Radiance Week 2
Monday 5/30/22
B. “Small”
In teams of two:
3 Rounds for time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800m Run
This weekend we came together and fought through the workout “Murph” to remember Michael Murphy for Memorial Day. We are impressed by the big turnout and all the support to help others make it through the workout. For those that were unable to participate, the workout “Small” is another Hero WOD that can be completed on your own. For those that did Murph on Saturday, pick a partner to complete this with.
Tuesday 5/31/22
A. Clean & Jerk
Every 2 minutes for 6 sets
- 1 Clean Pull
- 1 Clean
- 1 Front Squat
- 1 Spit Jerk
@50-60%
B. Sullivan
21-18-15-12-9
- Single Arm Dumbbell Hang Power Clean and Jerk 50/35#
- Cal Row
This week we will be completing the Clean and Jerk work on Tuesday due to the holiday. We will be focusing on the Clean technique and the Jerk under fatigue.
For Tuesday’s metcon, we are going to battle through grip fatigue from the Single Arm Hang Clean and Jerks and calorie Row. Make sure you use enough chalk to keep the dumbbell sets unbroken.
Wednesday 6/1/22
A. Core Work
- 2 minute Hollow Hold buy in
30-20-10
- Plank Lateral Hip Taps
- V-ups
- Flutter Kicks
B. Some Gave All
2 Rounds for time:
- 25 Slam Balls 20/15#
- 100 Double unders
- 25/20 Echo Bike cals
This week’s core work is going to be spicy. Hopefully your abs have recovered after Annie last week. We will start with a Hollow Hold. Can you hold it for 2 minutes straight or will you need to take a few breaks?
For out metcon, we have a sprint style workout. The goal for the Slamballs and Double unders will be to go unbroken and keep a high cadence on the Echo Bike.
Thursday 6/2/22
Olympic Weightlifting
High Hang Squat Snatch
Every 90s for 3 sets
- 3 High Hang Snatch @50-60%
D. Pause Deficit Snatch Deadlift
Every 90s for 5 sets:
- 3 Position Pause Snatch Deadlift
*2s pause 2' off the floor, hang position, power position
@ 60-70% of 1RM snatch Deadlift
B. Hang Snatch
Every 90s for 3 Sets
- 2 Hang Snatch @60-70%
C. Snatch
Every 90s for 3 sets
- 1 Snatch @70-75%
Oly this week will have Snatches in each position. We will also have Pause Deficit Snatch Grip Deadlifts to lock in keeping tension throughout the lift.
Friday 6/3/22
A. Strict Press
Every 90s for 4 sets
- 3 Strict Press @ 60-70% of 1RM SP
B. Push Press
Every 90s for 4 sets
- 3 Push Press @ 60-70% of 1RM PP
C. PLEAT
3 Rounds for time:
- 15 Thrusters 115/75#
- 15 Box Jumps Overs 24/20"
Our strength for Friday will be pressing to help us get strong under the bar for our Jerks. We will be practicing a combination of Strict Pressing and Push Pressing.
PLEAT is a repeat of that fun WORDLE themed week. Check back on your score from 2/11/22 and see if you can beat your old time.
Saturday 6/4/22
A. Remember the Heroes
In teams of 2:
4 Rounds for time:
- 400m Farmers Carry 53/35#
- 30 Synchro American Kettlebell Swings
- 100ft Overhead Walking Lunges (25ft increments)
Sunday 6/5/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!