Monday 6/12/23

Every 90 Seconds x 8 Sets:
Set 1 - 2 Back Squats
Set 2- 1 Front Squats
@85-95% of FS 1RM

‘Dovetail’ -
AMRAP 12:
- 200m Run
- 10 OHS @ 95/65#
- 10 TTB

Happy Monday, this is the final week of alternating Back and Front Squats (and the heaviest yet). Mark next Monday on your calendar— we will be building to a 1RM Front Squat!

‘Dovetail’ is a 12 minute AMRAP that kicks off with a short Run, followed by some Overhead Squats and TTB. It's been a minute since we’ve seen OHS in class so we will keep them light this week. Pick a weight you can do 10 reps unbroken at and focus on a strong overhead position as you move. Be prepared to see more OHS coming up in our next cycle.

Tuesday 6/13/23

‘Ravinia’ -
AMRAP 4:
- 5 Box Jumps 24/20'
- 10 HSPU

*REST 2 Minutes

AMRAP 4:
- 2 Rope Climbs
- 10 Push-Ups

*REST 2 Minutes

AMRAP 4
- 10 Russian KBS 53/35#
- 5 Ring Dips

*REST 2 Minutes

AMRAP 4:
- 5 Strict Pull-ups
- 20 Shoulder Taps

This Tuesday we are tackling all of the upper body movements across four different AMRAPs. Since the AMRAPs are only 4 minutes, the goal is to keep moving! There is a 2 minute rest between each piece so you can recover and continue to push the pace on each couple. Maybe some of you will get your first Rope Climb today! Be sure to listen to your coach as they review the technique involved. If you are a Rope Climb PRO, feel free to do Legless Rope Climbs today.

Wednesday 6/14/23

‘Half Acre’ -
Every 4 Minutes x 8 Sets:
- 30 Double Unders
- 15/12 Cal Echo Bike
- 30 Double Unders
*Rest Remaining Time

B. 4 Rounds Of:
15 Seconds On, 15 Seconds Off Of:
- Hollow Hold
- Bicycle Crunches
- Side V-ups Right Side
- Side V-ups Left Side

Back at it again with the Echo Bike and Double-unders. This week we are only 15/12 calories at a time— let’s put all the hard work we’ve been doing on the Echo Bike to the test. The goal is to push the pace and have at least 2 minutes of rest each round. Those of you that are rockstars at dubs, challenge yourself to stay unbroken across all 8 sets!

Part 2 is a quick 8 minute core burner to hammer our Hollow Body positions and obliques. Don’t be deceived, this will be Spicy!!

Thursday 6/15/23

A. In 15 Minutes:
Build To A Heavy Set Of:
Hang Power Clean x 3 Reps

‘Maplewood’
For Time:
- 30 Air Squats
- 21 Power Cleans 135/95#
- 30 Air Squats
- 15 Power Cleans 155/105#
- 30 Air Squats
- 9 Power Cleans 185/125#

This week we are getting heavy— We will start by building to a tough 3 Hang Power Clean. After doing 10 reps last week, holding onto the bar for 3 will feel like nothing! If you can, record your lift and tag us on instagram!!

‘Maplewood’ is a couplet of Air Squats and Power Cleans. The Power Clean rep scheme is 21-15-9 and as the reps go down, the weights go up! Pick 3 different weights that work for you. Before each set of Power Cleans we will get our legs a little toasty with 30 Air Squats. Reminder— next week we are retesting… GRACE.

Friday 6/16/23

A. 5 Sets For Quality Of:
- Strict Press x 4 Reps (Start @ 65-70% And Build)
- Single Arm DB Row x 6-8 Reps (Heavy)

*Rest 60-90 Seconds Between Sets

‘Corridor’
4 RFT:
- 24/18 Calorie Row
- 50' Single Arm Overhead Walking Lunges 50/35#
- 25 Ab Mat Sit-Ups

Happy Friday, who enjoyed the Banded Strict Press last week? This week we super-setting a regular Strict Press with some Single Arm DB Rows for a little bro session. Start set 1 around 65-70% of your 1RM Strict Press and build as able.

’Corridor’ kicks offs with some Row Calories and is followed by Single Arm OH Lunges to train some single leg work and overhead stability. Last week we destroyed our core with the GHDSU, this week we will do so with Ab Mat Sit Ups! Try to push the first two movements and use the Ab Mat Sit Ups to catch your breath.

Saturday 6/17/23

‘DryHop’
5 Rounds For Time:
- 20 Pull-ups
- 200m Run Together
- 20 Deadlifts 225/155#
- 200m Run Together
- 20 Burpee Box Jump Overs 24/20"

Olympic Weightlifting

A. Every 2 Minutes x 6 Sets
- 1 Hang Snatch + 3 OHS @ 65-75%

B. EMOM x 6
- 3 Snatch Lift Off @ 80-85%
**1 Second Pause @ Knee

C. 3-4 Sets For Quality
- 8 Broad Jumps 6/4'
- Sand Bang Carry x 100'
- GHR x 8 Reps

Our 8am and 9am classes will be our typical partner workout. Grab a gym friend or bring a friend from outside of the gym to come get your Saturday AM sweat on!

This week for OLY we will perform 1 Hang Snatch + 3 Overhead Squats every 2 minutes for 6 sets. Followed with some snatch lift offs to practice our initial drive off the ground. Our accessory work consists of 3 exercises. Broad jumps to train explosiveness and work on our coordination. Sandbag carry to work on our open handed grip and for a full body challenge. Glute Ham Raises for posterior chain gains.

Sunday 6/18/23

Check Sugarwod for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

Suns Out Week 7