Monday 8/21/23

A. 4 Sets For Quality -
- 16 DB Walking Lunges
- 12 Alternating Hanging Leg Raises
*Rest 60-90 Seconds

B. ‘Addison’
5 RFT:
- 6 DB Snatch 70/50#
- 9 TTB
- 30 Double Unders

Happy Monday Friends! This is the final week of our cycle Base. Stay tuned for an IG post later this week going over the details of our next cycle, Grind.

We are kicking off the week with some single leg strength and core work. Our MetCon ‘Addison’ is a triplet that will allow us to push the pace! Since the rep scheme is low we will be going heavier than usual on the DB Snatches. This will give those of you who signed up for Rumble On Ravenswood a chance to practice using the 70/50# dumbbell.

Tuesday 8/22/23

A. Power Clean -
In 12-15 Minutes, Build To Today's Heavy:
- Power Clean x 1.1.1

B. ‘Irving Park’
For Time:
15-12-9 Reps Of:
- Hang Clean 95/65#
- HSPU

After 8 weeks of hammering our pull timing and positions, today we are building to a heavy triple Power Clean from the ground.

‘Irving Park’ will be a fast one. With a descending rep scheme and lighter barbell you should be able to fly through this. The goal is to keep moving and complete each set unbroken or close to it! Focus on breathing with each rep to keep your heart rate under control.

Wednesday 8/23/23

A. ‘Montrose’ -
EMOM x 24:
Min 1 - 15/12 Calories Machine Of Choice
Min 2 - 15 V-ups
Min 3 - 10 Box Jump Overs (24/20”)
Min 4 - 3 Wall Walks

Todays MetCon is our long EMOM of the week. Instead of sprinting the work load, today’s goal is to slow down and be intentional with our movement and breath. Pace the machine calories to take 45-50 seconds, practice keeping your legs straight on the V-ups, prioritize smooth foot work on Box Jump Overs and focus on controlled Wall Walks.

Thursday 8/24/23

A. Pause Front Squat Waves -
Every 2 Minutes x 6 Sets:
Set 1 - 3 Reps @ 75-80%
Set 2 - 2 Reps @ 80-85%
Set 3 - 1 Reps @ 85-90%
Set 4 - 3 Reps @ 80-85%
Set 5 - 2 Reps @ 85-90%
Set 6 - 1 Reps @ 90-95%
*Loading Based Off Of 1RM Front Squat

B. ‘Damen’ -
Every 2 Minutes x 5 Sets:
- 1 Snatch + 2 OHS @55-70%

This is our final week of our Front Squat waves! Who is going to miss them? We will test a Front Squat 1RM during week 2 of our next cycle, Grind. After 8 weeks of building a strong Overhead position with behind the neck work, we are moving the barbell to the floor. This week we have a Snatch + Overhead Squat complex at light to moderate weights. Starting next week we will see some heavier Snatch work on Thursdays.

Friday 8/25/23

A. EMOM 12 -
Min 1 - 5 Shoot Throughs
Min 2 - 10 Pistol Squats
Min 3 - 40 Seconds of Handstand Practice

B. ‘Western’ -
For Time:
- 40 American KBS 53/35#
- 30 Push-Ups
- 20 C2B
- 30 Push-Ups
- 40 American KBS 53/35#

Part A is a 12-Minute EMOM to practice some gymnastics. Coaches will go over progressions for each movement. Those of you who can do Free Standing Handstands or are close will get to show off your skills today! ‘Western’ is a spicy push/pull chipper. Break up movements into smart sets with quick rests between to keep moving.

Saturday 8/26/23

’Rockwell‘ -
With A Partner...
AMRAP 20:
- 20 Power Snatches 95/65#
- 30 Calorie Row
- 20 Thrusters 95/65#
- 30 Bar Facing Burpees

Join us Saturday at 8 or 9am for our Partner workout. This week we have a fun AMRAP with some Barbell, Rowing and Burpees!

Olympic Weightlifting

A. Clean + Jerk 1RM
In 20 Minutes, Build to A Heavy:
- Clean + Jerk x 1

Today is the day! Eat breakfast, jam to your favorite heavy lifting playlist on the way to the gym and get ready!! We are retesting our 1 RM clean + jerk. Class will have a long warm-up to prep for this heavy lift. After finding our 1RM, class will go through a cool down together.

Sunday 8/27/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

BASE Week 9