Monday 10/9/23

A. Front Rack Reverse Lunges
Every 3 Minutes x 3 Sets:
- 20 Alternating Front Rack Reverse Lunges

B. ‘Something Borrowed’
AMRAP 12:
- 400m Run
- 12 Hang Power Snatches 75/55#
- 9 HSPU

Happy Monday Feast Fam. We are on week 7 of our cycle GRIND. This week is a deload so be sure to come in and take it easy! Next week is our last week of this cycle.

We are kicking off this week with some Front Rack Reverse Lunges. Be sure to keep weights lighter today and not build super heavy. Focus on slow and controlled reps! ‘Something Borrowed’ is a workout to pace. Use the Run as recovery and aim to go unbroken on the Hang Power Wnatches and HSPU.

Tuesday 10/10/23

A. ‘A Quiet Place’
EMOM 25:
Min 1 - 20 Wallballs 20/14#
Min 2 - 60 Double Unders
Min 3 - 6-8/Side KB Hang Snatch 53/35#
Min 4 - 12 Burpees
Min 5 - Rest

This Tuesday we have a long EMOM. Each minute should feel more than manageable so scale reps/weights as needed. Today is the day to practice controlling your breathe and focusing on quality movement instead of rushing!

Wednesday 10/11/23

A. ‘License To Wed’
AMRAP 25:
- 30/25 Calories Machine Of Choice
+
2 Rounds Of:
- 9 TTB
- 12 Box Jumps
- 3 Wall Walks
**Add 5 Calories To Machine Each Round

‘License to Wed’ Is another 25 minute AMRAP to practice pacing machine work and Gymnastics. Know your pace! Today’s goal is to move at a consistent pace from start to finish.

Thursday 10/12/23

A. EMOM 6 -
Min 1 - 6 Pressing Snatch Balances
Min 2 - 2 Snatch Lift-Offs + 2 Snatch Pulls + 2 Muscle Snatches

B. Snatch -
Every 30 Seconds x 20 Sets:
- 1 Snatch @ 60-65%

C. Accessory -
4 Sets For Quality:
- 4 Snatch Deadlifts @ 100-110%
- 15 DB Incline Y Raises With Pause @ Top

Today we are doing 20 Snatch singles at a moderate weight. The goal is for every rep to be perfect! Resist from going heavier than the listed percentages today— next week we are testing a 1RM Snatch.

Friday 10/13/23

A. Strict Press -
Every 2 Minutes x 5 Sets:
- 6-8 Strict Press

B. ‘13 Hours’ -
4 RFT:
- 8 Kipping Chest To Bar
- 50' Single Arm Overhead Walking Lunge 50/35#

Since this is deload week, we are doing working sets of 6-8 reps instead of building to a heavy set. Build as able on the Strict Press, but don’t sacrifice form. Make sure you feel warm and ready to go by the time part B starts, it will be a quick one! Kipping Chest To Bar will give us a chance to practice controlling our body in space with a bigger Kip. No Butterfly today!!

Saturday 10/14/23

A. ‘Big Miracle’ -
With A Partner
For Time:
Buy In:
- 800m Run
+
- 80 Thrusters 95/65#
- 80 Bar Facing Burpees
- 80 American KBS 53/53#
+
Buy Out:
- 100/70 Calories Echo Bike

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

Olympic Weightlifting

A. Split Jerk -
In 20 Minutes:
- Build To A 1RM Split Jerk

B. BackSquat -
Every 2 Minutes x 5 Sets:
- 5 Back Squats @ 60%

C. Cool Down -
3 Sets Of:
- 8-10 DB Bench Press
- 100' Dual KB Front Rack Carry
- 100' Sled Push

Today is the day! After weeks of Jerk drills and Split Jerks, we are going to build to a 1RM. Be sure to fuel up for class and come in ready to go. If you get to the gym early, hop on a machine for an easy 10-15 minutes to ensure your body is warm and primed to move some heavy weight!

Sunday 10/15/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong