Monday 7/10/23

A. Back Squat -
5 x 8 Reps @ 55-60% Of 1RM Back Squat

B. ‘Sorcerer’s Stone’
4 Rounds For Time:
- 30 Double Unders
- 8 DB Snatch + 25' OH Walking Lunge R (50/35#)
- 8 DB Snatch + 25' OH Walking Lunge L

Happy Monday! We are kicking off the week with all of the Squats! Same total reps but this time 5x8 instead of 4x10 and 5% heavier than last week.

‘Sorcerer’s Stone’ was designed to challenge our Overhead stability and sneak in some single leg work. Dumbbell Snatches right into Overhead Walking Lunges, all reps are to be completed on one side and then the other. This was inspired by a workout from Quarterfinals that had Crossovers, Heavy DB Snatches and OH Lunges!

Tuesday 7/11/23

A. 2 Position Power Clean -
Every 2 Minutes x 5 Sets:
- 2 Hang Power Cleans + 1 Power Clean
*Build Each Set As Able

D. ‘Chamber Of Secrets’
Every 2 Minutes x 6 Sets:
- 200m Run
- 3 BMU
*Rest Remaining Time

This week we are working on Power Cleans from the Hang position and from the ground. After the 2 Hang Power Cleans, drop the bar and reset for your rep from the ground. If your technique is smooth, continue to build each set!

‘Chamber Of Secrets’ consists of Running and Bar Muscle Ups. The goal is to pace your Run so you can start your BMUs as soon as you return inside. If you do not have BMU, sub for Pull-ups. Reps are low today in order to focus on quality work over quantity.

Wednesday 7/12/23

A. ‘Prisoner Of Azkaban’ -
AMRAP 20:
- 20/15 Calorie Row
- 10 OHS 95/65#
- 20/15 Calorie Echo Bike
- 10 Strict HSPU

This Wednesday we have a long AMRAP with machine and Overhead work! ‘Prisoner Of Azkaban’ will force us to pace the Row and Bike since the rep scheme for OHS and HSPU is lower. Your goal should be to have the same pace on the machines every single round! Your upper body will be burning by the end of this one.

Thursday 7/13/23

A. Behind The Neck Snatch Grip Push Press -
EMOM 4:
- 4 Reps @ 50-55%

B. Behind The Neck Snatch Grip Push Jerk -
EMOM 5:
- 2 Reps @ 55-60% Of Snatch 1RM

C. Front Squats -
Every 2 Minutes x 6 Sets:
Set 1 - 9 Reps @ 45-50%
Set 2 - 6 Reps @ 50-55%
Set 3 - 3 Reps @ 55-60%
Set 4 - 9 Reps @ 47.5-52.5%
Set 5 - 6 Reps @ 52.5-57.5%
Set 6 - 3 Reps @ 57.5-62.5%
*Loading Based Off Of 1RM Front Squat

D. 3-4 Sets For Quality
- 20 Feet Elevated Glute Bridges
- 45-60 Seconds Weighted Plank
- 15 Band Y Raises

This week we are moving onto Behind the Neck Push Press and Push Jerk. We will do this for 2 weeks then progress to Push Jerk and Snatch Balances. We are on our final week of this rep scheme for Front Squats. This week we are heavier and there is NO pause. Next week we will cut reps down to 6-4-2 and build on that for 3 weeks.

Friday 7/14/23

A. EMOM 12 -
Min 1 - 8 Deadlifts @ 55-60%
Min 2 - 8-10 DB Bench Press
Min 3 - REST

B. ‘Goblet Of Fire’ -
15-12-9 Reps Of:
- Shuttle Runs
- Strict Pull-ups

Last Friday we saw Deadlifts and Dips, this week we have Deadlifts and DB Bench Press. Deadlifts are starting to get heavy, so break reps up as needed. This week has been a lot of shoulders so keep the DB Bench weight light to moderate and focus on controlled reps at full range of motion.

’Goblet Of Fire’ may give some of you flashbacks to The Open. Don’t worry- there’s no heavy Thruster after this one! This workout is very similar to Tuesdays, practicing gymnastics while out of breathe. Unlike Tuesday, there is no rest today and our gymnastics movement is strict! Your goal today is to stick to the Strict Pull-up standard.. arms start fully extended at the bottom of each rep and chin clears the bar at the top.

Saturday 7/15/23

’Order Of Phoenix‘ -
3 RFT:
Splitting Reps With A Partner…
- 60 Calorie Row
- 40 Single DB Box Step-Ups 50/35#
- 30 Toes To Bar
- 20 Single Arm DB Devil's Press

Olympic Weightlifting

A. Power Jerk -
Every 90 Seconds x 4 Sets:
- 3 Reps @65% Of 1RM Clean + Jerk
*1 Sec Pause In Dip + Catch

B. Split Jerk -
EMOM 8:
- 1 Rep @70-75% Of 1RM Clean + Jerk
*1 Sec Pause In Dip + Catch

C. Clean -
Every 2 Minutes x 6 Sets:
- 1 Slow Pull Clean + 1 Clean @ 65-70%

D. 3-4 Sets For Quality -
- 12-15 GHD DB Rows
- 100’ Reverse Sled Drag
- 6-8 Clean Sots Press

Feast Fam, today is the end of Bring-A-Friend week— We hope all friends had a fun week at Feast and decide to stick around and continue to workout with us! We love new seeing new faces in the gym!

Exciting news - Saturday OLY class will now be 75 minutes long! We are continuing to dial in on jerk form. This week on our Power and Split Jerks, we will pause in the Dip and the Catch. Weights will be slightly heavier than last week.. The Slow Pull Clean is back for a second week in a row, this time we will do 1 Slow Pull Clean + 1 Clean.

Sunday 7/16/23

Check Sugarwod for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

BASE Week 3