Monday 5/8/23

A. 3 Sets For Quality
- 20 DB Walking Lunge Steps
- 12-15 Dual KB Sumo Deadlift High Pull
- 60 Sec Forearm Plank

B. Midnights
Every 3 Minutes x 5 Sets
- 15/12 Calories Machine Of Choice
- 5 Front Squats @ 60-65% of FS 1RM

*SAME Weight For All Sets

Happy Monday, this week we are kicking off with some lower body accessory work. We know everyone loves Lunges! We will try something new with the Dual KB Sumo Deadlift High Pulls to work our Hinge and Hip extension from a different angle. And lastly a Forearm Plank to challenge our core, if 60 seconds is doable, grab a plate for your back!

Who has been enjoying the workouts with rest each set? Midnights is another one like that. For this workout, we will start with 15/12 Calories on a machine that YOU get to choose. Followed by 5 Front Squats at a percentage of your 1RM. We are practicing doing moderate loading Front Squats under fatigue, try to pace your machine so you can pick the barbell up right away!

Tuesday 5/9/23

A. 4 Sets For Quality
- 8-10 Box Dips
- 8 False Grip Ring Rows
- 5 Low Ring Transitions

B. Reputation
For Time:
- 21 Cal Echo
- 3 Ring Muscle Up / Bar Muscle Up
- 50' Handstand Walk
- 15 Cal Echo
- 6 Ring Muscle Up / Bar Muscle Up
- 50' Handstand Walk
- 9 Cal Echo
- 9 Ring Muscle Up / Bar Muscle Up
- 50' Handstand Walk

We are continuing to work on Box Dips and adding in some Ring work this week. If you have Ring Muscle Ups or are working towards them, be sure to use false grip today!

Reputation is a spicy chipper with Echo Bike and gymnastics. Break up Muscle Ups and HSW from the start. After part A, muscle ups may feel a little tough. Coaches will give plenty of scaling options so please don’t let this workout scare you away. Keep coming on Tuesdays to get better at your gymnastics!

Wednesday 5/10/23

A. Lover
AMRAP 30
- 800m Run
- 1,000M Row

B. EMOM 8
Minute 1 -
20 Sec Hollow Hold
20 Sec V-ups
20 Sec Bicycle Crunches

Minute 2 - Rest

Eeeeek! A 30 minute AMRAP? Pace this one from the start. The goal is for each round to be consistent. When you finish this, ideally you think “I could have gone a little faster” versus feeling completely depleted.

We will finish up with some core work, this will be a continuing trend on Wednesdays this cycle!

Thursday 5/11/23

A. Every 2 Minutes x 6 Sets
- 5 Power Cleans
*Build Each Set

B. Folklore
EMOM 12:
Min 1 - 8 Barbell Hip Thrusts
Min 2 - 20-30 sec/side Copenhagen Plank
Min 3 - 100’ Farmer Carry

Thursdays are for Power Cleans!! This week are are cycling 5 reps at a time and building each set. Grab a buddy and share a barbell if you’d like. Listen to your coach for all the cues!! The better technique we have, the more weight we can move.

Our accessory work this work this week will build our Glute, Lateral, and Grip strength. Take your accessories just as seriously as your main lifts and METCONs.. train them hard!

Friday 5/12/23

A. Every 3 Minutes x 4 Sets:
- 8-12 DB Bench Press
- 6-8 Strict Ring Pull-ups
*Build As Able On Bench

B. Fearless
AMRAP 18:
- 5 C2B
- 10 Push-up
- 15 Wallballs 20/14#

In Part A, we will do some DB Bench and Strict Ring Pull-ups to continue to work on developing strict strength to further progress our kipping gymnastics. The stronger we are strict— the stronger AND safer we are kipping.

Fearless is a spin off of Cindy and is our Murph prep for this week. This is a long AMRAP so be sure to pace yourself from the start. Everyone should pick a Wall Ball weight that they think they can do 15 reps unbroken with every round!

Saturday 5/13/23

A. Speak Now
AMRAP 30:
Partners Run Together, Split Reps Evenly
- 600m Run
- 40 S2OH 135/95#
- 200 Double Unders
- 20 Power Snatches

Olympic Weightlifting

A. Every 90 Seconds x 8 Sets
2 Snatch Balance + 1 OHS
*Build As Able

B. 3-4 Sets For Quality:
- 8/side Barbell Bulgarian Split Squat
- 15 Band KB Swing
- 100’ Bottoms Up Carry

Speak now is a spicy Partner workout with cardio and barbell work, grab a friend and join us at our 8am and 9am CrossFit Classes.

This week we will continue to work on our Snatch Balances and Overhead Squats. We have one less Snatch Balance than last week, 2 more sets AND less rest between sets. Our goal is to get confident dropping under the bar and build a strong Overhead position. Accessory work will be spicy. If you have done Bulgarian Split Squats before, then you already know! We will try something new with banded KB Swings and work shoulder stability with the Bottoms Up Carry.

Sunday 5/14/23

Check Sugarwod for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

Suns Out Week 2