GRIT Week 6
Monday 11/27/23
A. ‘Parachute’ -
Every 3 Minutes x 7 Sets:
- 12/8 Calories Echo Bike
- 1 Squat Clean
*Build To A Heavy Squat Clean Across 7 Sets
B. Cool Down -
3-4 Sets Of:
- Single Leg RDL x 6-8 Reps / Side
- Half Kneeling Rotational Med Ball Throw x 8-10 / Side
Happy Monday Feast Fam, we are kicking the week off heavy! Over the course of 7 sets we will build to a heavy Squat Clean. Use the Echo Bike to warm-up your legs for each lift. Pace the bike to take about a minute and then use the next minute to complete your Squat Clean. The third minute is your time to rest and add weight to the barbell for the following set.
Our cool down today is important work— Single Leg RDLs to build our posterior chain and coordination. And Rotational Med Ball Throws to train rotational power.
Tuesday 11/28/23
A. 3-4 Sets Of -
- Parallette L-sit x 20-30 Sec
- Low Ring Transitions x 6-8 Reps
- GHD Sorenson Hold x 30 Seconds
B. ‘Traveller’
With A Partner, Alternating Rounds.
10 Rounds For Time ( 5 Each):
- 30 Double Unders
- 15/10 Calorie Row
Class will start today with some gymnastic accessories. Be intentional as your work through your 3-4 sets and practice maintaining strong positions! Part B is some spicy sprint repeats. Grab your gym bestie to attack ‘Traveller’ with. The buy in for each round is 30 Double Unders, once you get through these give the Row calories everything you have. Be sure to hype your partner up and cheer them on!
Wednesday 11/29/23
A. Strict Press
Every 2 Minutes x 5 Sets:
- Strict Press x 5 @ 82.5%
- Standing Banded Row x 10-12 Reps
B. ‘Nobody To Blame’
AMRAP 15:
- 14 Alternating Pistol Squats
- 12 HSPU
- 10 Toes-to-Bars
Final week of Strict Press percentage work. Next week we will test for a new 1 RM!
‘Nobody To Blame’ is a 15 minute gymnastics AMRAP. Pick a pace that allows you to move consistently throughout the 15 minutes. Scale the workload or movements to something that allows you to get 1 round every 90 seconds.
Thursday 11/30/23
A. Power Clean
In 15-20 Minutes:
Build to a 1 RM Power Clean
B. Low Box Front Squat
EMOM x 8 Minutes:
- 3 Low Box Front Squats @ 60-65%
C. Cool Down
3-4 Sets Of:
- Box Jump x 5 Reps
- Turkish Get Up x 2 Reps / Side
- Band Pull Through x 15-20 Reps
After weeks of pulling from the blocks and focusing on the top half of our pull, we are back to pulling from the ground. Today we are building to test for a new 1RM Power Clean! After we have Low Box Front Squats that are slightly heavier than 2 weeks ago. Focus on controlling all the way down to take a seat on the box, pause for a quick second and then explode off keeping your elbows/chest up!
Friday 12/1/23
A. Push Press + Push Jerk -
EMOM x 10 Minutes:
1 Push Press + 2 Push Jerks @ 65-70% of Push Jerk
B. ‘Tennessee Whiskey’ -
For Time:
- 100 Wallballs
- 50 Pull-ups
*Partition Reps However You Want
This is our last week of Jerk percentage work. Next week we will be retesting our Push Jerk 1RM.
‘Tennessee Whiskey’ is a couplet of 100 Wallballs and 50 Pulls-ups. The twist is you can choose to partition the reps however you see fit. Select a strategy that will keep you moving until the work is complete. If you start with too big of sets you may end up taking longer rest! Try to come into class with a plan for this one!
Saturday 12/2/23
Partner WOD
A. ‘Fire Away’ -
AMRAP 30
Team Of 3
- 30 Bench Press 135/95#
- 30 Power Cleans 135/95#
- 180 Double Unders
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Power Snatch
In 15-20 Minutes:
Build To A 1RM Power Snatch
B. Overhead Squat
EMOM x 8 Minutes:
- 3 OHS @ 70-75% Of Heavy 5 From Last Week
C. Accessory -
3-4 Sets Of:
- Dimmel Deadlift x 15 Reps @ Light to moderate weight
- Sandbag Carry x100'
- Suitcase Carry x100' / Side
The day is here to retest our Power Snatch 1 RM! Last week we worked on getting under some heavy doubles to help prep for this. Focus on being aggressive with your jump, moving your feet, getting under the bar quick and having a strong “punch” overhead!
Sunday 12/3/23
Check Streamfit for SUNDAY SWEAT Class
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong