Monday 10/2/23

A. Pause Deadlift
Every 2 Minutes x 5 Sets:
- 3 Pause Deadlifts
* Start moderate & build as able

B. ‘Hocus Pocus’
AMRAP 7:
- 1,000m Row
- Remaining Time Max HSPU

Happy Monday Feast Fam, It’s October and officially spooky season!! Thanks again to all of our volunteers this past weekend at Rumble On Ravenswood. We could not have done it without you!

Today we are kicking off class with some Pause Deadlifts. We will pause for 2 seconds a few inches off the ground then finish the rep. Each rep will be pulled from a dead stop. ‘Hocus Pocus’ is only 7 minutes but it will be a spicy one. The workout kicks off with a 1,000m Row and is followed by max HSPU in remaining time. Scale HSPU to reps with an AbMat or to DB Push Press. Plan to Row at a steady pace then work on small quick sets for the HSPU!

Tuesday 10/3/23

A. 4 Sets For Quality
- 5 Low Ring MU Transitions
- 5/Side Negative Box Step Down
- 10 Hollow Rocks
- 10 Arch Rocks

B. ‘Halloweentown’
12-9-6 Reps Of:
- Front Squats 135/95#
- BMU

Class will begin with some gymnastics accessories. Focus on hitting each position on your Low Ring Transitions and controlling all the way down on your Negative Box Step Downs. ‘Halloweentown’ is a chipper with higher reps of Muscle-ups than we are used to. We have a lot of scaling options in class for Muscle-ups so be sure to check in with your coach on what you should do! Front Squat weight should be around 50% of your 1RM.

Wednesday 10/4/23

A. ‘Nightmare On Elm Street’
AMRAP 25:
- 400m Run
- 20 TTB Or V-Ups
- 24/18 Calorie Echo Bike
- HS Skill Of Choice

‘Nightmare On Elm Street’ is another long Wednesday AMRAP. We are still focused on Zone 2 work so don’t rush out of the gate! This week we are incorporating some gymnastics within our Zone 2. Do your best to find a steady pace that allows you to keep your breathing and heart rate under control!

Thursday 10/5/23

A. Segment Snatch -
Every 2 Min x 8 Sets:
- 1 Segment Snatch + 2 OHS @ 75-85%

B. EMOM 8 -
Min 1 - 4 Deficit Snatch Pulls @ 65-70%
Min 2 - 8 Barbell Upright Rows @21X1 (empty bar or light weight)

Final week of our Segment Snatch. This week we are adding in 2 Overhead Squats, be prepared for these to feel a little heavy! Focus on controlling reps and dialing in on form. Next week we will deload and the following week test a 1RM Snatch.

Friday 10/6/23

A. Dips -
In 10 Minutes...
- Build To A Tough 3 Weighted Dip

B. ‘Coraline’ -
4 RFT:
- 8 DB Box Step Ups 50/35# 24/20"
- 45 Single Unders
- 16 Push-Ups

At the start of class you can choose to build to a heavy set of Dips or work on 5 sets of 5 reps at bodyweight. Our MetCon will be a quick one. See if you can stay unbroken on Step Ups and Single Unders and then break up push-ups as needed. Prioritize push-up form over speed today!

Saturday 10/7/23

A. ‘FrankenStein’ -
For Time With A Partner:
- 1200m Run
- 40 Clean + Jerks 75/55#
- 30 Burpee Box Jump Overs 24/20"
- 800m Run
- 30 Clean + Jerks
- 20 Burpee Box Jump Overs
- 400m Run
- 20 Clean + Jerks
- 10 Burpee Box Jump Overs

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

Olympic Weightlifting

A. Jerk Drills -
EMOM 6:
Min 1 - 6-8 Clean Sots Press
Min 2 - 5 Tall Jerks With 3 Sec Pause In Catch

B. Split Jerk -
EMOM 10:
- 2 Split Jerks With Pause In Dip + Catch @ 50-60%

C. Tempo Squat -
4 Sets Of:
- 5 Tempo Squat @3XX1 @ 55-65%
*Rest 90 Seconds - 2 Minutes Between Sets

This week we are continuing to work on Jerk drills followed by some light Split Jerks to hammer in perfect form. Next Saturday we will be testing a 1RM Split Jerk

Sunday 10/8/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong