DELOAD
Feast Fam—Thanks to everyone who participated in this year’s Open! It’s been a year of grit, gratitude, and humility. Shout out to your consistency, dedication, and effort over the past year. It was amazing to watch everyone put their hard work to the test over the past three weeks!
This week is designed to slow things down and give ourselves a reset before jumping into the next cycle. Stay tuned on our IG for details on what’s coming in the first cycle of our 2025-2026 programming!
Monday 3/17/25
In Part A, we have some tempo lifting to focus on smooth, controlled reps. Move with intention and choose weights that challenge you while allowing you to maintain the prescribed tempo with solid form.
‘Bumblebee’ is a 40-second on, 20-second off EMOM. Find a pace you can sustain on the Echo Bike across all five sets. Prioritize efficient movement in the DB Push Press and forearm plank—the goal is to develop unilateral strength and reinforce midline stability under fatigue.
A. 4 Sets -
- Barbell Strict Press x 6-8 Reps @31X1
- Single Arm DB Row x 6-8 Reps / Side @11X2
- Band Tricep Push Downs x 15 Reps
B. ‘Bumblebee’ -
EMOM 15:
40 Sec On, 20 Sec Off...
Minute 1 - Echo Bike
Minute 2 - Single Arm DB Push Press 50/35#
Minute 3 - Forearm Plank
Tuesday 3/18/25
Part A includes working sets of Back Squats at higher volume and lower percentage, aiming to build muscular endurance, improve form and mobility, and establish a strong foundation for heavier squats down the road.
‘Starscream’ is a low-impact accessory piece designed to complement the Back Squats. The lunges target unilateral strength and mobility, while the kettlebell work reinforces posterior chain activation. Move at a steady, controlled pace, focusing on quality movement throughout this lower-body chipper!
A. Back Squat -
Every 3 Minutes x 4 Sets:
- 8 Reps @ 50-55%
B. ‘Starscream’ -
For Quality:
- 60 Bodyweight Walking Lunges
- 15 Dual KB Deadlifts 53/35#
- 40 Bodyweight Walking Lunges
- 15 Dual KB Deadlifts 53/35#
- 20 Bodyweight Walking Lunges
- 15 Dual KB Deadlifts 53/35#
Wednesday 3/19/25
Today, we’ve got a lengthy partner row – it’s almost like we’re gearing up for the ThROWdown next month! Partners will each row the 1,000m, 750m, 500m, and 250m distances twice. The goal is to pace yourself, starting steady and gradually picking up speed as the meters decrease. Focus on quick, smooth transitions with your partner. This is a great day to hone in on your rowing form and practice staying strong throughout.
A. ‘Megatron’ -
With A Partner:
- 4,000m Row (Switch every 1,000m)
- 3,000m Row (Switch every 750m)
- 2,000m Row (Switch every 500m)
- 1,000m Row (Switch every 250m)
Thursday 3/20/25
A. Tempo Overhead Squat -
Every 2 Minutes x 5 Sets:
- 5 Reps @32X1 @50-55%
B. Accessories -
3 Sets:
- Snatch Grip Dimmel Deadlift x 10-12 Reps
- Sled Push x 100'
- Single Arm 90 Degree Bottoms Up Carry x 100' / Side
C. Cool Down -
3 Sets Of:
- Death Drop to Broad Jump x 5 Reps
- Copenhagen Plank x 30 Seconds / Side
Today we have Tempo Overhead Squats to build control and comfort in the overhead squat position. The tempo focuses on stability, range of motion, and positioning with lighter loads. The goal is to reinforce proper form over adding weight. Our accessories are designed to target strength and endurance, specifically focusing on building posterior chain strength, core stability, and grip endurance.
Friday 3/21/25
A. EMOM 12 -
Minute 1 - Strict Pull-Up x 3-5 Reps @22X2
Minute 2 - Alternating DB Bench Press x 12-16 Reps
Minute 3 - Band Pull Aparts x 15 Reps
B. ‘Optimus Prime’ -
4 Rounds Of:
- 75 Single Unders
- 15 TTB
- 16 Alternating KB Gorrilla Rows 53/35#
- 100' Dual KB Overhead Carry 53/35#
Class kicks off with an EMOM designed to build upper body strength and muscle endurance. Focus on controlled movement throughout.
‘Optimus Prime’ combines cardio, strength, and gymnastics. Aim to maintain a steady pace throughout the 4 rounds and prioritize quality movement over rushing. Breathe through your single unders, keep strong positions on TTB, move with control on the rows, and maintain a solid overhead position on the carries!
Saturday 3/22/25
With A Partner...
- 400m Run (together)
- 80 Alternating DB Snatches 50/35#
- 60 Burpees
- 400m Run (together)
- 70 Single DB Front Rack Squat 50/35#
- 50 Box Jump Overs 24/20"
- 400m Run (together)
- 60 Alternating DB Hang Clean + Jerk 50/35#
- 40 Burpee Box Jump Overs 24/20"
Olympic Weightlifting
A. ‘ Clean Complex’ -
Every 2 Minutes x 8 Sets:
- 1 Clean Lift Off + 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean
*Start light and build as you see fit
B. Accessories -
3 Sets Of:
- Dual KB Front Rack Box Step-Up x 6-8 Reps / Side
- Russian KBS x 15 Reps
- Side Plank x 30 Seconds / Side
C. Cool Down -
3 Sets Of:
- Band Hamstring Curl x 20 Reps
- DB Cuban Press x 10 Reps
Today’s clean complex focuses on pulling strength and mechanics, not max weight. The Lift-Off is a controlled pull to just below the knee, the deadlift is a full stand-up keeping the bar close and weight balanced through the feet, the pull involves an aggressive leg drive and full extension (focus on speed and position), and the power clean ties it all together with quick elbows and a strong catch. Afterward, we have accessories targeting single-leg strength, midline stability, hip explosiveness, and posterior chain engagement.
Sunday 3/23/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong