Monday 4/11/22

A. Wave Loading Back Squats
Every 2 minutes for 6 sets:
Set 1 - 8 Reps @ 75%
Set 2 - 6 Reps @ 80%
Set 3 - 4 Reps @ 85%
Set 4 - 8 Reps @ 80%
Set 5 - 6 Reps @ 85%
Set 6 - 4 Reps @ 90%
of 10RM

B. Here We Go
3 rounds for time
30 Drop Lunges 53/35#
20 Wall Ball shots
10 KB Snatch 53/35#

We are getting heavy this week on our Back Squats with wave loading. We are keeping the same rep scheme but increasing our percentages by 5% from two weeks ago. Focus on breathing for the Back Squats, take a deep belly breath and hold it for the lowering phase, then exhale after you break parallel on the way back up. This will help you to protect your back and keep you from seeing stars on the heavier sets.

‘Here We Go’ one more time, I’m sure your legs will be feeling fine. We will be testing out a new movement in this metcon, the Drop Lunge. This is performed standing on a blue plate and reverse lunging off the plate. This will give us a little extra range on the standard lunge to build some single-leg strength.

Tuesday 4/12/22

A. Bye Bye Bye
25 min EMOM
Min 1 - 10 Burpee Pull up
Min 2 - 12 HSPU
Min 3 - 14/12 cal Row
Min 4 - 12/10 cal Echo Bike
Min 5 - 1 min rest

EMOM is on tap for Tuesday’s Metcon. Nothing too fancy here, just grunt work and gymnastics. The cal Row and Bike will be the tough part of this workout, so you will need to push the pace to get those cals before the minute is up. Say ‘Bye, Bye, Bye’ to your lungs after this one.

Wednesday 4/13/22

A. Weighted Pull-ups
Every 90s for 5 sets:
- 3-5 reps @ 75-85% of 3RM

B. Weighted Dip
Every 90s for 5 sets:
- 3-5 reps @ 75-85% of 3RM

C. It’s Gonna Be Me
12-minute AMRAP
- 20 Alternating Dumbbell Hang Clean and Jerk 50/35#
- 100 Double Unders
- 20 Dumbbell Box Step-up 50/35#

More Pull-ups and Dips! Focus on pulling a little higher than you normally would on a Strict Pull-up while trying to keep your head neutral and not reaching your chin up to get the rep.

We have a lot of Dumbbell work for this AMRAP. The focus for this one is to keep moving, doing small sets will help you stay consistent in the later minutes of this Metcon. Lets see if anyone can stay unbroken on the Double Unders each set!

Thursday 4/14/22

Olympic Weightlifting

A. BTNSG Push Press/Snatch Balance
Every 2 min for 5 sets
- 2 Behind the Neck Snatch Grip Push Press
- 2 Snatch Balances

@ 65-75% effort

B. Barbell Hip Thrust on Bench

Every 2 min for 5 sets
- 6 reps @ 80-85% of 3RM

C. Structural
4 rounds for quality
- 10-12 Seated Banded Row
- 15-20 Banded Face Pulls
- 15-20 Banded Tricep Extensions
- 15-20 Banded Pull Aparts

OLY this week has Behind-the-Neck Snatch Grip Push Press and Snatch Balances, which will help hip extension and speed in the catch position of the Snatch. We also have more glute work to build more posterior chain strength.

yoga

Come to Yoga on Thursdays at 6:45pm!

Friday 4/15/22

A. Bench Press
Every 2 min for 6 sets:
- 3 reps @90% of 5 RM

B. Space Cowboy
For Time:
- 200m Run
- 50 Push-ups
- 400m Run
- 25 Deadlifts 225/155#
- 600m Run
- 25 Push Jerk 135/95#
- 400m Run
- 50 Air Squats
- 200m Run

Bench this week will only have 3 reps but we are in the 90% range of your 5RM, so make sure you have a spotter on this.

Space Cowboy is going to be a long one with 1800m of Running, 50 reps of barbell movements, and 100 reps of bodyweight movements. The focus for this one is slow and smooth, so pick a doable Running pace and stick to it on each Run.

Saturday 4/16/22

Tearin’ Up My Heart
Buy IN - 100 Wall Ball Shots
4 rounds of
- 20 Pull-ups
- 30 TTB
- 40 Burpees
Buy OUT - 100 Wall Ball Shots

Sunday 4/17/22

endurance

Check SugarWOD for the Endurance workout Sunday at 9:00am

GYMNASTICS

Check SugarWOD for the Gymnastics workout Sunday at 11:00am

#FEASTONLIFE
#Feaststrong