Phoenix Week 9

Monday 5/9/22

A. Back Squat
20 minutes to find a 10 rep max

B. Beersbee
For Time:
12-16-20-16-12
Wallballs 20/14#
Burpees

It’s test week! This will be our chance to show off all the hard work we have been putting in. Our first challenge will be the 10 rep max back squat. This should feel like a breeze compared to the 1 and 1/4 squats we did this cycle. Make sure you have a checklist going into the back squats for each rep. Breath, brace, hips start the squat and chest stays tall. Let’s see some PRs!

Beersbee is going to be a fun challenge to go for unbroken sets on the Wallballs and consistent pace on the Burpees. Try not to fall into the trap of going too fast on the Burpees and have to break up the Wallballs at the round of 20. There will be a 15 minute time cap on this workout.

Tuesday 5/10/22

A. Annie Wilkes
For time:
- 1 mile Run
- 30 Power Cleans 135/95#
- 60 Air Squats
- 1 mile Run

Annie Wilkes is back with vengeance! If you were lucky enough to test this workout at the beginning of the cycle you know your legs will be feeling the 10RM squats from Monday. Pacing the first Run so you can keep a fast pace on the Power Cleans and unbroken on the Air Squats will be great strategy for most athletes.

Wednesday 5/11/22

A. Weighted Pull-ups
Build to a 3 rep max

B. Weighted Dip
Build to a 3 rep max

C. Helen
3 rounds for time:
- 400m Run
- 21 KB Swings 53/35#
- 12 Pull-ups

Let’s see how much push and pulling strength we built this cycle!

For our Metcon we have Helen, everyones favorite sprint style workout! The goal for this fast paced benchmark workout is to go for unbroken and pushing the pace each Run. Let’s see some PRs on Wednesday!

Thursday 5/12/22

Olympic Weightlifting

A. Squat Snatch
In 20 minutes:
Build to a 1RM

B. Deficit Snatch Grip Deadlift
In 20 minutes:
Build to a heavy triple

C. Structural
4 rounds for quality
- 10 Presses Modified Sleeper
Stretch
- 10 I,Y,T,A with 2.5-5#
- 10 Banded Lat Pull Down
- 10 Banded Rotations

Oly is starting a new cycle which will be focusing on Squat Snatches and Snatch Grip Deadlifts. This will give us the chance to see if all the speed we gain under the bar has paid off.

Gymnastics Class

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

Friday 5/13/22

A. Bench Press
In 20 minutes to build to a 5 rep max

B. Corn hole
12 Minute AMRAP
- 50 Double Unders
- 20 Push ups
- 15/12 cal Row
- 10 Toe-to-bar

This is the day all the power athletes have been waiting for! Focusing on the pause and high volume Bench Press this cycle should have prepared us the 5 rep max test. Let’s have some fun lifting heavy weights!

Corn hole, everyones favorite park game will be grippy! The goal for this workout is to get around 3-4 rounds depending on how comfortable you are with Double Unders and Toe-to-bar. Split up the Push ups into doable sets to stay consistent. Don’t for get we have Friday Night Lights at 6:30PM. Come hang out for a fun workout approachable for everyone and some drinks after. Bring a friend to get some extra raffle tickets!