Monday 6/19/23

A. Front Squat -
In 15-20 Minutes
Build To A 1RM

B. ‘Americano’ -
AMRAP 10:
- 200m Run
- 9 Dual KB Deadlift (53/35#)
- 6 Dual KB Front Rack Reverse Lunges
- 3 Dual KB S2OH

Happy Monday, time to move some weight! If you’re feeling it, load up your barbell and go for a Front Squat PR! Let’s be sure to hype each other up in class as things get heavy.

‘Americano’ is a 10-minute AMRAP that kicks off with a short Run and is followed with a KB complex. Pace your runs and try to go unbroken on the KB work.

Tuesday 6/20/23

A. ‘Café Au Lait’ -
EMOM 25:
(30 Sec on, 30 Sec Off Each Minute)
Min 1 - Burpees To Target
Min 2 - Ring Skill Of Choice
Min 3 - Row Calories
Min 4 - L-Sit or Tuck Sit On Paralettes
Min 5 - Chin-ups

*5 Scores, Total Reps For Each Movement

B. 3-4 Sets -
- 10 DB Bicep Curls
- 15 Band Pull-Aparts
- 20 Band Tricep Pushdowns

This Tuesday we have a long EMOM. Every minute we will work for 30 seconds and rest for 30. This should allow you to push hard on each movement, especially the Burpees and Row! The goal for the gymnastics minutes is to accumulate quality reps while fatigued. After, we will chase a little pump with some upper body accessories.

Wednesday 6/21/23

‘Cortado’ -
In 6 Minutes (0:00-6:00)
- 800m Run
- 20 DB Box Step-Ups (50/35#)
- Remaining Time Double Unders
*REST 2 MINUTES
In 5 Minutes (8:00-13:00)
- 600m Run
- 20 DB Box Step-Up
- Remaining Time Double Unders
*REST 2 MINUTES
In 4 Minutes (15:00-19:00)
- 400m Run
- 20 DB Box Step-Up
- Remaining Time Double Unders
*REST 2 MINUTES
In 3 Minutes (21:00-24:00)
- 200m Run
- 20 DB Box Step-Up
- Remaining Time Double Unders

*Score Is Double Unders, 4 Scores (1 For Each Round)

B. 3-4 Sets Of -
- 20 Alternating Dual KB Farmer Hold Marches
- 30-45 Sec Side Plank / Side
- 20 Banded Tibialis Raises On Foam Roller

‘Cortado’ consists of four pieces. Each piece starts with a Run followed by Step-ups and ends with max Double Unders in remaining time. Each round the allotted time to work goes down as well as the run distance, the Step-ups remain the same. Today is a great day to practice your Double Unders versus scaling to singles.

Part 2 focuses on core and a Tibialis Raise variation to help your calves recover after all the running/jumping in part A.

Thursday 6/22/23

A. Back Squat -
Every 2 Minutes x 5 Sets:
- 6 Reps @ 55-65%

B. ‘Pumpkin Spice Latte’ -
"GRACE"
For Time:
- 30 Clean-and-Jerks (135/95 lb)

C. 3 Rounds Of:
- 10 Reverse Snow Angels
- 10/side Band External Rotation
- 1 Min PVC Thoracic Stretch On Bench

In part A we will hit some working sets of Back Squats at a light to moderate weight.

‘Pumpkin Spice Latte’ is what we’ve been waiting for! After weeks and weeks of cycling the barbell, it’s time to retest GRACE. Have a game plan that allows you to keep going. Singles? Max unbroken reps then singles? Cycling 4-6 reps at a time? Let’s put our hard work to the test today! Post your PRs and tag us on instagram.

Friday 6/23/23

A. 4 Sets For Quality Of -
- 8 Single Arm DB Strict Press + 50' OH Carry/side
- 16-20 Seated Banded PVC Row

B. ‘Espresso’ -
For Time:
- 30 HSPU
- 40 BJO
- 50 T2B
- 60 Cals Machine Of Choice

*Retest From 3/14

This week we are doing some Single Arm DB Presses paired with an Overhead Carry to work on shoulder strength and stability. Build each set as able!

Who remembers this spicy chipper? ’Espresso’ is a retest from 3/14 that was originally named ‘4 Leaf Clover’. Look up your score so you have a time to beat—use the same machine as you did last time if you want a true retest!

Saturday 6/24/23

‘Red Eye’ -
AMRAP 25:
Partners Run Together, Split Reps Evenly

- 400m Run
- 30 Power Snatches (95/65#)
- 30 Bar Facing Burpees
- 30 Hang Cleans (95/65#)

Olympic Weightlifting

A. Hang Snatch
In 15 Minutes, Build To A Heavy Single

B. 4 Sets For Quality -
- 5 Tall Box Jumps
- 50' / Side Mixed Rack Carry (Front Rack + OH)
- 6-8 Spanish Squats With 10 Sec Hold @ Bottom
- 8-10 Strict Pull-ups


Our 8am and 9am classes will be our typical partner workout. Grab a gym friend or bring a friend from outside of the gym to come get your Saturday AM sweat on!

This week for OLY we will build to a Heavy Hang Snatch. After we have 4 sets of some lower and upper body accessories that hit a variety of muscle groups. These accessories focus on building strength, stability, and mobility.

Sunday 6/25/23

Check Sugarwod for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong