Monday 10/16/23

A. Squat Clean -
Every 2 Minutes x 8 Sets:
Set 1 - 4 Reps
Set 2 - 3 Reps
Set 3 - 2 Reps
Set 4-8 - 1 Rep
*Build To A Heavy

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 is our final week of our current cycle, GRIND. Next week will kick off the start of our next cycle. Stay tuned on IG for more details on our upcoming cycle!

Today we are building to a heavy clean. Next cycle we will be doing percentage work off of the number we hit today so be sure to record your score. ‘Boardwalk’ is a retest. To look up your score from the last time we did this, open the WOD on your Streamfit App, click ‘actions’ and then click ‘compare history’. See if you can squeeze out a burpee or two more this time around!

Tuesday 10/17/23

A. TTB Test -
Every 3 Minutes x 3 Sets:
- Max Reps Unbroken TTB

B. Pumpkin Patch -
AMRAP 10:
3-6-9-12-15...
- S2OH 135/95#
* Perform 45 Double Unders After Each Set

We are testing our Toe To Bar capacity today. You can expect to see some high rep TTB workouts in our next cycle. We will repeat this TTB test in the future so don’t forget to enter your score into our Streamfit App! ‘Pumpkin Patch’ will be shoulder burner than keeps our heart rate up. See how long you can remain unbroken on the S2OH. Some tips would be to do push jerks in order to save your shoulders and to be aware of your breathing. Find a pattern of breathe that allows you to keep a strong midline throughout each rep!

Wednesday 10/18/23

A. ‘Cinnamon Toast Crunch’
- 12 Minutes Max Calories On Machine Of Choice

Another retest! Choose the same machine that you performed this 12 minute test with 8 weeks ago. Reminder to check your previous calorie count on the Streamfit App by going to the WOD, clicking ‘actions’ and then ‘compare history’.

Focus on finding a sustainable pace that is slightly quicker than what you maintained the first time around. Save a little push for the end!

Thursday 10/19/23

A. In 20 Minutes..
- Build To A 1RM Snatch

To those off you who have been at the gym every Thursday the past two cycles…. our snatch 1RM is finally here! Come in to class with a game plan on how to slowly build up to a heavy lift across 20 minutes. You should perform 8-10 lifts during the time given— so think about loading for each set. Smaller jumps are your friend when snatching!!

Friday 10/20/23

A. Strict Gymnastics Test 1 -
:30 Sec On :30 Sec Off
Minute 1 - Strict HSPU
Minute 2 - V-ups
Minute 3 - Strict Pull-ups

B. ‘Haunted House’ -
For Time:
- 100 American KBS 53/35#
*Perform 5 Shuttle Runs Every Time You Break

This Friday we are repeating a gymnastics test from a few months ago. Check your previous score and see if you’ve progressed. We will use this test to see which movements we have gotten better and where we need to put in more work! ‘Haunted House’ will be a grippy one. Plan to start with as big of a set as you can, use the shuttle runs as a chance to catch your breathe and give your grip a break.

Saturday 10/21/23

A. ‘Apple Picking’ -
In A Team Of 3
AMRAP 30:
- 30 WallBalls 20/14#
- 30 Bench Press 135/95#
- 30 Box Jump Overs 24/20"
- 30 DB Snatches 50/35#

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

Olympic Weightlifting

A. Bench Press -
In 15 Minutes...
- Build To A Heavy Single

B. OverheadSquat -
Every 2:30 x 4 Sets:
- Overhead Squat x 8-10 Reps @ Light Weight

This week we are prepping for the start of our next cycle. We will be focusing on Overhead Squats and Bench Press so today we will test our 1RM bench in order to have a number to do percentage work off of in upcoming weeks. We have higher reps of overhead squats to build confidence in the movement before increasing loading next week. Check Streamfit to view the accessory work!

Sunday 10/22/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong