Monday 5/27/24

REMINDER GYM IS CLOSED TODAY.

See you all tomorrow!

Tuesday 5/28/24

Since the gym was closed yesterday, this week we are doing our Deadlift work on Tuesday. We'll maintain the same set and rep scheme as last week but increase the weight by 5%.

Introducing ‘Cosmic’ a 10-minute EMOM featuring 30 seconds of work and 30 seconds of rest per minute. This EMOM offers an opportunity to practice BMU under fatigue and enhance Double Under capacity. The structured format encourages maximum effort during work intervals while allowing sufficient rest for maintaining form and technique.

A. Deadlift -
Every 2 Minutes x 5 Sets:
Set 1 - 10 reps at 65%
Set 2 - 8 reps at 70%
Set 3 - 6 reps at 75%
Set 4 - 4 reps at 80%
Set 5 - 3 reps at 85%

B. ‘Cosmic’
EMOM x 10:
:30 On :30 Off
Min 1 - Max BMU
Min 2 - Max Double Unders

Wednesday 5/29/24

Another Wednesday cardio session! This week we have 22 minutes of nonstop work. The goal of ‘Big Bang’ is to keep a steady pace throughout the workout while managing fatigue and maintaining form. This workout will be a solid test of fitness, blending cardio and muscular endurance with technical proficiency in both gymnastic and weightlifting movements!

A. ‘Big Bang’ -
AMRAP 22:
- 40/30 Calories Machine of Choice
- 10 HSPU
- 10 Hang Squat Cleans 115/75#
- 10 Shoulder To Overhead 115/75#

Thursday 5/30/24

A. Front Squat -
Every 2 Minutes x 5 Sets:
Set 1 - 8 Reps @ 55%
Set 2 - 6 Reps @ 60%
Set 3 - 4 Reps @ 70%
Set 4 - 2 Reps @ 75%
Set 5 - Max Reps @ 80%

B. Power Clean Complex -
Every 90 Seconds x 6 Sets:
- 2 Clean Deadlift + 2 Clean Pull + 2 Power Clean
Set 1: 60%
Set 2: 62%
Set 3: 65%
Set 4: 68%
Set 5: 70%
Set 6: 70%

We're transitioning from Tempo Front Squats to working sets, with the final set aiming for maximum reps. Each week, we'll progressively increase the load. Following that, we'll tackle a Power Clean Complex to refine our pull timing and enhance power and explosiveness. Refer to the StreamFit App for today's cooldown accessory exercises.

Friday 5/31/24

A. Strict Pull-Up -
5 Sets:
Set 1 - 5 Reps of Weighted Pull-ups
Set 2 - 4 Reps of Weighted Pull-ups
Set 3 - 3 Reps of Weighted Pull-ups
Set 4 - 2 Reps of Weighted Pull-ups
Set 5 - Max Reps of Bodyweight Pull-ups

B. ‘Supernova’
21-15-9-15-21
- Calories Machine Of Choice
- Burpees

This week we have 4 sets of weighted Strict Pull-Ups. As the reps go down, try to increase the weight. Our fifth and final set will be max reps of bodyweight Strict Pull-Ups.

‘Supernova’ is going to be a sweaty cardio session. The goal is to maintain a steady pace throughout the workout and avoid slowing down as fatigue sets in. This will be a mental challenge! Practice quick transitions and plan to start at a conservative pace, find your groove, and save a final push for the last set of Burpees!

Saturday 6/1/24

Partner WOD

‘Milky Way’ -
Splitting Reps With A Partner...
For time:
- 100 Dual DB Walking Lunges 50/35#
- 300 Double Unders
- 50 Dual DB Devil's Press 50/35#
- 800m Run (Together)
- 100 Wallballs 20/14#

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

Olympic Weightlifting
A. Hang Power Snatch + OHS -
Every 90 Seconds x 4 Sets:
- 2 Hang Power Snatch + 2 OHS @ 60%

B. Power Snatch -
Every 90 Seconds x 5 Sets:
- 3 Power Snatch + 2 Sec Pause In Catch @ 70%

This week, we're focusing on refining our technique and improving our overhead capacity with the Hang Power Snatches + Overhead Squat Complex. Afterward, we'll concentrate on perfecting our catch position for the Power Snatches by incorporating reps with a 2-second pause in the catch. Be sure to check StreamFit for details on this week's accessory exercises!

Sunday 6/2/24

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong