Monday 1/10/22

A. Snatch Complex
Every 2 minutes for 6 sets
- 2 High Hang Snatch
- 2 Hang Snatch
- 2 Snatch
@55-65% of test complex

B. Zeus
3 rounds for time
- 9 Bar Facing Burpees
- 15 Front Squats 95/65
- 21 Wallballs

Snatch work this week will be testing the 3 positions of the snatch. The goal here is to get us lightning fast from the knee to the hip. The last 2 snatches from the floor may feel tough on the grip, so hold on to that hook grip after each rep.

Zeus is going to be a shock on the system! The legs will feel like bricks after the front squat. You may want to split those wall balls up into 2 sets to keep the rounds consistent.

This cycle we will also be providing extra competitive programming on Mondays, Wednesdays, and Fridays. Please check SugarWOD at 6pm the day before for the comp workouts.

Tuesday 1/11/22

A. Hera
8 min AMRAP:
- 12 HSPU
- 12 Single Arm DB Hang Clean and Split Jerk 50/35#
- 12 Single Arm DB Deadlift 50/35#
2 min rest
7 min AMRAP:
- 10 DB Overhead Squats 50/35#
- 20 Alternating Pistols
- 10 Chest to Bar Pull Ups
2 min rest
6 min AMRAP:
- 8 Wall Walks
- 100 Double Unders

We are back at it with the dreaded triple AMRAP! Hera Is going to show us how well rounded of an athlete you are. Will you be able to be smooth and fast with your split jerk foot position? Will you be able to keep control at the bottom of the pistol? If you managed to survive to make it to the last 6 minute AMRAP, well than lucky you, your prize is the burning memory of 21.1! Good luck and have fun!

Wednesday 1/12/22

A) Apollo
For time:
- 50/40 cal Echo Bike
- 50 TTB
- 50 KB Hang Power Snatches 53/35#
- 50/40 cal Row

B) Core Work
3-4 rounds for quality:
- 30-45s per side side Plank Holds
- 30-45s Arch Holds
Rest 90s after each set

Apollo will be a great test for pacing. The echo bike should be at an 70-80% effort. The next 2 movements will let you rest up the legs but will tax your grip and core before that final 50/40 row sprint.

Core work this week will be getting our backs and glutes prepared for Friday’s deadlifts.

Thursday 1/13/22

Olympic Weightlifting

A. Strict Press
10 min EMOM
- 6-8 strict press @ 60% of 1 RM

B. Hang power cleans from the blocks
Every 2 min for 6 sets
- 3 Power Cleans @ 60-70% of 1RM
- Bar should start right above the knee

C. Structural
4 rounds for quality
- 10 Dips
- 12 Inverted Barbell Row
- 15 GHD sit ups

In oly we get to pull out the blocks and work on creating power from a dead hang. Remember to be patient and get the bar to the power position with long arms!

Gymnastics Class

Feast Members, please check SugarWOD for this week’s Gymnastic Programming.

Friday 1/14/22

A. Deadlift
10 min EMOM
- 5 Deadlifts @ 50-60% of 3RM

B. Athena
15 min AMRAP
- 18 Dumbbell Box Step Ups 50/35#
- 24ft DB Overhead Walking Lunges
- 8 BMU
- 24ft DB Overhead Walking Lunges

Deadlifts this week will focus on volume at our 50-60%. The open usually has us do 45-55 deadlifts around 225/155#. If your 50-60% is not around this weight, this is your chance to get closer and closer to those Rx numbers. Always keep a strong belly and slow it down or go lighter if you feel any loss of tension.

Athena will have us working on single arm and leg strength. The BMU will feel much more difficult when our arms are fatigued from all the static single arm holds. If you start to chicken wing, think about modifying to chest to bar so we don’t create bad habits.

Saturday 1/15/22

Ares
Teams of 2
Split the work as you see fit
Every 5 min for 5 sets
4 minute AMRAP*
- 20/16 cal Echo Bike
- 20 S2OH 95/65#
- 20 Front Squats 95/65#
* If the barbell touches the ground during the AMRAP, both partners must stop and do 5 burpees.
Rest 1 minute
Partners start where they left off

Sunday 1/16/22

Rest Day. Get out and enjoy life!

#FEASTONLIFE
#Feaststrong