Tuesday 4.30.2024

*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” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps

*Sets 1-2 – 60-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75% or more

Try to increase the loading slightly from what you used on 4.11.2024, or simply build on these sets from a 6/10 to an 8/10 effort.
If you are newer to squatting, or would prefer more reps, complete 6-8 Goblet Squats or Dual Kettlebell Front Squats each set.

B. Every 4 minutes, for 16 minutes (4 sets):
24/20 Calorie Row
24 Wall Balls

C. (Optional) Two or three sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest as needed
Plank Hold or Weighted Plank Hold x 30-40 seconds
Rest as needed

Cooldown
Twisted Cross x 30-40 seconds each side
Couch Stretch x 40-60 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