Week 37: Sep 10-16

Hello Everyone! This week we have a series of fun but challenging workouts as per usual. We start Monday off with a heavy compound lift of thrusters mixed with a high box jump. The goal for the box jumps will be to try and jump your highest yet. Tuesday we are testing our endurance with rowing sprints. Wednesday we have an interesting style of chipper that is mostly bodyweight movements mixed with running. Friday we will try and improve our double under technique and hopefully get you closer to mastering the movement. Saturday is a conga line style workout with teams of 4. We hope to see everyone in this weekend. We also encourage everyone to get the SugarWOD app and be part of our online community to track workouts and see how others are doing. Let us know if you have any questions regarding how to use it.

MON – Sep 10

Strength

Barbell thrusters: 5-5-5-5
* Perform 5 high box jumps in between working sets.
* Women over 20″ and men over 24″.

WOD

15-min AMRAP
Ladder up
1,2,3,….

Goblet squats (1/3 BW)
DB Step-ups (45/25)
Pull-ups

TUE – Sep 11

Conditioning

4 rounds
Row 250 sprint
Rest 2-mins

WOD

3 rounds for time
30 Alternating pistol squats
15 Push-ups

WED – Sep 12

WOD

400m Run
—
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
—
400m Run

THU – Sep 13

Strength

Sumo Deadlift: 5-5-5-5

WOD

30,20,10
Bench press (135/95)
Cal AB

FRI – Sep 14

Skill / Technique

Doubleunders

WOD

ANNIE Benchmark Workout

50,40,30,20,10
Doubleunders
Sit-ups

Finisher

Glute and core finishers

SAT – Sep 15

Team WOD

Teams of 4 – Conga-line style
27,21,15,9
Cal Row
DB push press (45,30)
Cal AB
Goblet squat (50/35)

SUN – Sep 16

WOD

2 rounds for time
40 Wall balls
20 DB Box step-overs (45/25)
30 Toes-to-bar
40 Burpees