Monday 9/25/23

A. Bulgarian Split Squat
4 Sets Of:
- 6-8/side Barbell Bulgarian Split Squats
- 45-60s Forearm Plank

B. ‘Acadia’

21-15-9 Reps Of:
- Squat Cleans
- Box Jump Overs 24/20"

Round 1 - 95/65#
Round 2 - 135/95#
Round 3 - 165/115#

Today, we are focusing on some single leg strength work with Bulgarian Split Squats. Unilateral training offers many benefits! Split Squats will challenge your balance and core stabilization.

‘Acadia’ is a fun chipper of Squat Cleans and Box Jump Overs. Be prepared for a leg burn! The plot twist is, as the reps go down, the weight goes up. Overall the weights should feel light to moderate, not heavy. Scale as needed in order to keep moving.

Tuesday 9/26/23

A. Handstand Skills
In 10 Minutes, Complete 3-4 Sets Of:
- 50'/Side Plate Waiter Carry
- 10-15 Shotguns
- 1/Direction Pike Handstand Around The Box

B. ‘Zion’
EMOM 20:
Min 1 - 8 DB Bench Press 50/35#
Min 2 - 60 Double Unders
Min 3 - Max BMU
Min 4 - REST

This week we are going back to the basics with some fun Handstand work. ‘Zion’ is a longer EMOM to give athletes a chance to practice some bigger sets of Muscle Ups. Minutes 1 and 2 are to fatigue upper body and get heart rate up, while minute 3 is to push the effort on BMU. Minute 4 will give you a chance to rest in order to ensure good form each round.

Wednesday 9/27/23

A. ‘Grand Teton’
AMRAP 30:
- 800m Run
- 50/40 Calories Machine 1
- 400m Run
- 50/40 Calories Machine 2

‘Grand Teton’ is our longest AMRAP yet this cycle. 30 minutes of running and machine work. Reminder Wednesdays are designed to slow us down. Try to find a groove that allows you to stay consistent for 30 minutes. If you’re up for it, you can give nasal breathing a try today!

Thursday 9/28/23

A. Segment Snatch -
Every 2 Min x 8 Sets:
- 1 Snatch Pull + 1 Segment Snatch @ 70-80%

B. EMOM 8 -
Min 1 - 2 Deficit Snatch Lift-Offs + 3 Deficit Snatch Pulls @ 55-60 %
Min 2 - 8-10 Alternating KB Sotts Press

Week 2 of the Segment Snatch! This week we have a Snatch Pull + a Segment Snatch. After we have an EMOM to continue working on our Deficit Lift-offs and Pulls along with some KB Sotts Press. Be sure to check Streamfit for our additional accessory work for today!

Friday 9/29/23

A. Push Jerk -
Every 2 Minutes x 6 Sets:
- 4 Push Jerks

B. ‘Glacier’ -
For Time:
- 50/40 Calories Machine Of Choice
- 40 Alternating DB Clean + Jerk 50/35#
- 40 Wallballs 20/14#
- 40 Burpees

Today we are building to a heavy set of 4 Push Jerks followed by a spicy Chipper! You will complete 40 reps of each movement. Try to keep moving, once you complete the 40 reps you are done with that movement and onto the next!

Saturday 9/30/23

REMINDER - No Class Today!

Come hang out at the gym and support our athletes competing in our Rumble On Ravenswood competition!

Sunday 9/31/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

GRIND Week 5