Workout for Friday, 19 November

Gym Workout

Part A:
Min 0-4
15 Squat Snatch (95/65)
10 Box Jump
20 AbMat Sit-up

Min 5-6:
REST

Min 6-10
10 Squat Snatch (115/75)
10 Box Jump
20 AbMat Sit-up

MIN 10-11:
REST

Min 11-15
5 Squat Snatch (135/95)
10 Box Jump
20 AbMat Sit-up

At Home Workout

warmup:
5-7 Minute moving warmup

Part A:
Tabata Plyo Push-up
1:00 Rest
Tabata Levetation Squat
1:00
Tabata Hollow Rock

Part B:
10:00 AMRAP:
12 Alternating SL weighted glute bridge
12 sit-up stand-up / sit-up
12 Alternating SA Squat clean thruster

Workout for Thursday, 18 November

Gym Workout

Part A:
45:00 AMRAP:
60 Alt Box Step-ups
40 HRPU
20 Pull-ups

**Wear a vest if you have one*

This is a long one today. Do not go out of the gate to hot, try to find a comfortable pace and stick to it. Try to focus on your breathing, and staying calm.

At Home Workout

Warmup:
5-7 Minute Moving warmup

Part A:
4 Rounds:
:40 work / :20 rest
– SA Floor press R arm
– SA Floor press L arm
– Tall kneeling bottom up KB curl
– Seated Stradle Leg lift

Part B:
6:00 AMRAP:
12 Alternating SA OH Forward Lunge (6 ea arm)
12 crunches

2:00 rest

6:00 AMRAP:
12 weighted cossack squat
12 HRPU

Workout for Wednesday, 17 November

Gym Workout

Part A:
Strength balance Test #2
18:00 to complete:
8 reps @ 60%-65%
7 reps @ 65%-70%
6 reps @ 70%-75%
5 reps @ 75%-80%
ME reps in 1 set @ 85%

**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.**

For Time: (7:00 cap)
150 DU/300 SU
40 Alt DB Snatch (50/35)
20 Burpee over DB

At Home Workout

Warmup:
6:00 amrap:
20 skate jump
6 inchworm + push-up
8 Kick-sit
10 RKBS

Part A:
3 Rounds:
:30 work / :30 rest
– Plank down-up
– Hollow Hold
– Supine Plank

Part B:
every 4:00 for 6 Rounds:
10 sit-ups
20 burpees over db
30 alternating db/kb snatch

Workout for Tuesday, 16 November

Gym Workout

Part A:
12:00 EMOM:
Min 1) 8 Unbroken Strict Press
Min 2) ME Strict Chin-up / Banded in 1 set
Min 3) :30 Hollow Hold

Part B:
3 Rounds for time: (12:00 cap)
10 Power Clean (155/105)
12 Ring Dip / Box Dip
14 T2B/2C

At Home Workout

Warmup:
5-7 Minute moving warmup

Part A:
12:00 AMRAP:
20 jump lunges
10 wide hand push-ups
20 jump squats
10 Narrow hand push-up

Part B:
12:00 AMRAP:
10 SA Push Press ea arm
10 SA Bent-over row ea arm
10 KB Oblique crunch ea side
20 Crunches

Workout for Monday, 15 Novemeber

Over the next few weeks we will be doing a series of Strength Balance Tests. These tests will take place on Monday and Wednesday each week. It is important that you log your results in SugarWod.

Gym Workout

Part A:
Strength Balance Test #1
18:00 to find 5RM Deadlift

6:00 AMRAP:
10 Wallballs
20 Russian Twist (10 ea side)

At Home Workout

Warmup:
6:00:
15 jumping jacks
10 sumo squat
10 rkbs
10 hollow rock

Part A:
20:00 EMOM:
Min 1) 20 KBS
Min 2) 10 Slow lower push-up
Min 3) 20 Goblet Squat
Min 4) 10 slow laying knee tuck

Part B:
8:00 AMRAP:
Double pulsing burpee

Workout for Saturday, November 13

Gym Workout

12:00 AMRAP:
Row for Distance

*Switch Every 250m*
**1 work / 1 Hold Plank**

For Time: (18:00 Cap)
300 DU / 600 SU
80 SDHP (75/55)
20 Wall Walks / 200 Shoulder Taps

**Starting with & Every 3:00 stop and complete 10 wallball rotational throws ea side w/partner**

**1 work / 1 rest**
**Split work evenly**

Workout for Friday, November 12

Gym Workout

6:00 AMRAP:
Double Pulsing Burpee

3:00 rest

6:00 AMRAP:
10 Hang Power Snatch (75/55)
20 Lateral Jumps over Barbell

3:00 rest

6:00 AMRAP:
8 Double DB Push Press
8 Double DB Front Squat

(DB needs to be same for both movements, and should be able to complete at least 1 unbroken round before setting db down.)

At Home Workout

Warmup:
6:00
30 DU/SU/Jumping Jacks
8 cossack squat
8 push-up w/t-rotation
8 superman raise

Part A:
12:00 AMRAP:
10 Laying knee tuck
8 Bent-over Row R arm
10 double pulsing goblet squat
8 bent-over row L arm

Part B
15:00 running clock:
4 rounds:
25 jumping air squat
20 sit-ups
15 narrow hand push-up

AMRAP in remaining time:
Burpee

**Push the burpee**

Workout for Thursday, November 11

Gym Workout

10:00 EMOM:
Min 1) 12 Deadlift (light – moderate)
Min 2) 8-12 Barbell Roll-out / Wallball Knee Tuck

14:00 for quality:
10 Landmine Thruster
10 Standing Landmine Torso Rotation ea side
10 SA KB Bent Over Row ea arm

At Home Workout

Warmup:
6:00 moving warmup

Part A:
15:00 EMOM:
Min 1) 10 Crunches w/:02 pause at top
Min 2) 10 Push-up (:03 lower)
Min 3) 12 Weighted Cossack Squat

Part B
10:00 AMRAP:
10 DB/KB Snatch
10 Alernating DB/KB Reverse Lunge

Part C:
2 Rounds:
12 KB Oblique crunch ea side
ME Hollow Hold

Workout for Wednesday, November 10

Gym Workout

Deload Part A:
Every 3:00 for 4 rounds:
30 KBS
20 AbMat Sit-up

Deload Part B:
9:00 AMRAP:
10 Horizontal C2B
8 Ring Push-up/DB Push-up/HRPU
:30 Hollow Hold

At Home Workout

Warmup:
6:00
20 line hops ea way
10 Air Squat
5 push-up
10 lunge w/twist
5 burpee

Part A:
3 Rounds:
:40 work / :20 rest
– SL weighted glute bridge L leg
– SL weighted glute bridge R leg
– SL RDL L leg
-SL RDL R leg

Part B:
Every 4:00 for 4 rounds:
20 Goblet Squat
20 sit-up
60 jump lunge

Workout for Tuesday, November 9

Gym Workout

36:00 AMRAP @ sustain pace:
500m row / .7 mile bike
1:00 rest
10 Clean & Jerk (95/65)
1:00 rest

At Home Workout

Warmup:
5:00 moving warmup

Part A:
2 Rounds:
Tabata HRPU
1:00 Rest
Tabata Side Plank (alternate ea side)
1:00 Rest

Part B:
3×4:00 AMRAP:
20 jump squats
10 burpee

1:00 rest between amraps

Move fast here