11.15.2021

Warm Up
3 sets
10 each side banded lateral walks
10 each way banded monster walks
20 seconds banded squats
5 each side curtsy lunges
5 each side low Cossack squats
5 each side weighted (light) step ups


Strength
"21 to Party"
warm up
3 reps@ 60%, 70%, 78%
back squat @ 83%
4,4,4,4,5 = 21 party with Harley Quinn
5,5,5,6 = 21 party with Darth Vader
7,7,7 = 21 party with Michael Myers

Post WOD
fatigue core
3 sets
30 seconds hollow rocks
rest 20 seconds
15 DB side bends each side https://youtu.be/gf6ot6IsJnI
15 ring body saw https://youtu.be/3uaxHCDiXJA
rest as needed

AND

fatigue grip
DB farmer carry 3 x 150 feet
DB suitcase carry 2 x 150 feet- switch sides at 75 feet
DB overhead carry 3 x 150 feet- this is with two dumbbells

06.15.2020

Warm Up
3 sets
7 barbell or DB deadlifts
7 barbell or DB hang power clean
7 barbell strict press
5- 10 push ups
20 jumping jacks


Core Set
3 sets 1.  Alternating Single Leg V Ups - 12-14/side
2.  Single Arm Turkish Sit Up - 6-8/arm3.  Dual Leg Lift Overs - 20 lift overs/set

https://www.instagram.com/p/B2He8gIFzsN/

WOD
Task Priority Fight Gone Bad
3 RFT
30 wall balls or at home DB front squats
30 sumo deadlift high pulls   95/65   75/55  or one DB SDLHP
30 box jumps
30 shoulder to overhead
400m run- at home 20 walking lunges each side

03.30.2020

Full WOD details are found on SugarWOD

Home Weightlifting
Press behind the neck 2 x 10 reps
Press in a split 2 x 10 reps
Push jerk behind the neck in a split 3 x 5 reps
Tall split jerk 3 x 5 reps



WOD
Quarantined Nancy
5 RFT
15 weighted squats or OHS if you have a barbell
400m run

Or if you aren't in a position to run outside

For Time
75 hollow rocks
50 DB renegade rows- you can do this with a single DB and switch sides every 5 reps



Core Conditioning
4 sets of hip drops from a side plank - 20 seconds on, 10 seconds off right side4 sets of hip drops from a side plank- 20 seconds on, 10 seconds off left side

then..
4 sets of hollow body hold or bent knee hollow hold
20 seconds on, 10 seconds off

04.22.19

Warm Up
400 Meter Light Jog into:
2 Rounds:
 
4 Samson Stretch Lunges (5 second hold in each)
 
8 Alternating Spiderman and Reach
 
12 Russian Baby Makers
 
 
 
Primer:
2 sets of:
1 length of the gym quadruped crawl https://www.youtube.com/watch?v=OA23BcPrFxM
 
1 length of the gym each direction lateral plank walks https://www.youtube.com/watch?v=1oOWVaajW9I
 
1 length duck walk https://www.youtube.com/watch?v=e5lPjg0GhFM
 
Abs
7:00 AMRAP
8 hollow rocks
10 tuck ups or v-ups
12 rotating planks- from two hands on the floor plank to rotating to a side plank and back again. Rotate a total of 12 times (6 each side)
14 supermans

WOD
speed work- all done as quickly as possible for maximum rest
every 2:00 for 8 sets
5 bar facing burpees
5 Touch N Go S2OH 115/75 95/65
5 box jump overs 24/20"