Monday 2/20/23

A. Front Squats
Every 2 minutes for 5 sets:
- 3 Front Squats @ 60-70%

B. Protego
12 min AMRAP:
- 15 Wallballs 20/14#
- 10 Overhead Squats 95/65#
- 50 Double Unders

We hope everyone had a great time at Friday Night Lights last week. We saw Tony Mattar and Sausage go head to head on 23.1, with Tony coming home with the Feast golden belt! Who has a guess on what 23.2 has in store for us?

Monday’s strength will continue to keep our leg fresh and strong for some possible heavy lifts in the Open. The Front Squats should feel moderate, keeping good speed out of the hole on each lift.

For our metcon, we have another repeat from Jan 24, 2022. This workout will give you a chance to stay unbroken on all movements if you plan your rest correctly.

Tuesday 2/21/23

A. Accio
30-minute EMOM:
Min 1 - 3 Wall Walks
Min 2 - 12/10 Cal Echo Bike
Min 3 - 5/side SA KB Clean & Jerk 53/35#
Min 4 - 14/12 Cal Row
Min 5 - 6 Burpee Box Jump Overs 24/20”

Accio will be a good refresher on Wall Walks and some KB Clean and Jerks. We tossed in conditioning movements to keep you sweating for all 30 minutes.

Wednesday 2/22/23

A. Snatch Complex:
Every 2 minutes for 5 sets
- 1 Snatch Grip Deadlift
- 1 Hang Power Snatch
- 1 Squat Snatch
@50-60% of 1RM Snatch

B. Lumos
21-15-9
Pull-ups
Deadlifts 155/105#
Handstand Push-ups

We are switching out the Power Cleans for Snatches on this complex. Lets see how quick you can get under those Hang Power Snatches and Squat Snatches. Lumos is a mix of Fran and Diane looking to get you to go unbroken on the sets of 15 and 9.

Thursday 2/23/23

Olympic Weightlifting

A. Power Cleans
Every 2 minutes for 5 sets
- 3 (1.1.1) Power Cleans @50-60%

B. Back Squat
Every 90s for 5 sets:
- 5 @ 60-70%

C. Structural
4 rounds for quality:
- 8-10 Heavy KB swings
- 30s Dead Hang
- 100ft Dbl KB Overhead Walk
- 50ft Heavy Sled Pull

Friday 2/24/23

A. 23.2
???
Friday Night Lights!

The second Open workout will be released Thursday night. We will be doing 23.2 in all classes on Friday. Compete with fellow Feast members at Friday Night Lights or come cheer them on! The first heat starts at 5:45pm. What movements do you think we will see?

Saturday 2/25/23

A. Wingardium Levisosa
23 min AMRAP in Teams of 2:
- 12 Synchro Burpees
- 50 Cal Row
- 12 Synchro TTB
- 50 Cal Echo Bike
*Split Row/Bike Evenly

Olympic Weightlifting

A. Deadlift
Every 2 minutes for 5 sets:
- 3 Deadlifts @ 60-70%

B. Bench Press
Every 2 minutes for 5 sets
- 3 Bench Press @60-70%

C. Structural
4 rounds for quality:
- 8-10 GHD Situps
- 50 ft Sled Push
- 30-45s Wall Sit
- 8-10 DB Strict Press Moderate

Sunday 2/26/23

Check Sugarwod for Endurance Class wod

Rest Day. Get out and try something new!

#FEASTONLIFE
#Feaststrong