– Weighted glute bridge
– SA seated strict press R arm
– Bottom up KB curl

Part B:
14:00 Clock:
30-20-10:
Alt SA Snatch
SA Thruster (split reps even on ea hand)

In remaining time

AMRAP Burpees

Gym Workout

Part A:
Every 3:00 x 5 rounds:
6 Power Clean (155/105)
12 Burpee over bar

Part B:
Every 3:00 x 5 rounds:
15/12 Cal row
12 Alt SA DB Squat Snatch

At Home Workout

Warmup:
5-7 Minutes

Part A:
35:00 EMOM:
Min 1) 14 Cossack Squat
Min 2) 14 SA Bent-over Row (7 ea)
Min 3) 14 Crunch w/pause
Min 4) 14 Push-up
Min 5) Rest

Gym Workout

Part A:
Strength Balance Test #8
One-Arm High Pull: (6:00 to complete)
ME Reps on ea arm @ 33% BW / 50% tested weight

Part B:
21-18-15-12-9-3:
Thruster (95/65)
Deadlift (95/65)
T2B/K2C

At Home Workout

Warmup:
5-7 Minutes

Part A:
3 Rounds:
1:00 ME single object floor press
1:00 ME Bicycle Crunch
1:00 ME Alt SL RDL
1:00 rest

Part B:
15:00 AMRAP:
30 mountain climber
30 goblet squat
30 mountain climber
30 sit-ups
30 mountain climber
30 KBS

Gym Workout

Part A:
2 Rounds:
:40 work / :20 rest
– Plank Down/Up
– Russian Twist
– Supine Plank

Part B:
9:00 AMRAP:
250m Row
7 Back Squat (Moderate weight)

3:00 rest

9:00 AMRAP:
.4 Mile Bike
20 Alt SA DB Snatch (50/35)

At Home Workout

Warmup:
5-7 minutes

Part A:
10:00 AMRAP:
20 Alternating FR Reverse Lunge
20 Alternating Bicycle Crunch

Part B:
15:00 AMRAP:
20 Alternating SA DB/KB Snatch
10 Sit-ups
20 Double Pulsing Burpee
10 Sit-ups

Gym Workout

Strength Balance Test #7
Strict Pull-up or ME SA Power Row ea arm

Part B:
10:00 AMRAP:
75 DU / 150 SU
12 Hang Clean & Jerk (135/95)
24 Wallballs (20/14)

At Home Workout

Warmup:
5-7 minute

Part A:
5 Rounds:
:40 work / :20 rest
– Crunch w/pause
– Narrow hand push-up
– Cossack Squat

Part B:
5:00 AMRAP:
10 jump lunges
5 burpees

3:00 rest

5:00 AMRAP:
10 goblet squat
6 SA Push-Press (change arm ea round)

Gym Workout

Part A:
For Time:
3k Row (16:00 cap)

Part B:
Every 4:00 x 4 rounds:
10 Ring Dips / Box Dips
12 Devils Press
14 T2B/K2C

At Home Workout

Warmup:
5-7 minute

Part A:
Every 2:30 for 6 rounds:
25 KBS
25 two-foot mountain climber

Part B:
15:00 AMRAP:
20 KB Curl
20 Sit-up
10 SA Floor Press ea arm
10 SA Bent-over Row ea arm

Gym Workout

Strength balance Test #6
18:00 to complete:
Front Squat Squat:
8 reps @ 50%
7 reps @ 55%
6 reps @ 60%
5 reps @ 65%
ME reps in 1 set @ 68%

**Percentages are based of 5RM DEADLIFT**

**Very important that you take note of the weights you use and reps you complete for each set. Log these into your workout notes on SugarWod.**

8:00 AMRAP:
8 Push Press (95/65)
8 C2B/Pull-up
8 Box Jump

At Home Workout

Warmup:
5-7 minute moving warmup:

Part A:
16:00 EMOM:
Min 1) 12 Alt weighted SL RDL
Min 2) 10 Oblique Crunch R side
Min 3) 10 Oblique Crunch L side
Min 4) 12 Alt SL weighted glute bridge

Part B:
10:00 AMRAP:
HRPU
SA Thruster ea arm

Start with 2 reps of ea movement, increase by 2 ea round. 2, 4, 6, 8, 10, etc for entire amrap.

Gym Workout

Strength Balance Test #4
18:00 to complete:
Front Rack Step-up:
10 Reps ea leg @ 10% 5RM DL
8 Reps ea leg @ 15% 5RM DL
5 Reps ea leg @ 20% 5RM DL
5 Reps ea leg @ 25% 5RM DL
ME Front Rack Step-up ea leg @ 33% 5RM DL

**Box needs to be just over the top of the knee when the leg is fully extended. Can use weight plates to add height to box.*

2 Rounds for total reps:
1:00 work / :30 rest
– Power Snatch (95/65)
– Russian Twist w/plate (25/15)
– Two-Foot Mountain Climber

At Home Workout

Warmup:
3 rounds:
20 jumping jacks
20 skate jumps
10 double-pulsing air squat
10 alternating forward lunge w/torso twist

Part A:
8:00 AMRAP:
1 Step-up ea leg
1 Squat

*hold weight or wear a backpack. You can hold weight and squat with the weight however you like. *

Part B:
3 Rounds:
:40 work / :20 rest
– SA Snatches R arm
– Wide-arm push-up
– bicycle crunch
– SA Snatches L arm
– Narrow-arm push-up
– Crunches w/:01 pause at top
– Rest

Gym Workout

34:00 AMRAP with partner:
3K Row / 4.2 Mile Assault Bike
20 Wall Walks / 200 Shoulder Taps
100 Hang Power Clean (95/65)
ME Burpees in remaining time

**Score is total Burpees**

**1 work / 1 rest**

**Split work evenly**