Monday 8/28/23

A. Back Squat -
Build To a Heavy 3 Reps In 15 Minutes

B. ‘Scrambled Eggs’
2 Rounds For Time:
- 20 Strict Press 75/55#
- 20 Box Jumps 24/20"

Happy Monday Friends! Welcome to the start of our next cycle, Grind. Mondays will be heavy lower body days and each week will alternate between a Squat or a Hinge exercise. Week 1 we are building to a heavy 3 Back Squat. The goal is to know when to call it— before form becomes sloppy or failing a rep!

You’ll finish ‘Scrambled Eggs’ in the blink of an eye. The goal of this MetCon is to send it! The loading for Strict Press is light so try to do them unbroken or in as little sets as possible. Find your groove on the Box Jumps and keep moving, don’t forget to stand all of the way up at the top of each rep.

Tuesday 8/29/23

A. Skills & Drills -
10-15 Minutes Of Practice:
- 5 Hollow Lat Pulldowns
- 5 Lat Hollow Jumps
- 5 Reps Arch To Support Floor Drill

B. ‘Crepes’
EMOM 15:
Min 1 - Bar Muscle Up Practice
Min 2 - Max Single-unders
Min 3 - Rest

This cycle Tuesdays will be all about Gymnastics. Throughout the 8 weeks we will do a lot of skill work and progressions that focus on BMU and pull-ups.

‘Crepes’ is an EMOM to practice BMU. There is no set amount so athletes can choose what makes sense for them. If BMU are your jam, accumulate as many reps as you can within the workout. If you are still working on dialing them in, practice singles and aim to hit a set amount each round. Other scaling options will be Box Muscle-ups or a Strict Pull/Push movement to build strength.

Wednesday 8/30/23

A. Turkish Get Up
5 Sets Of:
- 3 Reps / Side

B. ‘Cinnamon Toast Crunch’ -
AMRAP 12:
Max Calories Machine Of choice

We are going to slow things down on Wednesdays this cycle. At the start and end of the 8 weeks we will test 12 minutes of max calories. The weeks between will consist of long / easy effort machine and/or running work. Wednesdays are about getting comfortable with being uncomfortable and building a solid conditioning base.

Thursday 8/31/23

A. Snatch Drills -
EMOM x 6:
Min 1-3: 5 Snatch Sots Press @ empty barbell
Min 4-6: 5 Tall Snatches @ 30%

B. Snatch Lift-Off + Snatch -
Every 2:30 x 5 Sets:
- 3 Snatch Lift-Off + Snatch @60-65%

C. Speed Squats
Every 45 Seconds x 12 Sets:
- 3 Back Squats @ 45 %

Who is excited to Snatch?! Each Thursday will kick off with Snatch drills. We will be working on Snatch Lift-offs and Segmented Snatches for 6 weeks. For Part C, Weeks 1-3 we will do speed Back Squats and weeks 4-6 we will do Deficit Speed Snatch Pulls. Week 7 will be a de-load where we review form in depth and week 8 we will test a 1RM Snatch.

Friday 9/1/23

A. Weighted Strict Pull-ups -
Build To A Heavy 3 Reps

B. ‘Biscuits And Gravy’ -
AMRAP 2:
- Max Burpee Box Jump Overs
*Rest 2 Minutes
AMRAP 2:
- Max Burpee To Target
*Rest 2 Minutes
AMRAP 2:
- Max Burpees

Fridays are similar to Mondays… heavy day alternating between Push and Pull, but for upper body! We will kick off with a heavy 3 Strict Pull-up. If you’ve been around for awhile, this was tested May 11, 2022. ‘Biscuits And Gravy‘ may look scary, but keep in mind its two minutes of work at a time with 2 minutes of rest between sets! This work/rest ratio should allow us to try to sprint each AMRAP.

Saturday 9/2/23

’Avocado Toast‘ -
With A Partner...
AMRAP 22:
- 50 TTB
- 400m Run
- 50 DB Power Clean 50/35#
- 50 Air Squats

*Partners Run Together

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

Olympic Weightlifting

A. Jerk Drills -
- Strict Press In Split Stance 3x5 Reps
- Jerk Balance 3x5 Reps
- Jerk Dip + Drive 3x5 Reps

B. Jerk Drive + Split Jerk -
Every 2 Minutes x 6 Sets:
- 3 Jerk Drives + 1 Split Jerk @ 65-70%

C. Deficit Floating Clean Pulls
- 6x3 @ 70-75 % Of 1RM Clean

This cycle our focus is the Split Jerk. Each session will start off with Jerk drills. We will be working on Jerk Drives and Jerks with long pauses in Dip / Catch for 6 weeks. For Part C, Weeks 1-3 we will do heavy Deficit Floating Clean Pulls and weeks 4-6 we will do Tempo Speed Front Squats. Week 7 we will test a 1RM Split Jerk.

Sunday 9/3/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong