Radiance Week 4
Monday 6/13/22
A. Clean & Jerk Complex
Every 2 minutes for 6 sets:
- 1 Clean
- 1 Push Jerk
- 1 Split Jerk
@60-70%
B. Bumblebee
2 rounds for time:
- 150 Double unders
- 50 American Kettlebell Swings 53/35#
- 25 Kettlebell Push Press 53/35#
Happy Monday everyone! We are starting the week off with a Clean & Jerk Complex with 2 styles of Jerks. This will give us a chance to show off the fancy footwork we practiced last week.
The metcon ‘Bumblebee’ is going to be tough on the grip and glutes! 150 Double unders are going to make it tough to go unbroken, so how will you be splitting them up? The KB Swings will tire out your grip for the second round of Double unders so give yourself small breaks to relax the grip and stay consistent each round.
Tuesday 6/14/22
A. Gymnastic EMOM
15-minute EMOM:
Min 1 - 30s Hollow Hold
Min 2 - 30s Arch Hold
Min 3 - 30s Single Leg V-ups
Min 4 - 30s Russian Twist
Min 5 - Rest
B. Wheeljack (Jackie)
For Time:
- 1000m Row
- 50 Thrusters 45/35#
- 30 Pull-ups
Tuesday’s gymnastic EMOM will help us build a foundation for the more advanced gymnastic movements.
Wheeljack (Jackie) is going to be our repeat workout for this week. If this is your first time doing Jackie, fight for a tough pace on the Rower and big sets on those empty bar Thrusters.
Wednesday 6/15/22
A. Starscream
4 rounds of:
- 400m Run
- 30/24 Calorie Echo Bike
*rest 2 Minutes
The goal for this workout is to increase the pace each round.
Our endurance piece will be Run/Bike intervals, if you want to go RX on this one your split time have to increase each round!
Thursday 6/16/22
Olympic Weightlifting
A. Hang Snatch
Every 90s for 3 sets:
- 3 Hang Snatch @55-65%
D. Pause Snatch Grip Deadlift
Every 90s for 5 sets
- 3 Pause Snatch Grip Deadlifts
*2s pause 2' off the floor, Hang position, power position on the way down
@65-75% of 1RM snatch Deadlift
B. Low Hang Snatch
Every 90s for 3 sets:
- 2 Low Hang Snatch @65-75%
C. Snatch
Every 90s for 3 sets
- 1 Snatch @75-85%
The Snatch work for OLY will progress through 2 ranges of the Hang position. The Low Hang will reinforce keeping the bar close after the first pull.
Friday 6/17/22
A. Front Squats
Every 90s for 4 sets
- 5 Squats @ 60-70% of 1RM FS
B. Back Squats
Every 90s for 4 sets
- 3 Squats 60-70% 1RM BS
C. Optimus Prime
11 Minute AMRAP:
- 7 Toe-to-Bar
- 13 Box Jump Overs 24/20”
- 17 Wallball Shots 20/14#
Friday’s strength work will have both Front and Back squats. This will help us retain all of the strength we built in our last 10RM Squat cycle.
Optimus Prime is going to challenge you to stay unbroken on each movement each round. Focus on smooth cyclical Box Jump Overs and don’t forget to switch which direction you turn each rep so you don’t get dizzy. Autobots roll out!
Saturday 6/18/22
A. Grimlock
AMRAP (with a Partner) in 30 minutes:
- 20/16 Calorie Row
- 12 Double Dumbbell Box Step Over 50/35#
- 8 Double Dumbbell Thrusters 50/35#
Switch after every round.
Sunday 6/19/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!