Monday 6/26/23

A. Back Squat -
3 x 10 Reps @ 45-50%
*Rest 2-3 Minutes Between Sets

B. ‘Fey’ -
Every 2 Minutes x 8 Sets (4 Sets Each)
1 - 20/15 Calorie Echo Bike
2 - 24/18 Calorie Row

Happy Monday, welcome to our next cycle, BASE. Today is the start of a 9-week Back Squat cycle that focuses on increasing volume. This cycle is intended to dial in our form and build a strong foundation to prep us for the cycle after where we will see heavier weights.

‘Fey’ is a monostructural piece designed to practice pacing the Echo Bike and Rower. The goal for Part B is to maintain the same cadence (Bike) or calories/hour (Rower) throughout all sets.

Tuesday 6/27/23

A. 3-Position Clean -
Every 90 Seconds x 6 Sets:
- 1 High Hang Clean + 1 Hang Clean + 1 Clean @ 50-60% Of 1RM Clean

B. Hudson -
3RFT:
- 10 Power Snatches 75/55#
- 4 BMU
Right Into...
3RFT:
- 50' SA OH Walking Lunge 50/35#
- 8 C2B

This cycle we will alternate between Cleans and Power Snatches each Tuesday. We will practice slow pulls and pulling from different positions each week. Today we are focusing on technique with 3-position Cleans @ 50-60%.

‘Hudson’ is two quick couplets back to back. Look at SugarWod for an alternative option to this workout. Weights and reps are low to ensure we can keep intensity high as well as form integrity. Today is the day to push the pace and try to go unbroken!

Wednesday 6/28/23

A. ‘Vaughn’ -
AMRAP 18:
- 400m Run
- 15 T2B or Toes To Rig
- 15 Burpees
- 15 American KBS 53/35#
- 60 Double Unders

Wednesday will still be our long METCON day. This cycle we will see all modalities each Wednesday instead of just mono-structural work. ‘Vaughn’ is a 20 minute AMRAP with a rep scheme that should keep us moving— don’t fall into the trap of starting too fast! The intent each Wednesday is to learn and know our pace. If you watch the clock during this workout, each round should take the same amount of time to complete. Try to save some “push” for the end!

Thursday 6/29/23

A. Behind The Neck Snatch Grip Strict Press -
3 x 6-8 Reps With Light Weight

B. Behind The Neck Snatch Grip Push Press -
4 x 4-6 Reps @ 30-40% Of Snatch 1RM

C. Pause Front Squats -
Every 2 Minutes x 6 Sets:
Set 1 - 9 Reps @ 40-45%
Set 2 - 6 Reps @ 45-50%
Set 3 - 3 Reps @ 50-55%
Set 4 - 9 Reps @ 42.5-47.5%
Set 5 - 6 Reps @ 47.5-52.5%
Set 6 - 3 Reps @ 52.5-57.5%

D. 3-4 Sets For Quality
-10 Bent Over Barbell Rows
- 6/Side Dual DB Box Step Up
- 8/Side Single Leg Hip Thrust W/ Pause At The Top

This cycle Thursdays are back to lifting— there will be no METCON. If you are looking to get more comfortable with the Overhead position in the Snatch and to increase your Squat Strength, don't skip Thursdays! We will do Behind the Neck Snatch work that progresses each week. At the end of this cycle we will test our Overhead Squat. We are doing wave loading Pause Front Squats— over the weeks reps will go down and weights will go up.

Friday 6/30/23

A. EMOM 12 -
:30 Sec On :30 Sec Off
Min 1 - Strict HSPU
Min 2 - V-ups
Min 3 - Strict Pull-ups

B. ‘Belushi’ -
Every 2 Minutes x 5 Sets:
- 8 Deadlifts @ 45-50%
- 10 DB Push Press 50/35#

This cycle, Friday’s focus will be on Deadlifts and Strict gymnastics. Part A is a test that we will repeat at the end of the cycle. ‘Belushi’ is a couplet with rest after each set to ensure good form on Deadlifts. This METCON may give you Diane vibes… which is a well-known girl WOD that we will be testing later this cycle!!

Saturday 7/1/23

‘Murray’ -
For Time With A Partner:
- 1 Mile- Run
- 20 Wall Walks
- 60 Push-Ups
- 90 Calories Row
- 120 Air Squats

*Run together, split reps for the rest

Olympic Weightlifting

A. Clean & Jerk
In 20 Minutes..
- Build to a 1RM

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 we have a spicy chipper with cardio and bodyweight gymnastics.

This OLY cycle we will be focusing on the Clean & Jerk— with an emphasis on Jerks. Today we are testing a 1RM that we will test again in the cycle after this one!

Sunday 7/2/23

Check Sugarwod for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

BASE Week 1