Sample WOD 1

Duda Admin • July 19, 2023

WORKOUT OF THE DAY 7/15/2023

STRENGTH
Front Squat
Every 60 seconds, for 10 minutes (10 sets)
Complete 2 reps
*This is our muscle density day. Use the heaviest weight across all 10 sets.

PARTNER WOROUT (solo version will be available)
In teams of 2…
AMRAP x 15 Minutes
2 – 4 – 6 – 8 – 10 – Etc….
-Double DB Box Step-Overs (50/35)
-Double DB Devils Press (50/35)
*Partners can share reps however.

EXTRA CREDIT
*Check SugarWOD for full programming.

MORE RECENT POSTS

Sample WOD 3

By Duda Admin • July 19, 2023
STRENGTH Back Squat Every 3 minutes, for 15 minutes (5 sets) Complete 3 reps *Try adding weight each set and work up to a heavy set of 3 for the day. PARTNER METCON (Solo version will be available) 4 Rounds for Max Reps In a 2:00 window, accumulate as many reps as possible of -Bike Cals -KB/DB Front Rack Reverse Lunges (50/35) Rest 2:00 between rounds. *Score = Total Lunges + Cals EXTRA CREDIT *Check SugarWOD for full programming.

Sample WOD 2

By Duda Admin • July 19, 2023
SWEAT DAYYYY!!!! *On Thursdays, we like to dial back the intensity and heavy lifting and provide a day for some long cardio to help flush and recover our bodies a bit. For Time -10 Burpees -20 Cal Machine -10 Burpees -30 KB Swings (choose style and weight) -20 Cal Machine -10 Burpees -40 Russian Twists (Rt+Lt=1)(Perform weighted if you want) -30 KB Swings -20 Cal Machine -10 Burpees -50 Double-Unders -40 Russian Twists -30 KB Swings -20 Cal Machine -10 Burpees
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