Radiance Week 6
Monday 6/27/22
A. Clean and Jerk
Every 2 minutes for 6 sets:
- 3 Cleans + 1 Jerk
@ 65-75%
B. Good Vibrations
Every 2:30 min for 4 rounds:
In 2 min window:
- 100 Double unders
- Max rep Chest to Bar Pull-ups in the remaining time
*30 sec rest
This week we are working on the Clean and Jerk together. Focus on the Jerk technique work we did last week, especially under fatigue. Try and build the weight throughout the 6 sets.
For our metcon, we have a couplet with Double unders and Chest to Bar Pull-ups. You will have 2 minutes to complete 100 Double unders and as many Chest to Bar in the remaining time. Try to get close to the same number of Chest to Bar Pull-ups each round. You should have at least 30 seconds to work on the Chest to Bar Pull-ups, so scale down the number of Double unders if needed.
Tuesday 6/28/22
A. Core Work
12 minute EMOM:
Min 1 - 8-10 GHD sit up
Min 2 - 12-16 Hanging Flutter Kicks
Min 3 - 12-16 Hanging Side Crunches
B. Wouldn’t It Be Nice
For time:
- 12 Bar Facing Burpees
- 12 Thrusters 95/65#
- 15 Bar Facing Burpees
- 15 Push Press
- 18 Bar Facing Burpees
- 18 Push Jerks
For our core work this week, we will be starting out with everyone’s favorite, GHD Sit ups. We’ll also be trying out a couple new hanging ab movements.
‘Wouldn’t It Be Nice’ if we could do Burpees every day? Coach Anna definitely thinks so! Similar to last week, we will be working on our pressing movements in our Metcon mixed in with Burpees this time.
Wednesday 6/29/22
A. Surfin’ USA
30-minute AMRAP:
- 15 Wallballs 20/14#
- 400m Run
- 15 Wallballs
- 500m Row
- 14 Dumbbell Snatches 50/35#
- 20/16 cal Echo Bike
- 14 Dumbbell Snatches 50/35#
Surfin’ USA will be a long 30 minute burner. We’ll Running, Rowing, and Biking. Endurance specialists, this one is for you! Can you get 3 rounds?
Thursday 6/30/22
Olympic Weightlifting
A. Tall Snatch
Every 90s for 3 sets:
- 3 High Hang Snatch @20-30%
D. Speed Snatch Pulls/Panda Pulls
Every 90s for 5 sets:
- 5 reps @ 60-70% of 1RM Snatch
B. Drop Snatch
Every 90s for 3 sets:
- 3 Hang Snatch @30-40%
E. Structural
3 rounds for quality:
- 10-12 Banded Hamstring Curls
- 15 Banded Pull Throughs
- 12 Banded Terminal Knee Extensions (per side)
C. Snatch
Every 90s for 3 sets:
- 3 Snatch @50-60%
The Snatch work for OLY will have a mix of different Snatches to work on timing and being quick at the bottom.
Friday 7/1/22
A. Front Squats
Every 90s for 4 sets:
- 3 Front Squats @ 65-75% of 1RM FS
B. Back Squats
Every 90s for 4 sets
- 3 Back Squats @ 65-75% of 1RM BS
C. 15.4
Complete as many reps as possible in 8 minutes of:
- 3 Handstand Push-ups
- 3 Cleans
- 6 Handstand Push-ups
- 3 Cleans
- 9 Handstand Push-ups
- 3 Cleans
- 12 Handstand Push-ups
- 6 Cleans
- 15 Handstand Push-ups
- 6 Cleans
- 18 Handstand Push-ups
- 6 Cleans
- 21 Handstand Push-ups
- 9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Since everyone loved the Front Squat and Back Squat combination 2 weeks ago, we’ve decided to bring it back! Lucky for you guys, there will be less reps BUT the weight will go up.
For our repeat workout this week, we will be doing 15.4 with HSPU and heavy Cleans. How far up the ladder can you get in 8 minutes?
Saturday 7/2/22
A. Fun, Fun, Fun
25 min AMRAP in teams of 2:
- 1000m Row
- 25 Syncro Burpees
- 1000m Row
- 25 Syncro Pull-ups
- 1000m Row
- 25 Syncro Toes-to-bar
*Split work evenly
Sunday 7/3/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!