Radiance Week 3
Monday 6/6/22
A. Tall Clean
Every 90s for 4 sets
- 4 reps @ 30-40% of 1RM Clean
B. Hang Clean
Every 90s for 4 sets
- 3 reps @50-60%
C. Squat Clean
Every 90s for 4 sets
- 2 reps @ 70-80%
D. Later Traitor
10 Minute AMRAP:
- 10 Deadlifts 135/95#
- 8 Front Squat
- 6 Push Press
Thank you to everyone that came out for Andy Boyer’s charity event to raise money for Tpan and Chicago house! We had a huge turnout and raised a good amount of money for these amazing charities! For our fitness this week, we have Clean technique work. The Tall Cleans will help us find speed under the bar, Hang Cleans will help up find tension in our posterior chain and the Squat Clean will help us put it all together in 1 motion. For our metcon we have “Later Traitor”. This workout was created with Greer in mind. One of our most charismatic moms will be moving to the suburbs to find more space for her growing family. We wish her all the best and will be give her the gift of fitness before she leaves.
Tuesday 6/7/22
A. Gymnastic EMOM
14-minute EMOM
Min 1: 4-6 Dragon Flags 3s decent
Min 2: 8-12 Chin-ups
B. Dizzy Bat
3 Rounds for time:
6 Wall Walks
50 Double unders
400m Run
Tuesday’s core strength will be getting our abs beach ready. The Dragon Flags will have 3s tempo to help us focus on keeping tension through the whole movement. The Chin-ups will be giving us a great pump to complement our core work.
Our workout Dizzy Bat will have you running in circles! Getting a slight daze from all the Wall Walks, doing Double unders will be a little more challenging. If you are looking to be on top of the leader board for this workout, you better be pushing the pace on the 400m Run!
Wednesday 6/8/22
A. Choppy Waters
4 Rounds for time
500m Row
30 Wall Balls 20/14#
25/20 Push-ups
Wednesday’s workout Choppy Waters will be a long one. Focus on finding a smooth pace on the Row to get right to the Wall Balls. Have a game plan of when you will split up the Wall Balls, a good rep scheme is 16-14 or 12-10-8.
Thursday 6/9/22
Olympic Weightlifting
A. Squat Snatch
Every 2 Minutes for 6 sets
- 1 Snatch Pull
- 1 Power Snatch
- 1 Squat Snatch
@65-75% of 1RM
B. Deficit Snatch Pull
Every 2 minutes for 5 sets
- 3 Reps @ 65-75% Of 1RM Deficit Snatch Grip Deadlift
C. Structural
4 Rounds for Quality
- 8-10 Deficit Push up
- 8-10 Sandbag Squats
- 30s Sandbag hold
- 30s Sorensen hold
The Snatch work for OLY will have a mix of power and squat to get everyone comfortable turning over at diffrent hights to optimize that reciving position.
Friday 6/10/22
A. Split Strict Press
Every 90s for 4 sets
- 4 reps 30%-40%
B. Split Push Jerk
Every 90s for 4 sets
- 3 reps 50-60%
C. Split Jerk
Every 90s for 4 sets
- 2 Reps @ 70-80%
D. Triple Threat
3 Rounds for time:
16 Pull-ups
13 Power Cleans 115/80#
10 Bar Facing Burpees
We have all things Split Jerk focused for our strength on Friday. These movements will help us build confidence in pressing and getting under a bar in the split position. After all the positional work we get to test out the full Split Jerk to see if anything has carried over.
No repeat workout for this week but Triple Threat may be coming back at the end of this cycle.
Saturday 6/11/22
A. Medium
For time in teams of 2:
3 Rounds for time
40/32 cal Echo Bike
16 Snatch @135/95#
30 Handstand Push-ups
800m Run (one partner runs at a time)
*Partners Split everything in half
Sunday 6/12/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!