Sample WOD 3

Duda Admin • July 19, 2023

WORKOUT OF THE DAY 7/16/2023

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.

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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

Sample WOD 1

By Duda Admin • July 19, 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.
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