Monday 9/18/23

A. Sumo Deadlift
*Build Each Set
Set 1 - 10 Reps
Set 2 - 8 Reps
Set 3 - 6 Reps
Sets 4-7 - 3 Reps

B. ‘Golden Gate Bridge’

EMOM 10:
Min 1- :20 Row
Min 2- :20 WallBalls (20/14#, 10/9')

Happy Monday, we are kicking off the week with sumo deadlifts. The goal is to find a heavy 3 reps by the end of 7 sets. The sumo stance is wider than our conventional deadlift and will give us a chance to practice pulling weight off the ground from a different position.

‘Golden Gate Bridge’ is an EMOM to work on row and wallball sprint efforts. Each minute we will alternate between the two movements and perform 20 seconds of max effort. The goal is to stay unbroken on the wallballs so scale the weight as needed!

Tuesday 9/19/23

A. EMOM 12
Minute 1 - 5 Dips
Minute 2 - 15 Hollow Rocks + 10 Arch Lifts
Minute 3 - 5 Straight Arm Hollow Jumps

B. ‘Space Needle’
AMRAP 10:
- 3 BMU
- 4 Wall Walks
- 5 Shuttle Runs

Class will start with a gymnastics EMOM that focuses on BMU skills. Building strength with dips, training our hollow and arch positions and working on straight arm hollow jumps to practice being patient / not bending our arms early.

‘Space Needle’ is an AMRAP to practice gymnastics under fatigue. The goal is to stay unbroken on BMU and keep moving on wall walks. Use the shuttle runs as your recovery. Athletes should scale to kipping chest to bar OR kipping chin over bar pull-ups. If you are still building the strength needed for kipping, scale to ring rows + push-ups.

Wednesday 9/20/23

A. ‘Grand Canyon’
AMRAP 25:
- 30 Calories On Machine Of Choice
- 20 Burpees
- 90 Single Unders

Wednesday means zone 2 work! 25 minutes is a long time so start slow and settle into a comfortable pace. Think of this as a conversation pace. Zone 2 will help increase aerobic capacity, so even if it feels boring, it is important!

Thursday 9/21/23

A. Segment Snatch -
Every 2 Minutes x 8 Sets:
- 1.1 Segmented Snatch

B. EMOM 10 -
Minute 1 - 3 Deficit Lift Offs + 3 Deficit Speed Pulls @ 45%
Minute 2 - 30-45 Sec Forearm Plank

This week kicks off our first week of segment Snatches. Across the 8 sets build as you are able. We are moving on from speed squats and now will be focused on speed pulls. Part B consists of deficit lift-offs and deficit speed pulls to build our power off the ground. Be sure to complete the cool down on StreamFit after finishing part B!

Friday 9/22/23

A. 4 Sets For Quality -
- 5/Side SA DB Push Press
- 12-15 GHDSU
- 4 Strict Pull-Up

B. ‘Mount Rushmore’ -
30-20-10 Reps Of:
- Alternating KB Goblet Reverse Lunges (53/35#)
- American KBS

In Part A we will build to a heavy 5 single arm DB push press. We will also touch on GHDSU and strict pull-ups.

‘Mount Rushmore’ is a kettlebell chipper. If you have solid grip endurance, this is one to challenge you. See if you can go unbroken on the swings. Use the lunges to catch your breathe.

Saturday 9/23/23

’Gateway Arch‘ -
With A Partner...
AMRAP 5:
Echo Bike Calories
-Rest 2 Minutes
AMRAP 5:
TTB
-Rest 2 Minutes
AMRAP 5:
Row Calories
-Rest 2 Minutes
AMRAP 5:
Push-Ups

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

Olympic Weightlifting

A. EMOM 6 -
Minute 1 - 6-8 Jerk Dip + Drives
Minute 2- 6-8 Strict Press In Split Stance

B. Split Jerk -
Every 2 Minutes x 6 Sets:
- Split Jerk With Pause In Dip + Catch @ 80-90%

C. Tempo Squat + Push Jerk
Every 2 Minutes x 5 Sets:
4 Tempo Front Squats @41X1 + 1 Push Jerk With 2 Second Pause In Catch @ 45-50%

We are getting heavy with split jerks this week! The goal is to catch in a solid position and pause for 2 seconds before standing up each rep. The next 3 weeks we will follow our split jerks with tempo front squats and push jerks. Check the StreamFit App for the end of class accessory work!

Sunday 9/24/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

GRIND Week 4