Monday 9/11/23

A. Barbell Walking Lunges
4x16 Alternating Reps
*Start Light & Build Each Set

B. ‘Blitz’

3 Rounds For Time:
- 12 Deadlifts 225/155#
- 20 WallBalls 20/14#

Happy Monday! For Barbell Walking Lunges we will need to get into small groups and share barbells. The goal is to start with something super light and build each set to find a tough but manageable 16 reps.

‘Blitz’ will be over and done in a blitz! Today is the to try to go unbroken on Wall Balls. Grab a weight that you think you can do 20 reps in a row each set!

Tuesday 9/12/23

A. EMOM 12
30-45 Seconds Of Work Each Minute:
Min 1 - Jump Rope
Min 2 - Dragonflys
Min 3 - Ring Reverse Flys
Min 4 - HS Hold Against Wall

B. ‘Sweep’
AMRAP 7:
2-4-6-8..
- Burpee BMU
*25 Double Unders After Each Round

Class will start with a gymnastics EMOM. If you have Double Unders, for minute 1 choose to do Single Unders or practice Crossovers. If you are still working on Double Unders, use minute 1 to practice them!

‘Sweep’ is an AMRAP to continue to practice BMU. Today each Muscle-up will be done as a single since we are adding a Burpee to the rep. See if you can make every rep look the same… jump to Hollow, Arch, then Muscle-up! If you don’t have Muscle-ups we can do Burpee Pull-ups or Ring Rows.

Wednesday 9/13/23

A. ‘Red Zone’
AMRAP 25:
- 3 Minutes on Machine of Choice
- 400m Run

Wednesday means zone 2 work! Today is the day to find your groove and move at a steady pace. Select the machine you did the 12-minute calorie test on on focus on finding a pace that allows you to move intentionally. This should be a pace you can do nasal breathing at.

Thursday 9/14/23

A. Snatch Drills -
EMOM x 6:
Min 1 - 5 Sotts Press
Min 2 - 5 Snatch Balances

B. Snatch Lift-Off + Snatch -
Every 90 Seconds x 8 Sets:
1 Snatch Lift-Off + 1 Snatch
@70-80%

C. Speed Squats
Every 45 sec x 8 Sets:
- 3 Back Squats @ 55%

This is our last week of these specific drills and working on the Snatch Lift-off. Weights are getting heavier so be sure to pay attention and follow along with the entire warm-up today so you are ready to Snatch! Next week we will move on to Segmented Snatches. This is also our last week for Speed Squats, remember the goal is speed NOT weight! Focus on perfect form and speedy reps. Next week we will move onto Speed Pulls.

Friday 9/15/23

A. 4 Sets For Quality -
- Single Arm DB Row x 8-10 /side
- Band Assisted Push-Up x 15-20
- Max L-Sit Hold

B. ‘Spike’ -
21-15-9
- Echo Bike
- TTB

Today kicks off with some upper and core accessory work. Work through 4 sets at your own pace and focus on quality movement.

‘Spike’ is a sprint style workout. As the reps go down, try to go faster! Be sure to break up TTB to prevent burning out. You core may feel fatigued after the L-sits in part A. Scale to single leg TTB, Hanging Knee Raises or V-ups.

Saturday 9/16/23

’Juke‘ -
With A Partner...
For Time:
- 100 Double Unders
- 60 Power Snatches 95/65#
- 100 Double Unders
- 50 Overhead Squats 95/65#
- 100 Double Unders
- 40 Thrusters 95/65#
- 100 Double Unders

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting

A. Jerk Drills -
- 2x10 Strict Press In Split Stance
- 3x5 Jerk From Split
- 3x5 Drop Jerk

B. Jerk Drive + Split Jerk -
Every 90 Seconds x 8 Sets:
- 1 Jerk Drive + 1 Split Jerk @ 75-85% With 2 Sec Pause In Catch

C. Deficit Floating Clean Pulls
- 4x3 @ 80-85 % Of 1RM Clean

This is our last week of Jerk drive work. Focus on a strong dip position and being powerful with your drive. Pause for 2 seconds in the catch to ensure stability before standing up each rep. Next week we will continue Split Jerk work and will see Front Squats.

Sunday 9/17/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

GRIND Week 3