Monday 7/24/23

A. Back Squat -
4 x 12 Reps @ 50-55%

B. ‘Boardwalk’
Every 2 Minutes x 4 Sets:
- Row 300/250m
- Burpee Box Jump Overs Remaining Time 24/20'“
*Rest 1 Minute Between Sets

This week we are working with the same percentage as week 2 for Back Squats— but will be doing 12 reps each set instead of 10. Next week we will build to a heavy 8 reps on Back Squat.

‘Boardwalk’ is a spicy couplet of Rowing and Burpee Box Jump Overs. This METCON is a total of 4 sets with a 1 minute rest between each set. The goal is to get through the row and attack the BBJOs. Try to get the same number of reps each set!

Tuesday 7/25/23

A. Power Clean Complex -
Every 90 Seconds x 6 Sets:
3 High Hang Power Cleans + 2 Hang Power Cleans + 1 Low Hang Power Clean @50-60%

B. ‘Park Place’
AMRAP 12:
- 4 Strict Pull-ups
- 8 Toes To Bar
- 12 Single Arm DB Push Presses (6/arm) (50/35 lbs)

Today is going to be grippy! Up first we are holding onto the barbell for 6 Hang Power Cleans. We will be practicing pulling from different positions; 3 from High Hang, 2 from Above the Knee Hang, and 1 from Low Hang. Percentages are light so we can continue to dial in our technique.

After we have a 12 minute AMRAP called ‘Park Place’. This METCON was designed to build Strict Pull-up strength, practice T2B with fatigued grip, and train our overhead stability. The goal is to get 6+ rounds so scale as needed!

Wednesday 7/26/23

A. ‘Pennsylvania Avenue’ -
AMRAP 20:
- 400m Run
- 20 American KBS
- 40 Wallballs
- 60 Double Unders

‘Pennsylvania Avenue’ is a 20 minute AMRAP that will force you to pace yourself. Today’s goal is to find your groove and keep moving without taking any long rests. Try breaking up your KBS into 2 sets and Wall Balls into 3-4 sets with quick rests between.

Thursday 7/27/23

A. Behind The Neck Snatch Grip Push Jerk -
EMOM x 4:
- 2 Reps @ 60-65%

B. Snatch Balance -
EMOM x 5:
- 4 Reps @ 50-55% of Snatch 1RM

C. Pause Front Squats -
Every 2 Minutes x 6 Sets:
1 - 6 Reps @ 55-60%
2 - 4 Reps @ 60-65%
3 - 2 Reps @ 65-70%
4 - 6 Reps @ 60-65%
5 - 4 Reps @ 65-70%
6 - 2 Reps @ 70-75%
*Loading Based Off Of 1RM Front Squat

D. 3-4 Sets For Quality
- Barbell Hip Thrusts @21X2 x 8-10 Reps
- Banded Side Plank Rows x 15-20/Side
- Split Stance DB Strict Press x 8 Reps / Side

Our behind the neck work is progressing to Push Jerks and Snatch Balances this week. The Snatch Balances are light this week in order to prioritize technique and dropping under the bar quickly. We will build on Snatch Balances for the next 4 weeks. Front Squat waves continue! This week is the same as last with a 5% increase in loading.

The accessory work today is good stuff…Barbell Hip Thrusts for strong glutes, Side Plank Rows to train anti-rotation and Split Stance Presses for overhead strength and to reinforce the position and balance needed in our Split Jerks.

Friday 7/28/23

A. EMOM 12 -
Min 1 - 2 Reps RMU Complex OR 6 Ring Dips
Min 2 - 30-45 Second Wall Facing HS Hold
Min 3 - 15- 20 Ab Mat Sit-ups

B. ‘North Carolina Avenue’ -
Every 90 Seconds x 8 Sets:
- 3 Deadlifts @ 65-70%
- 7/5 Calories Echo Bike

Up first we have a gymnastics EMOM with a focus on building Ring Dip strength and Handstand capacity.

’North Carolina Avenue’ is an opportunity to practice your favorite things… heavy lifting and Echo Bike! The goal of this METCON is to build deadlift strength and confidence lifting heavier loads while fatigued. You should have 30-45 seconds of rest each round to catch your breathe. The intention is to keep solid form on Deadlifts and attack the Bike calories.

Saturday 7/29/23

’Pacific Avenue‘ -
In Teams Of 3...
AMRAP 30:
-400m Run
-60 Air Squats
-30 Push-ups
-400m Run
-60 Walking Lunges
-30 Burpees

REMINDER, today we are meeting at Montrose Track @ 10am for a track workout + beach hang after! Feel free to bring friends! Gym will not be open Saturday or Sunday. Come hang with us at the track + beach or get outside and do your own thing. Enjoy the weather and your weekend!

Sunday 7/30/23

FEAST WILL BE CLOSED SUNDAY 7/30!!

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

BASE Week 5