Monday 3/20/23

A. Every 2 Minutes x 5 Sets
Barbell Reverse Lunge x 12-16 Alternating Reps

B. Bank Shot
AMRAP 15:
- 20/15 Calories (Machine of Choice)
- 15 Wallballs
- 10 Burpee Box Jump Overs 24/20"

It’s Monday and we are back to lifting some heavy weight! This week we are building up to a heavy set of Reverse Lunges. Pair up with your gym bestie and encourage each other as you build. Our METCON, Bank Shot is a 15 minute AMRAP that will leave you feeling accomplished. The goal is to maintain the same pace for 15 minutes or get a little faster as time goes on, so be sure to start slower than you think!

Tuesday 3/21/23

A. 5 Sets For Quality:
- 8 Ring Rows
- 6-8 Strict HSPU
- 15-20 Second L-Sit
*Rest 1 Minute Between Sets

B. Double Double
EMOM 10:
6 American Kettlebell Swings + 25 Double-unders

Back at it again with some strict gymnastics on a Tuesday! This week we are switching up the angle and doing Ring Rows for our strict pulling. Lean back or elevate your feet to make these tough. We will pair our Ring Rows with some HSPU to continue to work on our upside down capacity. Double Double is our METCON and it may get grippy. Every minute, perform 6 KBS and 25 double-unders, who can go unbroken on the dubs?

Wednesday 3/22/23

A. Every 90 Seconds x 6 Sets
2 Low Hang Snatches @ 65-70%
*1 Second Pause In Catch

B. Making It Rain
Every 3 Min x 5 Sets:
- 20/15 Calories Machine Of Choice
- 3 Cleans
*Start Around 60% And Build A Little Each Set

The past two weeks we focused on the Hang Snatch, now we will practice the Low Hang Snatch. Reminder our goal this cycle is to dial in technique, be sure to listen to your coach for cues! Pausing in the catch will challenge us to catch the bar in a strong position and maintain that as we stand up each rep. We will practice moving heavy loads under fatigue in Making It Rain. Snatches and Cleans in one day? We are getting wild here at Feast!

Thursday 3/23/23

A. Sumo Deadlift
EMOM 8:
Sumo Deadlift x 2 @ RPE 7
*Heavier Than Last Week

B. Traveling
3 Rounds For Quality:
- 10 SA KB Suitcase Deadlift Right Side
- 100' SA KB Suitcase carry Right Side
- 30-45 Second Side Plank Right Side
- 10 SA KB Suitcase Deadlift Left Side
- 100' SA KB Suitcase Carry Left Side
- 30-45 Second Side Plank Left Side
- 15 GHD Sit-Ups

This is our last week with Sumos on Thursday and our heaviest one yet. Next Monday we will put all of our Sumo practice to the test and build to a heavy triple. Part B will challenge your core and have you traveling all over the gym!

Friday 3/24/23

A. Floor Press:

Take 12-15 Minutes To Build To Today’s Heavy Single

B. Alley-oop
AMRAP 10
- 6 C2B Pull-ups
- 10 Push-ups
- 14 Alternating Pistol Squats

This week we are building to a heavy Floor Press. The Floor Press will target triceps and help us with lockout strength for all pressing movements. Grab your gym buddy, share a barbell and spot each other as you build! Alley-oop is a fun gymnastics AMRAP that might feel a little like Cindy as you go. Pick movements and rep schemes that can keep you moving.

Saturday 3/25/23

A. Dropping Dimes
Every 2 Minutes x 32 Minutes
*split however with a partner
1 - Burpees To Target
2 - Power Clean + Jerk (135/95)
3 - Wall Walks
4 - Echo Calories

Olympic Weightlifting

A. Every 90 Seconds x 8 Sets
1 Hang Clean + 2 Front Squats
@70-75% Of Heavy 2

B. EMOM 8
1 - 5 Broad Jumps
2 - 3 Pause Clean Deadlifts @ 90-100% of Heavy 2
*Pause @ knee for 2 Seconds

C. 3 Sets Of:
- Sorenson Hold x 30 Seconds
- Copenhagen Plank x 30 Sec / Side
- Tall Box Step Up + Negative x 5 / side

In OLY we will continue to work on Hang Cleans, this week just one Clean and two Squats. After we will focus on being explosive with Broad Jumps and continue to practice our positional work with some Pause Clean Deadlifts.

Sunday 3/26/23

Check Sugarwod for Endurance Class wod

Rest Day. Get out and try something new!

#FEASTONLIFE
#Feaststrong

Power Week 3