Monday 5/15/23

A. Every 90s x 8 Alternating Sets (4 Sets Each)
Set 1 - 4 Back Squats
Set 2 - 2 Front Squats
@ 70-75% of FS 1RM

B. The Bean
EMOM 10:
Min 1 - 8 DL @225/155# + Max DU
Min 2 - Rest

It’s Monday, that means we are Squatting. This week is similar to week 1— alternating between Back and Front Squats. Today is heavier and we are doing 1 less rep of each.

After all of the Squatting in the first half of class, we will move onto ‘The Bean’ and hit some hinging paired with Double-unders. The loading for Deadlifts should be a weight you can hit 8 reps unbroken every round, so scale as needed. Who can go unbroken on the Double-unders?

Tuesday 5/16/23

A. Every 2:30 x 5 Sets
- 8-10 Box Dips
- 5 Push Jerks
*Build Each Set On Push Jerks

B. Buckingham Fountain
For Time:
- 1 Mile Run
- 50 Toes to Bar
- 50 Burpees

We are pairing Box Dips with Push Jerks. Continue to build each set to find a tough 5 on the Jerks— beware the Dips will make locking out the Jerk challenging as it gets heavier.

Buckingham Fountain is a fun chipper of Running, Toes to Bar and Burpees. The T2B will be sneaky after coming in from Running, your hip flexors may be screaming… so start with small sets and chip away! Try to grind through the Burpees, focus on just doing one at a time and slowing down versus stopping and resting.

Wednesday 5/17/23

A. Navy Pier
Every 3 Minutes x 10 (5 Sets Each)
Min 1 - 24/18 Cal Row
Min 2 - 18/14 Cal Echo

B. 3 Sets For Quality
- 15/side Band Pallof Rotation
- 45s/side Side Plank
- 20 Alternating Deadbugs

Another 30 minute workout.. this time with rest! We will be alternating back and forth between the Rower and Echo Bike— so grab a buddy to share equipment with and start on opposite machines. The goal is to have consistent times each set, another workout to practice pacing.

Thursday 5/18/23

A. 3 Sets For Quality
- 16-20 Alternating Barbell Curtsy Squat
- 12-15 GHD Hip Extension
- 20-25 Banded Hamstring Curls

B. Wrigley Field
Every 3 Minutes x 6 Sets:
- 5 Wall Walks
- 5 Power Clean + Jerks 135/95#

Today we will start with our accessory work— be sure to warm up each movement so all 3 sets are WORKING sets.

Wrigley Field is designed to practice cycling RX Grace weight under fatigue. Loading should be a weight you can do 5 Power Clean and Jerks unbroken every set. Don’t rush your Wall Walks, practice good reps while focusing on breathing so you can pick up your barbell right after finishing them.

Friday 5/19/23

A. Field Museum
AMRAP 30:
- 600m Run
+
2 Rounds Of:
- 10 Pull-ups
- 20 Push-up
- 30 Air Squats

Happy Friday, here’s a 30 minute AMRAP! This is our last official Murph prep workout before the big day on May 27th. 30 minutes is a long time, so be sure to start slow and pace yourself. We will do a 600m Run around the block followed by 2 rounds of 10 Pull-ups, 20 Push-ups and 30 Air Squats which equals 4 rounds of Cindy. Break up reps as needed from the start to ensure you stick to standards. Whether you are RXing or scaling, prioritize pretty reps!

Saturday 5/20/23

A. Riverwalk
EMOM 30
Partners Switch @ 30 Second Mark
Min 1 - Burpees To Target
Min 2 - DB Snatch
Min 3 - Echo Bike
Min 4 - Box Jump
Min 5 - REST

Olympic Weightlifting

A. Every 75 Seconds x 8 Sets
1 Snatch Balance + 2 OHS @70-75% Of Snatch 1RM

B. 4 Sets For Quality:
- 100’ Reverse Sled Drag
- 100’ Sand Bang Carry
- 5 Kneeling Jumps

This week in Oly, we will continue to work on our Snatch Balances and Overhead Squats. Every 75 seconds will be quick so we will warm up and stick with the same loading across all 8 sets. The goal is smooth technique and building confidence in our Overhead position. Our accessory work after is designed to get our body moving with all of the external loading between Sled Drags and Sandbag Carries, ending with Kneeling Jumps to work on our explosiveness.

Sunday 5/21/23

Check Sugarwod for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

Suns Out Week 3