Monday 3/27/23

A. Sumo Deadlift
Take 15-20 Minutes to build to a Heavy 3 rep

B. Just Do It
AMRAP 10:
- 20/15 Calories Echo Bike
- 15 Toes-to-Bar

It’s Monday, let’s lift some weight!
We've practiced Sumo Deadlifts for the past three weeks on Thursdays and today is the day to put that practice to the test with finding a heavy 3 rep. After we will complete ‘Just Do It’, a couplet including Echo Bike and Toes-to-Bar. What will fatigue first, your gymnastics or your legs on the Echo? Break up your Toes-to-Bar and practice keeping tight hollow/arch positions as you fatigued.

Tuesday 3/28/23

A. EMOM 12:
Minute 1 - 8 Ring Rows
Minute 2 - 30 Seconds HS Skill Of Choice
Minute 3 - 15 V-ups

B. Life Is Not A Spectator Sport
For Time:
- 300 Double Unders
- 100 Push-ups
**Complete Reps However

It's Tuesday.. let’s do some gymnastics! We will kick off with a 12-minute EMOM focusing on strict pulling, Hand Stand Skill Work, and hollow positions. Your pick on which HS skill to work on, listen to your coach for ideas! The METCON will burn out our upper body but will be a fun twist because athletes can choose to partition reps however they’d like. Who will have the best game plan for this one?

Wednesday 3/29/23

A. Every 90 Seconds x 6 Sets
1 Low Hang Snatch + 2 OHS @70-80%

B. Impossible Is Nothing
Every 3 Minutes x 5 Sets:
- 3-5 Bar Muscle Ups
- 10 Bar Facing Burpees
- 5 Power Cleans @ 185/125

This week we are continuing to practice the Low Hang Snatch and will add two Overhead Squats to dial in our overhead strength and position. Impossible Is Nothing is a fun METCON to work on pacing and moving some moderate Power Cleans under fatigue. Get the work done fast, rest, and repeat. The goal is to have a consistent time over 5 sets.

Thursday 3/30/23

A. Front Squat
EMOM 8:
4 Front Squats @ RPE 4 or 50-55%

B. The Only Way Is Through
2 Rounds of:
- 500m Row
- 100' DB Walking Lunges 50/35#
- 25 GHD Sit-ups
**Rest 3 Minutes Between Sets

We did 3 weeks of Sumo Deadlifts and now we are onto 3 weeks of Front Squats. This first week should be light and speedy, think.. perfect form! Today's METCON will be a leg burner. Aim for quality movement on this versus a super fast time. Pace enough so round 2 is the same or faster than round 1.

Friday 3/31/23

A. Split Jerk:

Take 15 Minutes to build to a Heavy 2 Reps

B. Just The Horns
EMOM 15:
Minute 1 - 10 Chest-to-Bar
Minute 2 - 12 Box Jump Overs
Minute 3 - 4 Wall Walks

Last week we did Floor Press so this week we are going overhead and building to a heavy double Split Jerk. Pay attention as your coach reviews Split Jerk points of performance and cues. Then, grab your gym bestie, share a barbell and cheer each other on as you build! Just The Horns is a fun EMOM where we can put our gymnastics to the test. We should have enough rest each minute to recover and prioritize smooth gymnastics and foot work on the Box Jump Overs.

Saturday 4/1/23

A. Partner Workout
2 Rounds Of:
-1,000m Row
-50 Burpees
-1 Mile Run
*Split the Row And Burpees however and Alternate Every 400m For Run

Olympic Weightlifting

A. Every 90 Seconds x 8 Sets
1 Hang Power Clean + 1 Hang Clean + 1 Pause Front Squat
@ 75-80% of Heavy 2

B. EMOM 8
1 - 5 Box Jumps
2 - 3 Deficit Clean Pulls @75-80% of Heavy 2

C. 3 Sets Of:
- 20 Barbell Hip Thrusts
- 20 Banded Hamstring Curls
- 60-90 Sec Forearm Plank

In OLY we will continue to work on Hang Cleans, this week with a fun complex! Our explosive work this week includes Box Jumps and Deficit Clean Pulls. The structural work will light up our Hamstrings and Core.

Sunday 4/2/23

Check Sugarwod for Endurance Class wod

Rest Day. Get out and try something new!

#FEASTONLIFE
#Feaststrong

Power Week 4