Monday 10/23/23

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

Sets 1-3 = @ 65%
Sets 4-6 = @ 70%
Sets 7-8 = @ 75%

B. ‘Checkers’ -
3 Sets Of:
- Max Unbroken Wall Balls
* Rest 60 Seconds After Each Set

Our new cycle, Grit kicks off this week! This cycle is 6 weeks long. Each Monday we will be working on squat cleans with percentages increasing week to week.

‘Checkers’ is a METCON that will give us a chance to put our Wallballs endurance to the test. The goal is to hit at least 30 reps on set 1 so scale the Wallball weight as needed!

Tuesday 10/24/23

A. ‘Scrabble’ -
EMOM 42:
Minute 1 - :30 Sec of Strict Pull-Ups
Minute 2 - 8 Deadlifts @ 225/155# (45-50%)
Minute 3 - 8 Bar Facing Burpees
Minute 4 - :30 Sec Of Strict TTB
Minute 5 - 200m Run
Minute 6 - Rest

’Scrabble’ is going to be a long one! Throughout this cycle we will be doing a lot of strict work to get ready for higher reps of kipping in our next cycle. Tuesday workouts will be a mix of skill work and longer MetCons.

Wednesday 10/25/23

A. Strict Press
Every 90 Seconds x 5 Sets:
- Strict Press x 5 @ 70%

B. ‘Clue’
Every 3 Minutes x 5 Sets:
- 15/12 Calorie Echo Bike
- 50' DB Walking Lunge 50/35#

This cycle each Wednesday will kick off with strict press. Every week loading will increase 2.5%.

‘Clue’ is going to give us a chance to flush our legs out on the echo bike and work on some single leg strength with DB walking lunges. Pace yourself so you can be consistent each round and perform controlled reps on your lunges!

Thursday 10/26/23

A. Block Power Clean
Every 90 Sec x 8 Sets:
- Block Power Clean x 3 @ 55-60%

B. Sumo Box Squats
Every 2:00 x 5 Sets:
- Sumo Stance Box Squat x 6-8 Reps

C. Accessories
3-4 Sets Of:
- Sled Push x 100'
- KB Mixed Rack Carry x 100' / Side

The next 5 weeks we will work on power cleans from blocks. Blocks will force us to accelerate the bar more rapidly because of the limited distance. Blocks are a great tool to train speed / rate of force development. Weeks 1-3 we will work on sumo stance box squats while weeks 4-6 we will work on front box squats. Box squats will activate more of our posterior chain and be easier on the knees.

Friday 10/27/23

A. Push Jerk -
In 15 Minutes...
Build To A 1RM

B. ‘Monopoly’ -
AMRAP 12:
- 30 Double Unders
- 12 Push-Ups
- 5 Front Squats @155/105#
- 8 TTB

We are kicking off today with a 1 RM push jerk test. The next 5 weeks we will be working on push jerks either as a separate strength piece or within a METCON. ‘Monopoly’ is an AMRAP to pace. This week is leg heavy so be sure to come into class early to hop on a bike / foam roll if you’re feeling sore! See if you can pace yourself to keep push ups and TTB unbroken each round.

Saturday 10/28/23

A. ‘Battleship’ -
AMRAP 25:
Partners Alternating Complete Rounds
- 15/12 Calorie Row
- 10 Alternating DB Snatches 50/35#
- 8 Burpee Box Jump Overs 24/20"

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

Olympic Weightlifting

A. Snatch Technique -
EMOM 6:
Minute 1 - 6-8 Snatch Sotts Press
Minute 2 - 2 Snatch Deadlifts + 2 Snatch High Pulls + 2 Muscle Snatches

B. Power Snatch-
In 15 Minutes…
- Build To A Heavy Power Snatch

C. Accessories
3-4 Sets Of:
- DB Bench Press x 8-10
- Single Leg RDL + Jump x 8 / Side
- Single Arm OH Walking Lunge x 16 (Switch After 8)

This cycle we will be dialing in on the power snatch! Each week we will work on pulling from different positions as well as working on some behind the neck jerks and overhead squats. We will Retest our power snatch after the 6 weeks.

Sunday 10/29/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong