How’s everyone feeling after 25.1? Huge shoutout to everyone who tackled the first Open workout—the energy Friday was unreal! Reminder: Friday Night Showdown is for everyone, whether you’re throwing down or just hanging out. Friends & family welcome!

Monday 3/3/25

Today, we’re hitting working sets of deadlifts to build positional strength and endurance—not to max out. The focus is on clean, crisp reps with solid mechanics.

‘Green Light’ is all about sustainability—finding a pace that keeps you steady across all six rounds. We’re tackling three classic Open movements, so dial in efficiency and control your breathing. Set a goal calorie number from the start and aim to match it each round. Pick up the wall ball right at the minute mark, and focus on strong, controlled positions on the TTB.

A. Deadlift -
Every 2 Minutes x 5 Sets:
- 8 Deadlifts @ 45-55%

B. ‘Green Light’ -
EMOM 18:
Minute 1 - :50 Row For Calories
Minute 2 - 15 Wallballs 20/14#
Minute 3 - 12 TTB

Tuesday 3/4/25

We’re building strict strength today—developing control, body awareness, and stability. This translates directly to stronger kipping mechanics, better gymnastics endurance, and injury prevention.

‘Perfect Places’ features Double Unders, a key Open skill. Stay relaxed and efficient, breaking them up as reps climb to control your heart rate. Wall Walks will prep us for any inverted movement that may show up in the Open—focus on controlled, standard-hitting reps rather than rushing. Remember, slow is smooth, and smooth is FAST!

A. Gymnastics Strength -
4-5 Sets:
- 3-5 Strict Pull-Ups
- 5-8 SHSPU
- 10-15 Hollow Rocks

B. ‘Perfect Places’ -
For Time…
20-40-60-80-100:
- Double Unders
2-4-6-8-10:
- Wall Walks

*12 Minute Time Cap

Wednesday 3/5/25

‘Supercut’ is a 36-minute Zone 2 session designed to build aerobic endurance and promote recovery. Zone 2 means 60-70% effort—it should feel like work, but never force you to stop. If you’re gasping for air at the end of a segment, you went too hard! Consistency over speed is the goal today—match your paces and finish feeling fresh, not wrecked.

A. ‘Supercut’ -
Zone 2
2 Sets Of:
- 4 Minute Row
- 4 Minute Echo
- 3 Minute Row
- 3 Minute Echo
- 2 Minute Row
- 2 Minute Echo

Thursday 3/6/25

A. Snatch Complex -
Every 90 Seconds x 8 Sets:
- 2 Hang Power Snatches + 1 Hang Snatch @50-60%

B. Accessories -
3 Sets:
- Weighted Soreson Hold x 30 Seconds
- Sled Push x 100'
- Dual KB OH Carry x 100'

C. Cool Down -
3 Sets Of:
- Weighted GHD Hip Extension x 10 Reps
- Half Kneeling Rotational Ball Throw x 8 Reps / Side

Today’s complex is all about smooth barbell cycling and solid technique. Focus on keeping the bar close, seamless timing, and a strong, active catch.

Accessories include:

• Weighted Sorenson Hold – great for building midline and posterior chain strength & endurance.

• Sled Push – develops powerful legs.

• KB Overhead Carry – trains shoulder stability and strength.

Friday 3/7/25

A.’25.2’ -
To be announced!

Stay tuned for the 25.2 announcement this Thursday at 2 PM! Don’t forget to check the Feast Instagram Thursday night to watch Coach Anna and Coach Sarah take on the workout and share their top tips. Then, join us Friday night at 5:45 PM for the BESTIE BATTLE!

Saturday 3/8/25

TBD…

All Saturday workouts will be decided and posted on Thursday evening, once 25.2 is released! Check the StreamFit app to see them once they are posted.

Sunday 3/9/25

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong