Steadfast Week 6
Monday 04/29/24
B. ‘Hugo Strange’
Every 2 Minutes x 5 Sets:
- 15/12 Cal Echo Bike
*Score is your slowest time
A. Back Squat -
In 20 Minutes…
- Build To A Heavy Single
What’s up Feast Fam, Happy Monday! This is our final week of our current cycle. Stay tuned on our Instagram this weekend for details about our next cycle. We’ve been working on Back Squats for weeks and today is the day to finally put our hard work to the test and build to a heavy single!!
After Back Squats, we will burn out our legs with ‘Huge Strange’. Each set is intended to be an all out sprint. Keep in mind your score on Streamfit is your SLOWEST time!
Tuesday 4/30/24
‘Poison Ivy’ is a fun mix of running, barbell work, and gymnastics. Strategize to maintain a steady yet challenging pace throughout the 400m runs, plan to break up the other movements into quick sets with minimal rest!
A. ‘Poison Ivy’ -
For Time:
- 400m Run
- 30 Hang Power Cleans 135/95#
- 400m Run
- 30 Kipping Pull-Ups
- 400m Run
- 30 Shoulder To Overhead 135/95#
- 400m Run
- 30 TTB
Wednesday 05/1/24
On Wednesdays we do cardio! In 'Joker,' the aim is to maintain a threshold effort, pushing the pace while ensuring consistency across all five sets. Each round, challenge yourself to sustain a strong and steady rhythm through the 500m Row and 20 Burpees to Target. Start reserved and aim to increase your speed with each set.
A. ‘Joker’ -
Every 6 Minutes x 5 Sets:
- 500m Row
- 20 Burpees To Target
Thursday 05/2/24
A. Clean Lift Off + Pause Clean -
Every 2 Minutes x 6 Sets:
- 2 Clean Lift Off + 1 Pause Clean @ 75-80%
B. Clean Pull -
Every 2 Minutes x 5 Sets:
- 3 Reps @ 100-105%
B. Accessories
3 Sets Of:
- Barbell Good Morning x 8-10 Reps
- Broad Jump x 5-6 Reps
- Suitcase Carry x 100' / Side
For the next 2 weeks, we will be focused on the initial pull of the Clean. The first pull can make or break a lift, so be intentional and listen to your coach throughout the warm-up to hone your technique! The Clean Pulls are heavy this week—keep the bar close and be aggressive with driving your feet through the ground and standing up fast.
Friday 05/3/24
A. Bench Press -
In 15 Minutes…
Build To A 3RM
B. ‘Penguin’
3-6-9-12:
- Wall Walk
*50' DB Front Rack Walking Lunge 50/35# After Each Set
Friends we are retesting the Bench Press today. Grab your fav Bench buddy then be sure to spot & HYPE each other up as you build to a 3RM!!!
‘Penguin’ is a Wall Walk workout for sure! Be sure to pace these as the reps increase. For the Wall Walks, plan to take quick breaks between each rep and aim to move efficiently. After 2 weeks of doing these, we should feel more confident this week on the DB Walking Lunges! Attempt to do the 50’ unbroken each round.
Saturday 05/4/24
Partner WOD
‘Riddler’ -
AMRAP 40:
Partners Switch Every Round:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats 20/14#
@ 0:00, 10:00, 20:00, 30:00 Partners Perform a 600m Run
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Overhead Squat -
In 15-20 Minutes…
Build To A Heavy Single
B. Accessories -
3 Sets Of:
- Barbell Bulgarian Split Squats x 5/Side @ heavier than last week
- DB Front + Lateral Raise x 16-20 Alternating
- Dual DB/KB Overhead Carry x 100'
We are building to a heavy Overhead Squat today. Part of the challenge with heavy Overhead Squats is getting the barbell overhead, so during the warm-up, focus on the technique of the Behind The Neck Push or Split Jerks to ensure that as the weight increases, the Jerks feel smooth. We will be working on the Power Snatch in our next cycle.
Sunday 05/5/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong