Friday, 31 May 2019

Danny 
20 min AMRAP 
30 box jumps 
20 push press 
30 pull ups

Thursday, 30 May 2019

2 - hip to bar 
3 - muscle up 
4 - volume 
Partner WOD 
for time 
240 DU 
120 TTB 
60 DB squat snatch 

Wednesday, 29 May 2019

There will be a WOD tomorrow to make up for being closed Monday,

Bench press 
Find a 1RM
Deadlift 
find a 1rm 
For time
42 - 30 - 18 
sit ups 
21 - 15 - 9 
thrusters
 
10 min time cap 

Tuesday, 28 May 2019

Please post before and after numbers in Sugarwod so I can see current numbers compared to old 

Push press 
find a 1RM 
Back squat 
find a 1 RM 
for time 
30 Power snatch 
45 strict HSPU 
10 min time cap 

Saturday, 25 May 2019

8am 
5 rounds, every 3 mins 
20/15 cal row 
5 dball over shoulder 
rest remaining time 
9am 
teams of 2 
60 HSPU 
80 Front squats 
100 KB SWINGS 
80 Front squats 
60 HSPU 
clean high pull + power clean 
6 x 1 
hang power + clean + jerk 
5 x 1 
pendlay row 
5 x 3 

Friday, 24 May 2019

Desforges 
5 rounds 
12 deadlift 
20 pull ups 
12 clean and jerks 
20 Knee to elbow 

Thursday, 23 May 2019

New 4 week Bar muscle up program

Bar Muscle ups -

1 - Glide kip
2 - Hip to Bar
3 - Bar muscle up
4 - Volume

20 min EMOM

1 - Row Cals
2 - L - sit hold
3 - Bicep curl
4 - Ring Dips



Wednesday, 22 May 2019

Manchester Memorial WOD 

To pay our respect to the 22 victims of the Manchester Terror attacks in 2017 

Bench press 
5 x 3  + 2.5kg 

We Will Never Forget 

22 min AMRAP 
22 power cleans 
5 burpee muscle ups (rings or bar)
17 box jump overs 
200m run 

Tuesday, 21 May 2019

Deadlift 
5 x 3  + 2.5kg 
In Partners 
20 mu 
40 thrusters 
10 mu 
20 snatch 
20 min time cap

Monday, 20 May 2019

As you are aware we now have an Assault Runner, this is currently only for 
Personal training sessions and Extras programming. 
I will update you all when this changes

Front Squat 
5 x 3  + 2.5kg 
4 rounds 
2 min AMRAP 
ski 20/15 cals
max push ups 
rest 1 min 
2 min AMRAP 
50 DU 
max sit ups 
rest 1 min 

Saturday, 18 May 2019

8am 
for time 
200 reps each 
row 
ski 
2 x DU
9am 
Team WOD
Dball cleans 
burpees over box 
10:00 am
snatch high pull + snatch 
5 x 1 
hang snatch + snatch 
5 x 1 
pendlay row 
5 x 3 

Friday, 17 May 2019

Woehlke
3 rounds 
4 jerks 
5 front squats 
6 power cleans 
40 pull ups 
50 push ups 
60 sit ups 
rest 3 mins between each round 
retest 4 jan 

Thursday, 16 May 2019

Ring muscle ups 
(last week) 
1 - Transition 
2 - pull to chest  
3 - pull to hips 
4 - muscle up 
20 min EMOM 
min 1 - DU/triple 
min 2 - 2 x DB clean and jerk 
min 3 - L - Sit hold 
min 4 - ring row (tempo 303) 

Wednesday, 15 May 2019

Hang clean 
max single 
8 x E5MOM 
15 cal bike 
10 burpee box jump overs 
1 length HS walk or shoulder taps 
rest remaining time 

Tuesday, 14 May 2019

Push press 
5 x 3 + 2.5kg 
Partner WOD 1:1
2 rounds 
12 9 6
Power snatch 
Strict HSPU 
7 min time cap per round 

Monday, 13 May 2019

Back Squat 
5 x 3 + 2.5 kg from last weight 
3 rounds 
2 min max cal row 
2 min max sit ups 
1 min max DU
1 min rest

Score is reps each round

Saturday, 11 May 2019

8:00 am
4 x E5MOM 
5 Ring muscle ups 
10 DB cleans 
25 squats 
9am
Team of 4 
5 rounds 
200m run pair A
barbell hold pair B
200m run pair B
barbell hold pair A
10:00 am
clean high pull + power clean 
6 x 1 
high hang clean + clean + jerk 
5 x 2
pendlay row 
5 x 3 

Friday, 10 May 2019

Alexander (partner)
10 rounds 
31 back squats 
12 power cleans 
you go I go 

Thursday, 9 May 2019

Ring muscle ups 
1 - Transition 
2 - pull to chest  
3 - pull to hips 
4 - muscle up 
20 min EMOM 
min 1 - du 
min 2 - L-sit hold 
min 3 - 5 sec single arm hang 
min 4 - seated DB shoulder press 

Wednesday, 8 May 2019

Deadlift 
5 x 3 + 2.5kg 
15 min EMOM 
1 min row 
1 min burpee over box 
1 min ski erg 
2 min rest 
score is total reps 

Tuesday, 7 May 2019

Front Squat 
5 x 3 +2.5kg 
5 x E4MOM
4 power snatch 
8 Bar muscle ups 
10 bench press 
rest remaining time 

Friday, 3 May 2019

Classes on as normal today and Saturday

But closed on Monday for Bank Holiday

Ship 
9 rounds 
7 squat cleans 
8 burpee box jumps 
Extras 
Endurance 
45 min row 25-30 s/m 
Gymnastics 
16 min AMRAP 
4 bar muscle ups 
8 HSPU 
16 alt DB snatch 22.5/15 

Thursday, 2 May 2019

Ring muscle ups 
1 - Transition 
2 - pull to chest  
3 - pull to hips 
4 - muscle up

20 min EMOM

min 1 - Ski erg
min 2 - Bicep curls
min 3 - HS hold
min 4 - Ring rows
min 5 - L-sit hold 

Wednesday, 1 May 2019

Snatch 
Build to a heavy single 
in 14 min 
50 cal row 
35 box jumps (no rebound) 
remaining time max OHS 

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...