Vigor Week 6
Monday 9/5/22
A. Coffland
For Time
6-minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
- 800m Run
- 30 Push-Ups
Happy Labor Day everyone! We hope you enjoy your three-day weekend with some fun in the sun.
Tuesday 9/6/22
A. Deadlifts
Every 90s for 6 sets
2-3 Deadlifts @ 70-80%
B. Doritos Flamin’ Hot Nacho
3 rounds for time:
- 20 Kipping HSPU
- 20 Kipping Pull-ups
C. Cool Down
5-10 minutes of Nasal Breathing on any machine
We are moving our Deadlifts to Tuesday for this week, so no one misses out on their strength work. This one is going to feel heavy but doable. Surprise, no pauses or deficit either! We also have our Kipping Pull-ups with HSPU for our gymnastics conditioning.
Wednesday 9/7/22
A. Flamin’ Hot Cheetos
25-minute AMRAP:
- 60 Double unders
- 80 Box Step Ups
- 100 Air Squats
- 80 Walking Lunges
- 60 Push-ups
- 800m Run
B. Cool Down
5-10 minutes of Diaphragmatic Breathing
We are going all body weight for our endurance WOD this week. This will be a grind, so put your head down and work.
Thursday 9/8/22
Olympic Weightlifting
A. Push Press
Every 2 minutes for 6 sets:
- 3 reps @ 40-50%
B. Front Squat
Every 2 minutes for 6 sets:
- 2-3 reps @ 40-50%
C. Structural
4 rounds for quality:
4-5/side Landmine Trunk Rotations
12-15 Banded Lateral Delt Raise
8-10 Single Arm Banded External Rotation to Press
8-10 Kneeling Banded Pallof Press
This is deload day for OLY. Let’s get ready for some PRs next week!
Friday 9/9/22
A. Single Arm DB bent over row
5 sets of:
10/side Single Arm Bent Over Rows
rest 60-90s
B. Dumbbell Lateral Lunges
5 sets of:
6/side Lateral Lunges
rest 60-90s
C. Takis Fuego
4 sets of
15/12 cal Echo Bike Sprint
1:1 rest
D. Cool Down
400m Walk with friends
We are back to our single leg and arm work with lateral lunges and bent-over rows. For the sprint work we are jumping on the echo bike to test our grit and speed.
Saturday 9/10/22
A. Zapp’s Voodoo Heat
25 min AMRAP with a partner:
- 10 Bar Muscle Ups or Ring Muscle Ups or 10 C2B or 10 Pull-ups
- 6 rounds of DT
- 800m Run (together)
*Split work evenly
Olympic Weightlifting
C. Hang Power Cleans
Every 90s for 6 sets
1 Low Hang Power Clean
1 Hang Power Clean
1 High Hang Power Clean
@ 50-60%
D. Structural
3-4 rounds of:
25ft Monster Walks Each Direction
30-45s Ring Plank
50ft Bottoms Up Carry
A. Snatch Grip Sots Press
Every 90s for 4 sets:
- 5 reps @ moderate weight
B. Overhead Squat
Every 90s for 4 sets:
1 Snatch Balance
2 Overhead Squats
Sunday 9/11/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!