PEAK Week 4
Monday 12/25/23
gym is closed TODAY!!
Wishing each of you the happiest holidays, we are so grateful for our #FEASTFAM!
See you back at the gym tomorrow!
Tuesday 12/26/23
A. ‘12 Days Of Feast-Mas’ -
For Time, adding one movement per round:
- 1 S2OH 135/95#
- 2 Front Squats 135/95#
- 3 Squat Clean 135/95#
- 4 Deadlifts 135/95#
- 5 Box Jumps 24/20"
- 6 Wall Balls 20/14#
- 7 Toes to Bar
- 8 Push Ups
- 9 Slam Balls 20/15#
- 10 Pull-Ups
- 11 DB front rack reverse lunges 50/35#
- 12 Devils Press 50/35#
Today we are doing our 12 Days of Christmas WOD. Reminder Open Gym is from 9AM to Noon today! For this workout, start with 1 S2OH. Then do 2 Front Squats and 1 S2OH. Then 3 Squat Cleans, 2 Front Squats, and 1 S2OH.. and so on until you start with 12 Devils Press and work your way down.
Wednesday 12/27/23
A. EMOM 12 -
30 Sec On, 30 Sec Off
Minute 1 - Strict Pull-ups
Minute 2 - HS Skill Of Choice
Minute 3 - Parallette L-Sit
B. ‘Snowman’
AMRAP 12:
- 10/8 Calories Machine Of Choice
- 6 Burpee Box Jump Overs 24/20”
- 4 Wall Walks
We are kicking class off with some Gymnastics work. Select exercises that you can practice for 30 seconds at a time!
‘Snowman’ is an AMRAP that will keep us moving. The goal is to pick a pace that you can sustain for 12 minutes. Practice breathing through each movement and finding your groove on this workout! See if you can find a pace that allows you to get through the workout without taking any long rests… that means you should start slower than you think!
Thursday 12/28/23
A. Snatch Complex
Every 2 Minutes x 8 Sets
- Low Hang Snatch + Snatch Balance + 2 OHS
B. Accessory
3-4 Sets Of:
- Snatch Lift-Off x 5 Reps @11X3
- KB Sotts Press x 12-16 Alternating Reps
- Weighted Plank x 30-45 Seconds
Our Snatch Complexes are beginning to get shorter! Start light and prioritize technique as you build in weight. Lighter weight is where we dial in and make technical changes to our lift. We will be switching up our accessory focus for the next 3 weeks. You can expect to see Snatch Lift-Offs, Sotts Press and Plank Variations.
Friday 12/29/23
A. ‘Reindeer’ -
10 Round For Quality:
- 25 Double Unders
- 2 RMU
- 6 Pistol Squats
B. Cool Down -
3-4 Sets Of:
- DB Push Press x 8 Reps
- DB Bicep Curls x 16-20 Alternating Reps
- GHD Hip Extension x 10 Reps
‘Reindeer’ is a MetCon to practice some gymnastics. We have seen some ring work the past few weeks and will continue to see more of it as this cycle progresses. The goal today is quality! Work slow and steady through the 10 rounds and pay attention to moving smoothly versus moving fast.
Saturday 12/30/23
Partner WOD
‘Santa Claus’ -
With A Partner..
AMRAP 20:
- 20 Deadlifts 225/155#
- 30 TTB
- 40 Box Jumps
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Clean + Jerk Complex
Every 2 Minutes x 8 Sets:
- Hang Clean + Low Hang Clean + Clean + Split Jerk
B. Clean Lift-Off + Deadlift
Every 90 Seconds x 6 Sets:
- 2 Clean Lift-Offs + 1 Clean Deadlift @85+ %
C. Accessory -
3-4 Sets Of:
- Pendlay Row x 8-10 Reps
- Banded Russian KBS x 15 Reps
- Copenhagen Plank x 30 Seconds / Side
On today’s Clean Complex, we can take a quick break from holding onto the barbell after the Low Hang Clean. Drop the bar and reset for to pull the third rep from the floor. Build each set as you see fit! The next 3 weeks our secondary lift will be a variation of a Clean Deadlift. These should be heavy! Stick around to complete the accessories. Pendlay Rows to build our posterior chain and pulling strength, banded KBS to work on our explosiveness and Copenhagen Planks for strong adduction!
Sunday 12/31/23
reminder we are closed today!
Happy New Year Feast Fam!!
#FEASTONLIFE
#FeastStrong