Monday 5/29/23

Memorial Day
Gym is closed.

We hope everyone is enjoying their long weekend and is recovered from Murph. Thanks to all who participated and came to honor Lt. Michael Murphy and so many others that have sacrificed for our Country.

There is nothing quite like the community at Feast—
We appreciate you!

Tuesday 5/30/23

A. Every 90s x 8 (4 Sets Each)
Set 1 - 3 Back Squats
Set 2 - 1 Front Squats
@ 80-85 % of FS 1RM

B. Space Needle
3 Rounds For Time:
- 50' Dual KB Front Rack Walking Lunge
- 20 TTB

Happy Tuesday— This weeks schedule is off the norm due to the holiday, but we will still kick it off with Squats. We are back to alternating between Back and Front Squats. Grab a buddy and share a barbell!

Part B, ‘Space Needle’ is a couplet of Lunges and Toes To Bar. The Front Rack Lunges will fatigue our legs and midline which may make the TTB feel more challenging. Small sets are your friend on the TTB, see if you can keep your legs long and feet together for every single rep today.

Wednesday 5/31/23

A. Every 2 Minutes x 5 Sets
1-2 RMU + 3 Ring Dips
OR
1-2 Strict Ring Pull-Up + 3 Ring Dips
OR
4 Ring Rows + 3 Ring Dips

B. Sleepless In Seattle
22.1
AMRAP 15:
- 3 Wall Walks
- 12 DB Snatches
- 15 Box Jump Overs

This week we are transitioning from Box Dips to a more challenging Dip variation, the Ring Dip. Strict Ring Dips are great for stability and strength. We will be working on them for the next 4 weeks.

‘Sleepless in Seattle’ may look familiar. We have done a lot of HS skill and pacing work over the past weeks. We are going to use 22.1 to test that. Don’t worry about just beating your score from last time, instead focus on quality movements and finding your groove throughout this AMRAP! If you remember this one, it’s easy to start fast.. try not to rush out of the gate!

Thursday 6/1/23

A. West Coast
5 Sets:
AMRAP 4
- 24/18 cal Echo
- 60 Double-unders
- Burpees In Remaining Time

*Rest 2 Minutes Between Sets

B. EMOM 6:
- 15 DB Side Bend
- 100’ DB Suitcase Carry
-45-60s Side Plank

*Do all 3 exercises in a row on one side, then repeat on the other side.

Today we have a fun combo of everyone’s favorite things for our long cardio day— Echo bike , Double-unders, and Burpees! We will score the Burpees each round with the intent of keeping that number the same across all 5 sets. Keep in mind how hard the Echo bike was last week— be sure to start a little slower this week.

Last week we did Hollow and Arch positions for core work, this week the focus is Obliques.

Friday 6/2/23

A. In 10 Minutes, Build To A Heavy
1 Rep Strict Press

B. Mariners
Every 3 Minutes x 5 Sets
- 12/8 Calorie Row
- 6 Deadlift 135/95#
- 6 Hang Power Clean
- 6 Shoulder To Overhead

Happy Friday, Murph prep workouts are over! Thanks to all of those who participated. Fridays will now be dedicated to Overhead strength. This week we will kick off with a 1RM Strict Press to give us a starting point. In following weeks we will do percentage work off of this number.

’Mariners’ is designed to practice repeating high efforts set after set and to work on barbell cycling. Pick calories and loading that allow you to sprint each set. The barbell load should be a weight you can do all 18 reps unbroken.

Saturday 6/3/23

A. PJ
AMRAP 25:
With A Partner, Split Reps Evenly
- 30 TTB
- 30 Cleans @95/65
- 20 HSPU
- 30 Power Snatches @95/65
- 10 BMU
- 30 Overhead Squats @95/65

Olympic Weightlifting

A. Every 90 Seconds x 6 Sets
- 3 Hang snatch + 1 OHS @50-60%

B. EMOM 8
Min 1 - 8 Barbell Hip Thrusts @21X3 Tempo
Min 2 - 12-16 Alternating Cossack Squats

C. 3-4 Sets For Quality
- 8 Barbell Chest Supported Rows
- 100' KB Bottoms Up Carry

Our 8am and 9am classes will be doing a workout full of Barbell and Gymnastics to celebrate Coach PJ who is moving to Seattle at the end of this month. Show up and tell us your favorite story about PJ!

Starting this week in OLY, we will be working on Barbell Complexes including Hang Snatches and Overhead Squats. We will build on these movements for the next 4 weeks. Our accessory work today is a combo of lower body glute + lateral work and upper body pulling + stability work. The stronger our foundation, the better!

Sunday 6/4/23

Check Sugarwod for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

Suns Out Week 5