Monday 10/30/23

A. Squat Clean -
Every 90 Seconds x 8 Sets:
Clean + Hang Clean + Front Squat

Sets 1-3 = @ 70%
Sets 4-6 = @ 75%
Sets 7-8 = @ 80%

B. ‘Rye’ -
AMRAP 8:
1-2-3-4-5...
- Wall Walks
- Box Jump 24/20"

This week we have the same Clean Complex as last week but 5% heavier each set. Next week we will see a new complex as we continue to build in weight across this cycle. Focus on moving with perfect technique during the warm-up — it is your time to dial in on form!

‘Rye’ is a quick AMRAP that will get spicy early on. Be sure to pace the Wall Walks and get to work on the Box Jumps. On Wall Walks, prioritize keeping your arms straight and stacked!! Practice breathing while traveling up and down the wall - holding your breath will only make them feel harder.

Tuesday 10/31/23

A. ‘Sourdough’ -
Every 6 Minutes x 5 Sets:
- 24/18 Calorie Echo Bike
- 12 Pull-Ups
- 10 Alternating Single Leg Squats
- 5 Hang Snatches @ 135/95#

’Sourdough’ has it all… Conditioning, Gymnastics and Weightlifting, oh my! Across the 5 sets, the goal is to be consistent or get faster each time. Scale accordingly so that you have at least 2 minutes of rest each round.

Wednesday 11/1/23

A. Strict Press
Every 90 Seconds x 5 Sets:
- Strict Press x 5 @ 72.5%

B. ‘Ciabatta’
Annie +
100-80-60-40-20:
- Double Unders
50-40-30-20-10:
- Ab Mat Sit-Ups

Same same as last week for our Strict Press sets and reps— just 2.5 % heavier! This cycle we will continue to see more pressing throughout the week with the intent on building a strong foundation for HSPU next cycle. ‘Ciabatta’ is a spinoff of the well known CF benchmark ‘Annie”. The only difference is we are doing double the Double Under reps. Today is a day to practice larger sets of Dubs. Who thinks Mason is going to go unbroken??

Thursday 11/2/23

A. Block Power Clean
Every 90 Sec x 8 Sets:
- 1 Block Pull + 2 Block Power Cleans @ 60-75%

B. Sumo Box Squats
Every 2:00 x 5 Sets:
- Sumo Stance Box Squat x 6 Reps

C. Accessories
3-4 Sets Of:
- 50' Front Rack Barbell Walking Lunge
- Single Arm KB Sotts Press x8/Side
- Weighted GHD Hip Extension x 12-15

This week we are doing a Block Pull + 2 Block Power Cleans. The intention of the pull is dial in on timing and to practice getting full hip extension before bending our arms. This is week 2 of 3 for our Sumo Box Squats. See if you can build a little heavier than last week. Box Squats force our posterior chain to do more work and are easier on the knees. Don’t skip accessories— these are designed to build us a strong foundation for our lifts.

Friday 11/3/23

A. For Quality -
4 Sets Of:
- Feet Elevated Ring Row @21X1 x6-8 Reps
- Strict Dip x 6-8 Reps
- V-Up x 20 Reps

B. ‘Brioche’ -
3 Sets Of:
AMRAP 3:
- 400m Run
- Max Push Jerks Remaining Time
* Rest 2 Minutes Between Sets

Set 1 - 135/95#
Set 2 - 155/105#
Set 3 - 185/125#

We are kicking off class with some strict gymnastics work. Be intentional with your four sets! The stronger we are with strict work— the better off our kipping will be! After, ‘Brioche’ is going to put our Push Jerk capacity to the test. The goal is to pick weights that allow you to move with good form but are challenging enough that you are not going unbroken. Focus on a strong dip and catch position for every single rep!

Saturday 11/4/23

A. ‘Focaccia’ -
With a Partner..
AMRAP 12:
- 30 Calorie Row
- 20 Alternating DB Snatches 50/35#
- 10 Synchro TTB

Rest 4 Minutes..

AMRAP 12:
- 30 Calorie Row
- 20 Power Cleans 185/125#
- 10 Synchro Burpees


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

Olympic Weightlifting

A. Every 90 Seconds x 4 Sets -
Snatch Pull + Power Snatch + Hang Power Snatch @ 60-65%

B. Every 90 Seconds x 4 Sets -
Power Snatch + Hang Power Snatch + BTN Jerk @ 65-70%

C. Every 90 Seconds x 4 Sets -
Hang Power Snatch + 2 OHS @70-75%

D. Accessories
4 Sets Of:
- Reverse Sled Drag x 100'
- Tall Box Jump x 5
- Weighted Plank x 45-60 Seconds

This week we have 12 sets of Power Snatch Complex fun. Every 4 sets the complex will change and weights will go up. Use today to take your time with your lifts and focus on technique. The more dialed in we are on form, the more weight we can move!

Sunday 11/5/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong