Monday 4/3/23

A. Every 3 Min x 4 Sets
Pause Back Squat x 3 Reps

*Build To A Heavy 3 rep

B. Homeslice
4 Rounds For Time:
-50' Dual KB Front Rack Walking Lunge 53/35#
-50' HSW

On Monday’s we move weight!

This week we are seeing the Back Squat make a come back… this time we are adding a pause. Can you hit the same weight you did 4 weeks ago but with a pause? Reminder this is building to today’s heavy, not an all out max, so don’t go to failure!

Homeslice is a quick + fun burner that will challenge our midline and continue to build our single leg strength with Lunges.

Tuesday 4/4/23

A. EMOM 12:
Min 1 - 5 Strict Pull-ups
Min 2 - 10 Parallette Push-ups
Min 3 - 16-20 Single Leg V-ups

B. Lou Malnati's
AMRAP 14:
-15/12 Calories Echo
-12 Toes-to-Bar
-12/8 Calories Echo
-8 Chest-to-Bar

This Tuesday we will kick off with some Strict Gymnastics. For the Strict Pull-ups, add some weight or grab a band to make 5 reps work for you. Lou Malnati’s is an AMRAP for athletes to practice pacing the Echo Bike and put their T2B and C2B to the test. Who can stay unbroken on the gymnastics?

Wednesday 4/5/23

A. Every 2 Minutes x 6 Sets
Snatch Deadlift + Snatch @ 75-85%

B. Pequod’s
EMOM x 16:
Min 1 - 60 Double Unders
Min 2 - 10 Deadlifts 225/155#
Min 3 - Max Bar Facing Burpees
Min 4 - REST

Week 5 of snatches… we are pulling from the ground!

Be sure to listen to your coach during warm-up, the better technique we have, the smoother the Snatches will move. We will start with a Snatch Deadlift, drop the bar, then perform a Snatch. Pequod’s is an EMOM that will keep our heart rate up, even with the minute of rest. Who’s going to get the most Burpees today?! See if you can skip the step back / step up Burpees and go for jumping to move even faster.

Thursday 4/6/23

A. Front Squat
EMOM x 8:
Front Squat x 3 Reps @ RPE 5
*Slightly Heavier Than Last Week

B. Spacca Napoli
AMRAP 16:
- 400m Run
- 20 American KBS 53/35#
- 10 Strict HSPU

Week 2 of Front Squats, these should be slightly heavier than last week, but just as speedy!

Spacca Napoli is a triplet with a rep scheme that allows us to keep moving— if you are a Strict HSPU pro, grab some plates and try Deficit! 16 minutes may feel long, be sure to practice your pacing from the start.

Friday 4/7/23

A. Pause Bench Press:

Take 12-15 Minutes to build to a Heavy 3 Reps

B. Giordano's
Every 3 Min x 5 Sets:
- 15/12 Calories Row
- 10 DB Box Step Ups 50/35#
- 3 Bar Muscle Ups

Grab your gym bestie for a spot as you build to a heavy 3 rep Pause Bench Press. Giordano’s is a workout to practice BMU under fatigue, can you hop right on the bar after the step ups? The rep scheme and movements should allow athletes to push the pace each set. Accumulate as much rest as you can!

Saturday 4/8/23

A. Bartoli's
AMRAP 25:
- 30 Calories Machine Of Choice
- 30 Hand Release Push-ups
- 30 Box Jump Overs
- 30 Wall Balls
*Split Reps Evenly With A Partner

Olympic Weightlifting

A. Every 90 Seconds x 8 Sets
1 Hang Clean @ 85-100% Of Heavy 2

B. EMOM 8
Minute 1- 15 Dimel Deadlifts @45-50% Of Deadlift 1RM
Minute 2- 5 Kneeling Jumps

C. 3 Sets Of:
-100' Sandbag Carry
-100' Dual DB Overhead Carry
-100' / Side Single Arm Suitcase Carry

This week in OLY our Hang Cleans are getting heavy heavy! After our EMOM we will try some new movements, Dimel Deadlifts and Kneeling Jumps. Both are to work on our explosiveness. After we will do 3 sets of a variety of carries to get our bodies used to holding heavy weights in different ways.

Sunday 4/9/23

Check Sugarwod for Endurance Class wod

Rest Day. Get out and try something new!

#FEASTONLIFE
#Feaststrong

Power Week 5