Thursday 5.2.2024

*Reminder: Full Range Run (or Walk) Club continues today! Hit 1 mile each day, and log it on SugarWOD! If you missed Day 1, hop in, and just add a day at the end — we won’t tell anyone 🤫 .

Program Layout for this week:

Monday: Power Clean/Hinge
Tuesday: Front Squat + Upper Pulling
Wednesday: Close Grip Bench Press + Grind
Thursday: Single Leg + Gymnastics
Friday: Snatch + Conditioning

“FITNESS” & “PERFORMANCE”

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400/360 Meter Ski
Station 2 – 30 Dumbbell Front Racked Walking Lunges (50/35 lb each hand)
Station 3 – 15/10 Strict Pull-ups or 30 Ring Rows
Station 4 – 800/720 Meter Bike Erg
Station 5 – 10-15 Burpee Box Jump-Overs (24/20")

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

***Score your times for the Ski and Bike (6 total times)

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 — 320/280 Meter Row
Station 2 — 640/560 Meter Bike Erg
Station 3 — 320/280 Meter Ski or 300m Row
Station 4 — 20 second Side Plank Left Side + 20 second forward plank + 20 second Side Plank right side + 20 seconds forward plank