Elevate Week 2
Monday 7/15/24
B. ‘Green Eggs And Ham’ -
AMRAP 3:
- Max Squat Cleans 165/115#
Rest 3 Minutes
AMRAP 3:
- Max Squat Cleans 135/95#
A. 4 Sets Of -
- Barbell Walking Lunge x 50'
- Half Kneeling Pallof Press + Rotation x 10 Reps / Side
Hey Feast Fam, we hope you all had a great weekend! Reminder that this week is our Bring A Friend Week so bring your friends & let’s show them what we are all about at Feast.
Today we have Barbell Walking Lunges which are a unilateral movement that will build lower body strength, correct imbalances and improve coordination as well as balance. ‘Green Eggs And Ham’ consist of two 3-Minute windows to complete max reps of Squat Cleans. We will work with a heavier barbell in the first window, plan to start conservatively by performing singles and being intentional with form. For the second window, we'll decrease the weight; singles are still recommended, but push hard to complete more reps than you did with the first barbell!
Tuesday 7/16/24
Week 3 of Strict Press: This week, we are increasing our load by another 5% and will be supersetting with Bent Over Barbell Rows. ‘The Cat In The Hat’ is a Chipper-style workout where you can partition the reps however you like! Plan to break up the movements in a way that allows you to consistently move until all reps are completed. Be aggressive and intentional on the Shoulder to Overhead (S2OH); remember, the weight will feel heavier after performing Burpees and Calories!
A. 5 Sets Of -
- Strict Press x 6 Reps @65-70%
- Bent Over Barbell Row x 6-8 Reps @31X1
B. ‘The Cat In The Hat’ -
Split Reps However:
- 40 Shoulder To Overhead 165/115#
- 60 Calories Machine Of Choice
- 80 Lateral Burpees Over Barbell
Wednesday 7/17/24
The goal of today’s 20-Minute AMRAP is to move at a consistent pace from start to finish. Focus on breathing during the Run and Single Unders while getting the TTB and DB Snatches done quickly. If you are proficient with TTB, aim to sustain unbroken sets; otherwise, plan to break them up into 2-3 quick sets. Choose a dumbbell weight that enables you to complete all 16 reps unbroken!
A. ‘One Fish Two Fish Red Fish Blue Fish’ -
AMRAP 20:
- 200m Run
- 12 TTB
- 100 Single Unders
- 16 Alternating DB Snatches 50/35#
Thursday 7/18/24
A. Push Press -
In 10 Minutes Build To A Heavy Single
B. Push Jerk -
Every 2 Minutes x 6 Sets:
- 2 Push Jerks With 2 Second Pause In Catch
Sets 1-2 @ 70%
Sets 3-4 @ 75%
Sets 4-5 @ 80%
C. Accessories -
3 Sets Of:
- Sandbag Carry x 100'
- Broad Jump x 5 Reps
- Incline T,Y,I's x 6 Reps Each
Today, we will establish a heavy Push Press to use as a baseline for percentage work in the coming weeks. Following this, we'll perform Push Jerks with a 2-second pause in the catch, similar to last week but with heavier weights. Focus on freezing in the catch position, aiming to explosively jump and punch the barbell overhead while driving ourselves under it. Strive to land each rep in a balanced position!
Friday 7/19/24
A. ‘Oh, The Places You’ll Go!’ -
For Time...
3 Rounds Of:
- 500m Row
- 20 Wallballs 20/14#
- 12 C2B
Rest 4 Minutes
3 Rounds Of:
- 400m Run
- 20 American KBS 53/35#
- 50' HSW
We have an intense workout this Friday! ‘Oh, The Places You’ll Go!’ blends cardio and muscular endurance with skill under fatigue. Start with consistent paces on the Row and Run to conserve energy for the other movements. Break up the Wallballs and KBS as needed to maintain intensity. Focus on quick transitions between exercises, and remember there's a 4-minute rest between the two parts!
Saturday 7/20/24
Partner WOD
‘Fox In Socks’ -
With A Partner...
AMRAP 40:
- 100 Calories Echo Bike
- 200m Kettlebell Farmer’s Carry 53/35#
- 40 Box Jumps 24/20"-
- 200m Kettlebell Farmer’s Carry 53/35#
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Drop Snatch -
3x5 Reps With Light Weight
B. Snatch Complex -
Every 90 Seconds x 4 Sets:
- 1 Snatch Pull + 1 Snatch High Pull + 1 Hang Snatch @ 60-65%
C. Snatch Complex -
Every 2 Minutes x 4 Sets:
- 1 Hang Snatch + 1 Snatch @ 75-80%
D. Accessories -
3 Sets Of:
- DB Romanian Deadlift x 15 Reps
- Sled Push x 100'
- TGU x 2 Rep / Side
This week we are ditching the dip + drive of the Snatch Balance and working on Drop Snatches. You must drop fast and be aggressive, this is a great drill to practice being quick under the barbell. After, we have two different Snatch Complexes. The first complex is designed to work on refining our pull. The second complex will focus on strength and provide an opportunity to work on a strong hip drive with the Hang Snatch, then carry that same explosive drive over to the Snatch.
Sunday 7/21/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
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#FeastStrong