Thursday 5.1.2025

*Today is Day 1 of Full Range Run Club! Log your mile on SugarWOD, and join in on the fun!

“FITNESS” & “PERFORMANCE”

Program Note: If you missed last Tuesday's 1-RM Front Squat (or didn’t like your result), and want to hit that today, do it in place of Parts A and B!

A. Four working sets of:
Cyclist Front Squat (or Dual Kettlebell Cyclist Squat) x 6 reps @ 31X1
Rest 45 seconds
Cross-Bench Dumbbell Pull-Overs x 8-10 reps @ 3011
Rest 45 seconds

Make your first working set of squats a 7-8/10 RPE, and add load if able over the three sets, keeping solid tempo throughout. Use the Pull-Overs to activate your lats and core, while opening up your thoracic/overhead mobility.

B. Three working sets of:
Supinated Grip Bent Over Barbell or Kettlebell Row x 8-10 reps @ 21X0
Rest 30 seconds
Banded Face Pull x 10-15 reps @ 20X0
Rest 60-90 seconds

Make your first working set of rows a 7/10 RPE, and add load if able over the three sets.

C. Every 3 minutes, for 12 minutes (4 sets):
10/8 Calorie Bike Erg Sprint*
12-16 Plank Kettlebell Drag Throughs
30-40 Second Wall Sit (or Goblet Wall Sit)

*The time we are tracking here is the Bike portion. Take your time completing the Drag Throughs and Wall-Sits, and focus on trying to go all out on your sprint effort!

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)