Month: July 2018

700m Run 50 Pistol Squats 700m Run Box Jump Overs 60/50cm 700m Run 50 KB Snatch 24/16kg For Time.

3 rounds: Each round as fast as you can: Row 500m 18 Handstand Pushups 9 Burpees *Rest as needed between rounds. Score is your slowest time. Deadlift 2-2-2

Partner workout. Each partner to complete each exercise after one another: -5 Toes to Bar -5 Wall Balls @ 9/6kg -1 lap Farmers Carry @bodyweight -10 Toes to Bar -10 Wall Balls -1 lap Farmers Carry -15 Toes to Bar -15 Wall Balls -1 lap Farmers Carry ..etc. *Maintain encouragement! *Score biggest rep round possible…

In 15 minutes find a 2RM Dip and False Grip Pullup / Chinup 10 minute amrap: 1 Squat Snatch + 1 Overhead Squat 50/35kg Shuttle Run 1 Squat Snatch + 2 Overhead Squat Shuttle Run, etc..

For time! 200m Run 20 Burpees 200m Run 20 Handstand Pushups 200m Run 20 DB Single Arm Front Rack Step Overs 22.5/15kg 200m Run 20 Hang Squat Clean 60/40kg and continue back through the list backwards

1) ‘Don’t drop the ball’ 50-40-30-20-10 reps: MB Squats 9/6kg MB Walking Lunge 10m 15 minute cap 2) 3 Rounds for time: 20 Knees to Elbows 30 Russian Twists 10 minute cap 3) 1 Ball Slam 20/9kg 2 Burpees Box Jumps 60/50cm x 15 rounds for time

1) 10 Minute alternating EMOM: 4 Bench Press (heavy) 2 Rope Climbs 2) 10 Minute alternating EMOM: 8 Single Ring Supine Row 8 Pistols 3) 10 Minute alternating EMOM: 12 Pushups 1 Tyre Drag (1 way)

27 CTB Pullups 21 Deadlifts 70/45kg 15 Hang Cleans 9 Shoulders to Overhead 150 Double Unders 9 Shoulders to Overhead 15 Hang Cleans 21 Deadlifts 27 CTB Pullups For time

In Partners, work 40 seconds on/40 seconds off (alternating work period): -DB Snatches 22.5/15kg -Prone Jump In + Jump Out to Plates -Single Arm DB Squats 22.5/15kg -Ring Dips x 5 rounds for max total reps *log your individual score to sugarwod

Benchmark workout of the month: ‘Gwen’ Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. *Score is total weight across 3 sets