Monday 7/01/24

B. ‘How Do You Like Me Now’ -
AMRAP 10:
- 5 Wall Walks
- 20 Single Arm KB Hang Snatch 53/35#
- 150' Single Arm Front Rack Walking Lunge 53/35#

A. Deadlift -
In 15-20 Minutes...
- Build To A Heavy 3
*Retest From 5/13

Happy Monday, today we are retesting our 3RM Deadlift. Prioritize technique as you build today and take plenty of rest between sets as weights get heavy. Be sure to hype up your friends in class as they do their sets!

Today's workout, 'How Do You Like Me Now,' is a 10-minute AMRAP designed to enhance unilateral strength and functional fitness. Keep your movements fluid and controlled throughout. Strategize to switch arms every 5 reps during the KB Hang Snatch and every 25 feet on the lunges to keep the intensity up and the form clean. Let's get after it!

Tuesday 7/02/24

The goal today is to keep moving. This workout will test your endurance, strength, and mental grit. Start with a conservative pace to avoid redlining early. Pace the 400m Run so you can transition right into the TTB. Break those up into quick sets as needed. Approach the Burpee Box Jump Overs with a steady rhythm; try to avoid breaks and adjust pace as necessary.

A. ‘Beer for My Horses’ -
5 Rounds For Time:
- 400m Run
- 15 TTB
- 10 Burpee Box Jump Overs 24/20'

*30 Minute Cap

Wednesday 7/03/24

This cycle, we're focusing on Strict Press! You'll find them scheduled on Tuesdays or Wednesdays each week. Today, we'll incorporate some working sets paired with Band Lat Pulldowns and Ring Planks, building on what we've practiced last week.

‘Should’ve Been a Cowboy’ is a true test of our Echo Bike capacity. Aim to be consistent throughout in order to accumulate as many calories as you can by the end of the 6 Sets. This is going to be a spicy test, come in ready to work hard!

A. 4 Sets -
- Strict Press x 8-10 Reps @ 55-60%
- Band Lat Pulldown x 10 Reps
- Ring Plank x 45 Seconds

B. ‘Should've Been a Cowboy’ -
6 Sets Of 90 Seconds On, 90 Seconds Off:
- Max Calorie Echo Bike

Thursday 7/04/24

A. ‘Courtesy of the Red, White and Blue’ -
With A Parter Alternating Rounds...
Complete 7 Rounds Each:
- 4 BMU
- 17 Double Unders
- 7 Clean + Jerks 135/95#
- 6 Front Squats 135/95#

Happy 4th of July! Reminder no classes today. Open Gym hours today are from 8am to 12pm, with our Potluck Picnic Party starting at 11am. Today's workout is a partner WOD where partners will alternate completing rounds until each person has finished 7 rounds (14 total). The numbers symbolically represent 7/4/1776.

Friday 7/05/24

A. 4 Sets -
- DB Bulgarian Split Squat x 6-8 / Side
- Ring Row x 6-8 Reps @21X2
- Half Kneeling Pallof Press + Rotation x 10/Side

B. ‘As Good as I Once Was’ -
For Time:
- 1,000m Row
- 1 Mile Run
- 1,000m Row

Reminder no classes today. Open Gym hours today are from 8am to 12pm. Today’s workout features some functional movement to start and is followed by an endurance METCON. ‘As Good as I Once Was’ promises to be a sweaty challenge, so start steady and find your rhythm. Save some energy for the final push during the second 1,000m row!

Saturday 7/06/24

Partner WOD

‘Red Solo Cup’ -
With A Partner
4 Rounds Of:
10 DB Devil's Press 50/35#
20 DB Thrusters 50/35#
30 Pull-Ups
40 Burpees
+
Buy Out:
100 Ab Mat Sit Ups

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting
A. Snatch -
In 20 Minutes Build To A 1RM Snatch

B. Accessories -
3-4 Sets Of:
- Strict Pull-Up x 8 Reps
- Box Jump x 5 Reps
- Suitcase Carry x 100' / Side

Today kicks off our Saturday Snatch Cycle! We are starting by building to a 1RM Snatch. Since this is the start of the cycle, build as heavy as you can while maintain sound technique. We will dedicate the next 2 months to building our Snatch strength as well as dialing in our technique before retesting at the end of this cycle!

Sunday 7/07/24

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong