Monday 5/1/23

A. Every 90 Sec x 8 Sets:
(4 Sets Of Each)
1 - 5 Back Squats
2 - 3 Front Squats
@65-70% Of Front Squat 1RM

B. Summer Nights
AMRAP 12:
- 15 Toes-to-Bar
- 10 Box Jump Overs 24/20"
- 10/side KB Single Arm Suitcase DL 53/35#

Happy Monday, it’s time to dive into our next cycle, Suns Out!

This cycle we will be Squatting every Monday and will test a 1RM Front Squat in week 7. Today we will be alternating back and forth between Back Squats and Front Squats every 90 seconds for 4 sets of each.

Summer Nights is a 12 minute AMRAP where athletes should be able to keep moving on the TTB and Box Jump Overs. Slow down and prioritize controlled reps on the KB Single Arm Suitcase Deadlifts, these will fatigue our legs and challenge our core.

Tuesday 5/2/23

A. For Quality:
21-15-9
- Box Dips
15-12-9
- Strict HSPU

B. 21 Summer
3 Sets of:
AMRAP 3
- 500m Row
- Max Burpee Strict Pull-ups Remaining Time
*Rest 2 Minutes Between Sets

We will still be working on gymnastics every Tuesday— This cycle is all about Dip strength. Who is excited? This Tuesday kicks off with a spicy chipper of Box Dips and Strict HSPU. Be sure to break sets up in the beginning to prevent your arms from burning out. This is for quality, not for time.

To counterbalance all of the pressing in part A, our Metcon, “21 Summer” consists of pulling movements. Each round is 3 minutes and kicks off with a 500m Row right into max reps of Burpee Strict Pull-ups in remaining time. 2 minutes of rest between each set will allow us to recover and continue to push each set.

Wednesday 5/3/23

A. Long Hot Summer
Every 6 Minutes x 5 Sets:
- 24/18 Cal Echo
- 50 Double Unders
- 16/12 Cal Echo
- 25 Double Unders

B. EMOM 9
Min 1 - 45 Sec Side Plank R
Min 2 - 45 Sec Side Plank L
Min 3 - 30 Sec Hollow Rocks

30 minutes of Echo Bike and Double Unders? No way any one will skip this one!

Long Hot Summer will be a spicy cardio session to practice pacing on the Echo Bike. The 24/18 Calories should be paced a little slower than the 16/12 Calories. Goal is to have around 2 minutes of rest each round and have a consistent score across all 5 sets. Class will finish with a quick core EMOM.

Thursday 5/4/23

A. 4 Sets For Quality
A1 - DB Single Leg RDL x 8/side
A2 - GHD Hip Extension x 8-12 w/ a 2s Pause

B. Summertime
Every 3 Minutes x 5 Sets
- 10 Wallballs 20/14#
- 10 Power Cleans @ 95/65#
*Rest Remaining Time

Thursdays are for Power Cleans and lower body accessories! At the end of this cycle we will retest GRACE.

This week we have Single Leg RDLs and GHD Hip Extensions to work our posterior chain. After, we will practice cycling a light barbell under fatigue. If 10 Wall Balls at RX weight is easy for you, grab a 30/20# Ball for this workout. Goal is seamless cycling of the barbell on the Power Cleans— pay attention to your coach for cues!

Friday 5/5/23

A. Every 2 Minutes x 5 Sets:

Push Jerk x 5 @ 55-65%

B. Beat This Summer
AMRAP 20:
- 400m Run
+
3 Rounds of:
- 5 Pull-Ups
- 10 Push-Ups

*400M Run = 1 Rep

Fridays will be a mix of upper body and prep for Murph this cycle. Mark it on your calendar— MURPH @ FEAST MAY 27th!

We will kick off week one with some working sets of Push Jerk, remember to get under the bar quick. No pressing out lifts! Our METCON is a long AMRAP with running and two of our Murph movements, Pull-ups and Push-ups. Pace this accordingly - the goal is to work at a sustainable pace for 20 minutes, NOT to slow down as the time goes on.

Saturday 5/6/23

A. All Summer Long
AMRAP 25:
Partners Alternating Movements
- 15/12 Calorie Row
- 10 Burpee Box Jumps
- 5 Wall Walks
- 200m Run
- 25 Air Squats

Olympic Weightlifting

A. Every 2 Minutes x 6 Sets
- 3 Snatch Balance + 1 OHS
*Build Each Set

B. 3-4 Sets For Quality:
- Sled Push x 100'
- Dual KB Front Rack Carry x 100'
- Box Jump x 8

Grab your gym bestie and let’s tackle All Summer Long at our 8am and 9am CrossFit Classes.

Join us at 10am for our Olympic Weightlifting class. Week 1 of our new OLY cycle… who is ready?! The first 4 weeks of this cycle we will be working on our Overhead Stability - lots of Snatch Balances and Overhead Squats! The seconds 4 weeks we will move on to Hang Snatches. At the end of this cycle we will test a 2RM Hang Snatch (holding onto the bar between reps).

Sunday 5/7/23

Check Sugarwod for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

Suns Out Week 1