Monday 3/13/23

A. Deadlifts
In 15 minutes, Build To a Heavy 5 Reps

B. Luck Of The Irish
Two Sets of:
AMRAP 5
- 16 Barbell Front Rack Reverse Lunges @ 95/65
- 8 Burpees Over The Barbell
*rest 2 minutes between sets

How is everyone feeling after week 1? Last week we did heavy Back Squats, so this week we are hitting a heavy hinge and building to a tough set of 5 on Deadlift. Luck Of The Irish is a quick AMRAP with light Lunges and Burpees that will keep us moving. After completing it once, we will recover for two minutes and attack it again. Can you score better the second time through?

Tuesday 3/14/23

A. Every 2 minutes x 5 sets:
3-5 Strict Chest To Bar Pull-ups or Chin Over Bar Pull-ups
25-50' HSW or 3-5 Wall Walks

B. Four Leaf Clover
For time:
30 HSPU
40 Box Jump overs (24/20”)
50 Toes-to-Bar
60 Calories (machine of choice)

It’s Tuesday and you know what that means.. more strict pulling! Every 2 minutes we will pair strict pulling with some upside down practice. Let’s pick work we can be consistent with each round and listen to your coach for scaling options! Four Leaf Clover is a fun Chipper with 4 movements, does seeing 50 Toes-to-Bar and 60 Calories give you flashbacks to 23.1? Our goal is to keep moving on this one— I think we learned our lesson a couple weeks ago.. small sets on the Toes-to-Bar!

Wednesday 3/15/23

A. Every 2 Minutes x 5 Sets:
2 Hang Snatches + 1 OHS @65-70%

B. Leaping Leprechaun
90 Seconds On, 90 Seconds off x 5 sets:
- 60 Double-unders
- Max Calories Echo Bike In Remaining Time

This week we are still working Snatches from the Hang position, but adding in an Overhead Squat. Next week we will be moving to the Low Hang position. Leaping Leprechaun is going to get our heart rate up, I mean who doesn't love seeing “Max Calorie Echo Bike”? Use the 90 seconds of rest to recover each round and hopefully stay consistent over 5 sets!

Thursday 3/16/23

A. Sumo Deadlift
Every 75 Seconds x 6 sets:
3 Sumo Deadlifts @ RPE 6

B. Shamrock Shuffle
EMOM 15:
1 - 3-5 Bar Muscle Up
2 - 10 DB Snatch (50/35#)
3 - 15 Wallballs (20/14#)

Last week we reviewed and got comfortable with the Sumo Deadlift. This week we will go a little heavier in weight and rest a little less between sets. As you gain confidence in the movement, let’s try to stand the bar up with some speed! Shamrock Shuffle is an EMOM with manageable rep schemes so we can prioritize quality movement over 15 minutes.

Friday 3/17/23

A. Every 2 Minutes x 6 Sets:

1 Push Press + 2 Push Jerks
*Build to a Heavy Complex

B. Saint Patrick’s Day Pump
AMRAP 12
15/12 cal Row
10 DB Floor Press (50/35#)
15 V-ups

This week we are building to a heavy Overhead complex. The Push Press may be your limiting factor. Saint Patrick’s Day Pump is an AMRAP will low reps to keep us moving. It’s been awhile since we’ve done V-ups in a workout, let’s see how it goes! I know everyone was sore from last Friday’s Push-ups, this week we will hit our chest in a different way with the DB Floor Press.

Saturday 3/18/23

A. AMRAP 25
Split Reps Evenly With A Partner
- 30 Push-ups
- 40 Calories (machine of choice)
- 50 DB Box Step Ups (35/50#)
- 60 Double-unders

Olympic Weightlifting

A. 2 Hang Cleans + 1 Front Squat
Every 2 min x 8 sets
@65-70% of Heavy 2 rep Hang Clean

B. EMOM 8
1 - 5 Box Jumps
2 - 4 Clean Deadlifts @65-70% of Heavy 2 @3131

C. 3 Sets Of:
100' Farmer's Carry
45-60 Second Weighted Plank

In OLY we will continue to work on Hang Cleans. After we will practice being explosive with Box Jumps and dial in our Clean pull positions with a tempo Clean Deadlift.

Sunday 3/19/23

Check Sugarwod for Endurance Class wod

Rest Day. Get out and try something new!

#FEASTONLIFE
#Feaststrong