Radiance Week 7
Monday 7/4/22
Happy Independence Day! Gym will be open from 8am to 11am.
A. Independence day
For time:
- 1776m Row buy-in
4 rounds of:
- 1 Devils Press 50/35#
- 7 Double Dumbbell Box Step Overs 24/20”
- 7 Burpee Box Jump Overs 24/20”
- 6 Double Dumbbell Thrusters 50/35#
- 1776m Row buy-out
Tuesday 7/5/22
A. Low Hang Clean
Every 90s for 5 sets
- 1.1 65-75%
B. Clean
Every 90s for 5 sets
- 1 rep @ 85-95%
C. Arrival
3 rounds for time:
- 8 Front Squats 135/95#
- 16 Jump Overs 24/20”
- 24/19 Echo Bike cals
This will be our last week of going heavy before our de-load next week. The Low Clean will practice engaging our posterior chain. Make sure to rest 5-10s after each lift so we can keep each rep consistent. The Clean will be close to our 1RM, but keep to the percentages without going over. Our metcon will be leaving your legs burning, can you go unbroken on your Front Squats each round?
Wednesday 7/6/22
A. District 9
5 rounds for time:
- 16 Toes-to-Bar
- 400m Run
- 16 Thrusters 75/55#
- 500m Row
- 16 Back Rack Reverse Lunges 75/55#
Our endurance and core work will be coming together this week. The Toes-to-Bar will feel easy in the beginning, but don’t fall into the trap of going unbroken on the first rounds. The barbell movements should feel light enough to do big consistent sets.
Thursday 7/7/22
Olympic Weightlifting
A. Snatch
Build to a 1RM Squat Snatch
B. Deficit Snatch Grip Deadlift
Build to a 1RM DSGDL
C. Roll-out
10-15 minutes of coach led foam rolling
OLY test week! lets see some PRs!
Friday 7/8/22
A. Front Squats + Push Jerk
Every 90s for 5 sets:
- 1 + 1 Front Squat + Push Jerk @ 60-70% of 1RM C+J
B. Front Squat + Split Jerk
Every 90s for 5 sets
- 1 + 1 Front squat + Split Jerk @ 80-90% of 1RM C+J
C. Grettel
10 rounds for time of:
- 3 Clean and Jerks 135/95#
- 3 Burpees Over the Bar
We will be mixing it up for our last heavy day of Jerks by adding a Front Squat before. This will help us get comfortable getting out of the hole and going right into the jerk.
Grettel is our repeat work out this week. This one have you knocking on the pain caves door. Lean into the discomfort and show us what you got!
Saturday 7/9/22
A. Contact
For time in teams of 3:
- 180 Bike Erg (switch every 15 cals)
- 210 Wallballs 20/14# (switch every 15 Wallballs)
- 300 Double-unders (switch every 25 DU)
Sunday 7/10/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!