Monday 4.29.2024
*Reminder: Full Range Run (or Walk) Club starts May 1st! Hit 1 mile each day, and log it on SugarWOD!
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”
A. Three sets of:
Stagger Stance Kettlebell or Dumbbell Romanian Deadlift x 6-8 reps each leg @ 30X0
Rest 30 seconds
Tempo Push-ups x 8-10 reps @ 1111
Rest 30 seconds
Banded Face Pulls x 10-12 reps @ 2111
Rest 30 seconds
Deadbugs Holding Band x 16-20 reps
Rest 60-90 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
12 Single Arm Dumbbell Hang Clean & Jerks
9 V-Ups
*If starting from the back half of the gym, run to the 250 Meter mark.
Cooldown
One to two sets of:
Pigeon Stretch x 30-40 seconds each side
Child's Pose Lat Stretch x 30-40 seconds each side
“PERFORMANCE”
A. Five or Six sets of:
Power Clean x 1.1.1
(Rest 10 seconds b/t singles)
Rest 2 minutes between sets; build in load from 60% to something heavy for today
B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
12 Single Arm Dumbbell Hang Clean & Jerks
9 Toes to Bar
*If starting from the back half of the gym, run to the 250 Meter mark.
Cooldown
One to two sets of:
Pigeon Stretch x 30-40 seconds each side
Child's Pose Lat Stretch x 30-40 seconds each side
“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
