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Workout Of The Day

Hier findest du unsere Workouts nach Tagen sortiert. So kannst du dir schon vorab ansehen, was dich in unseren Stunden erwartet! Du findest unsere Workouts ab sofort auch in der SugarWOD App (iOS / Android) und mittels „WODs“ Button links unten auf unserer Homepage.

Friday, Dec 2, 2022


Part A
3 Sets:
15m Farmers Carry (heavy) each side
10 Double DB Bulgarian Split Squats (each side)

rest as needed between sets


Part B
2 sets for times

50 Abmat Sit Ups
30 Toes to Bar
-rest 3 minutes between sets-

TC each set: 10 min


Thursday, Dec 1, 2022


Part A
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:


* Work up to a Heavy, Unbroken set


Part B
7:00 Amrap
3 Power Cleans (70/47,5kg)
5 Box Jumps (76/60cm)


Wednesday, Nov 30, 2022


Part A
Warm up for B
&
work on HSPU


Part B
Teams of 2
50-40-30-20-10
Calorie Ski (Or Row)
Strict Handstand Push Ups
DB Bench Press (2 x 22,5/15kg)

TC 25 min


ENDURANCE
For time:
50-40-30-20-10 cals
Row
Ski erg
assault bike
(Substitute machines as necessary, OR replace the number of cals with an equal number of burpees)

TC 40min


Tuesday, Nov 29, 2022


Part A
5-5-4-3-3-3

Thruster


Part B
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (42,5/30kg)
8/6cal cardio after each set

Time cap 20 min


Monday, Nov 28, 2022


Part A
Work up to a heavy

Push Press

in 10-12 min


Part B
4 sets (New set every 5:00)

16/14 cal Calorie cardio
20 Wall Balls (9/6kg)
16 Overhead Plate Lunge (20/10kg)


Sunday, Nov 27, 2022


ENDURANCE Part 1
Happy belated birthday, Patrick!

AMRAP for 35 min
35 cal row or ski or 30 cal airbike
22 box jump overs (60/50cm)
11 burpees to target
19 WBS (9/6kg)
87 Double Unders ( 87 SUs)


ENDURANCE Part 2
then

35 single DB Devil Presses (22,5/15kg) TC 11 min


Saturday, Nov 26, 2022


Part A
EMOM 12

odd: 3-5 weighted pulllups
even: 3-5 strict HSPU


Part B
For Time

30-20-10
box jumps (60/50cm)
Handstand Push ups
Pullups

Time cap: 15 min


Friday, Nov 25, 2022


Part A
5 x 3 Tempo Front Squats 3311
@65-68% of 1RM


Part B
For time

50 Calorie Cardio
50 Front Squats (42,5/30kg)
50 Bar Facing Burpees

TC 20 min




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