ALL CLASSES ON! Gym W.O.D. or At Home (No Equipment) Workout 2/18/21

17
Feb

ALL CLASSES ON! Gym W.O.D. or At Home (No Equipment) Workout 2/18/21

Gym or With Equipment Workout – 24 minutes

On the 0:00…
Round #1:
5 Rounds of “Cindy”
then
50 Single Dumbbell Power Cleans 50/35

On the 8:00…
4 Rounds of “Cindy”
then
40 Dumbbell Goblet Squats 50/35

On the 16:00…
3 Rounds of “Cindy”
then
30 Alternating Single Arm Squat Clean Thrusters 50/35

STIMULUS
This 3 part workout is scored separately, with the score being the sum of all three parts
Enter your 3 times and SugarWOD will add them up for you
Choose weights and variations that enable you to complete each part in 5-7 minutes
You will rest the remainder of the 8 minutes until the next part begins
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
With rest built-in, let’s shoot for really large sets on the dumbbell movements
Power Cleans and squat clean thrusters will alternate each rep

1 round of “Cindy” is
5 Pull-Ups
10 Push-ups
15 Air Squats

WARM-UP
2-3 ROUNDS:
30 Seconds Dumbbell Deadlift
30 Seconds Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms


On the 0:00…
Round #1:
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

STIMULUS
This 3 part workout is scored separately, with the score being the sum of all three parts
Enter your 3 times and SugarWOD will add them up for you
Choose weights and variations that enable you to complete each part in 5-7 minutes
You will rest the remainder of the 8 minutes until the next part begins
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
With rest built-in, let’s shoot for really large sets on the dumbbell movements
Power Cleans and squat clean thrusters will alternate each rep

1 round of ” Strict Cindy” is
5 Strict Pull-Ups
10 Push-ups
15 Air Squats

WARM-UP
2-3 ROUNDS:
30 Seconds Dumbbell Deadlift
30 Seconds Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms


Home Gym or No Equipment W.O.D. – 24 minutes

On the 0:00…
Round #1:
5 Rounds of “Sindee” then
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee” then
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee” then
30 Odd-Object Thrusters

STIMULUS
This 3 part workout is scored separately, with the score being the sum of all three parts
Enter your 3 times and SugarWOD will add them up for you
Choose weights and variations that enable you to complete each part in 5-7 minutes
You will rest the remainder of the 8 minutes until the next part begins
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
With rest built-in, let’s shoot for really large sets on the odd-object movements
Odd-Object ground to shoulder will alternate shoulders each rep

1 round of “Sindee” is
10 Push-ups
20 Air Squats

WARM-UP
2-3 ROUNDS:
30 Seconds Odd-object Deadlift
30 Seconds Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms


Extra Work – before or after class

Cleans – complete all of A then go to B

A. Clean pull to shrug 5 sets of 3, working up to 110% of your 1 rep max clean
then…
B. Power Clean 5 sets of 2

*Building in weight on both, rest as needed between sets