Steadfast Week 1
Monday 03/25/24
B. ‘Clarkson’
3 RFT:
- 50 Double Unders
- 15 Dual KB Deadlifts 53/35#
- 10 Dual KB Front Rack Reverse Lunges 53/35#
A. Front + Back Squat -
Every 2:00-2:30 x 4 Sets:
- 2 Front Squats
- 3 Back Squats @ 60-65%
This week kicks off our next year of programming! This first cycle is named ‘Steadfast’ to symbolizs the unwavering dedication each of you has to continue to persevere and progress. Here's to another year of building our Grit, Gratitude, and Humility!
On Mondays you can expect to see heavy Squats. Week 6 we will test a Heavy Back Squat single.
‘Clarkson’ is intended to build our posterior chain and single leg strength. Adding in the Double Unders will force you to be more intentional with your bracing throughout the Deadlifts and Lunges. Select weights that will allow you to go close to unbroken!
Tuesday 3/26/24
A. 4 Sets -
- 50' Dual DB OH Carry
- 30 Second Hollow Hold
- 15 Band Face Pulls
B. ‘Sparks‘ -
10-9-8-7-6-5-4-3-2-1:
- Push-Ups
1-2-3-4-5-6-7-8-9-10:
- Strict TTB
On Tuesday’s you can expect to see a lot of Gymnastics, Upper body, and Core Work! ‘Sparks’ targets both upper body and core strength by combining descending and ascending sets of Push-ups and Strict TTB. Beware the Strict TTB will get tough by the end, try your best to not swing!
Wednesday 03/27/24
‘Phillips’ will challenge your cardiovascular endurance and pacing strategy. Whether on the Rower or the Echo Bike, the goal is to find a rhythm that allows you to sustain consistent effort levels, pushing yourself without burning out too early. This workout not only builds aerobic capacity but also hones your ability to regulate intensity over extended periods. Aim to have consistent finish times across the 4 sets.
A. ‘Phillips’ -
Every 8 Minutes x 4 Sets:
- 500m Row
- 30/24 Calories Echo Bike
Thursday 03/28/24
A. Clean -
In 15-20 Minutes..
- Build To a Heavy Single
B. Accessories
3 Sets For Quality:
- Strict Pull-up x 8-10 Reps
- Forward Sled Drag x 100'
- Half Kneeling Rotational Med Ball Throw x 10/Side
Take 15-20 minutes to build to a heavy Clean. This does not have to be a PR, just what feels like a heavy rep for today. We will be testing a true Clean 1RM at the end of June. The accessories programmed for Thursdays throughout this cycle are intended to build a strong foundation for our Olympic Lifts. Be sure to be intentional and push yourself on the accessories just as much as you would for a heavy lift or MetCon.
Friday 03/29/24
A. Bench Press -
3 Sets Of:
- 8 Reps @ 65% of 3RM
* 10 DB Hammer Curls After Each set
B. ‘Barrino’
For Time:
- 400m Run
- 20 Power Cleans 155/105#
- 400m Run
- 15 Push Jerks 155/105#
- 400m Run
- 10 Clusters 155/105#
The next 6 weeks we will be doing percentage work based off of our 3 RM from last Friday. Each week will get heavier and at the end of this cycle we will Retest.
‘Barrino’ is an opportunity to practice lifting efficiently while under fatigue. Plan to pace your runs so that you can pick up the barbell right away. be intentional with your breath and save a push for the last 10 Clusters! Scale to a weight that will challenge you but allow you to keep moving consistently throughout this workout.
Saturday 03/30/24
Partner WOD
‘Underwood’ -
With A Partner...
4 Rounds For Time:
- 50 WallBalls 20/14#
- 40 American KBS 53/35#
- 30 Burpees
- 20 TTB
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Overhead Squat -
Every 2 Minutes x 4 Sets:
- 8 Reps @ 50%
B. Accessories -
4 Sets Of:
- Romanian Deadlift x 8 Reps
- Tall Box Jumps x 5 Reps
- DB Arnold Press x 6-8 Reps
We will be working on Overhead Squats for the next 5 weeks and will test a 1RM during week 6. The next two cycles are designed to build our strength and confidence in the Snatch. Eventually at the end of August we will do a 1RM Snatch and hopefully get some big PRs!
Sunday 03/31/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong