Radiance Week 5
Monday 6/20/22
A. Hang Clean
Every 90s for 4 sets
- 3 reps @ 35-45% of 1RM Clean
B. Low Hang Clean
Every 90s for 4 sets
- 2 reps @55-65%
C. Squat Clean
Every 90s for 4 sets
- 1 rep @ 75-85%
D. Uncle Phil
For time:
- 600m Row
- 10 Strict Press @ 115/75#
- 400m Row
- 15 Push Press @ 135/95#
- 200m Row
- 20 Push Jerks @ 155/105#
Before we get into the workout this week, we want to highlight Val Cohen for placing first in this year's Crossfit Games Semifinals and will make it to the Games for a second year! Make sure to congratulate her if you see her in the gym.
Now for the workouts… we will be starting off the week with Clean positional work. We are getting heavy for the last 4 sets but try to stick to the percentage even if it’s feeling good.
For our metcon, we have a sprint-style workout with Press progressions and an increase in weight each round. The weight should be doable for unbroken sets of the Strict Press and Push Press but the Push Jerks you may have to break that up into 2 sets.
Tuesday 6/21/22
A. Run, it’s a bear!
For time:
- 200m Run
- 8 BMU
- 200m Run
- 6 BMU
- 200m Run
- 4 BMU
- 200m Run
B. Phil Dunphy
5 rounds for quality:
- 10-12 Barbell Roll Luts
- 10-12 Supine Windshield Wipers
- 20-30s Parallette L-Sit
*rest as needed
Tuesday’s workout will start with a repeat from our Gallantry cycle. This will have you feeling like you are jumping over fences and sprinting like a bear is chasing you!
We are sure by now you can guess the theme for this week’s workouts. Phil Dunphy will be the name for our core work this week and we will be testing out some new movements to fire up our core and midline.
Wednesday 6/22/22
A. Danny Tanner
For time:
- 80 Weighted Box Step-ups 24/20” 50/35#
- 40 Strict Pull-ups
- 80 Push-ups
- 40 Wall Ball Shots 20/14#
Danny Tanner will be a grind with all of the Strict Pull-ups and Push-ups. Going into the 40 Wall Balls, your legs and arms will be feeling heavy. Can you go unbroken?
Thursday 6/23/22
Olympic Weightlifting
A. Squat Snatch
Every 2 Minutes for 6 sets
- 1 Power Snatch
- 1 Overhead Squat
- 1 Squat Snatch
- 1 Overhead Squat
@70-75% of 1RM
B. Deficit Snatch Pull
Every 2 minutes for 5 sets
- 2 Reps @ 70-75% Of 1RM Deficit Snatch Grip Deadlift
C. Structural
4 rounds for quality
- 8-10 RNT Split Squats
- 8-10 Patrick Steps
- 10-12 Seated Banded Hip Abduction
- 10-12 Seated Banded Hip External rotation
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 6/24/22
A. Tall Jerks
Every 90s for 4 sets
- 3 reps @ 20%-40%
B. Jerk Balance
Every 90s for 4 sets
- 2 reps @ 45-65%
C. Split Jerk
Every 90s for 4 sets
- 1 Rep @ 75-85%
D. Gomez Adams
8-minute AMRAP:
- 8 Hang Clusters 95/65#
- 8 TTB
- 8 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.
Gomez Adams will be a spicy AMRAP that can possibly be done as an EMOM. Will you take that challenge and go unbroken each set and push the pace on the BFBs?
Saturday 6/25/22
A. Ray Campbell
For time in teams of 2:
- 100 Burpees
- 40 cal Echo Bike
- 200 Double Unders
- 40 cal Echo Bike
- 300 Air Squats
- 40 cal Echo Bike
*Split work evenly
Sunday 6/26/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!