Monday 6/5/23

Every 2 Minutes x 6 Sets:
- 2 Tempo Front Squats @31X1
@70-75%

‘P’
For time:
- 50 Wall Balls 20/14#
- 40 C2B
- 30 Pistols
- 20 BBJO 24/20"

Happy Pride month Feast Fam! To be a part of a community like ours… GRATEFUL is the only word that comes to mind.

Another Monday, another Squat day! This week we are doing some heavy Tempo Front Squats. Tempo takes priority over loading. Pair up with your gym bestie and count out load each others tempo as you perform sets.

‘P’ is chipper designed for athletes to practice chipping away at some tough movements and to get some single leg work in under fatigue. Choose a rep scheme that allows you to keep moving through each exercise without having to take a long rest. Try to save a little energy to push through the 20 Burpee Box Jump Overs at the end!!

Tuesday 6/6/23

EMOM x 15
Min 1 - 15 GHDSU, V-ups Or Ab Mat Sit-Ups
Min 2 - 3-5 Ring Dips @11X5
Min 3 - REST

‘R’
AMRAP 8:
- 10 DB Hang Power Snatch (50/35#)
- 5 Deficit HSPU (Plates: 45+25/45)

Woot woot— back to regularly scheduled programming. Tuesdays are for GYMNASTICS!

This week we are going to fatigue our midline before performing 3-5 Ring Dips with a 5 second pause at the top of each dip. We will do this as an EMOM with minute 3 being a rest minute to ensure we can keep solid technique throughout our sets. We all love a rest minute, right?

‘R’ is a quick AMRAP with some movements we have not done in a minute, Hang DB Snatches and Deficit HSPU. Keeping your midline solid throughout this METCON will be a game changer, be sure to listen to your Coach for tips on how to do this. Athletes should pick a pace that allows them to move steadily for 8 minutes. This is short, but the intention is quality over quantity today!

Wednesday 6/7/23

‘I’ -
Every 6 Minutes x 5 Sets:
- 500m Row
- 400m Run
*Rest Remaining Time

B. 3-4 Sets For Quality
- 10/Side Landmine Rotation
- 10 Reverse Snow Angels
- 10-15 Feet Elevated Calf Raise

“Who is happy to NOT see the Echo bike this week for our long conditioning piece? Athletes, the number 1 goal is consistent times per set. Do not sprint on set 1! Choose a work load that allows you to get 2 minutes of rest per round.

Part 2 is some additional work that we all need! We are not doing our typical core work because we have some core exercises on both Tuesday and Thursday this week.

Thursday 6/8/23

A. Every 3 Minutes x 4 Sets
- 10 Power Cleans
*Touch and Go
*Build Each Set As Able

“D”
EMOM x 12
Min 1 - 6 Sumo Deadlifts @ 55-65%
Min 2 - 5/Side Single Arm KB Front Rack Reverse Lunge
Min 3 - 10 Overhead Plate Sit Ups

This week we are cycling Power Cleans for 10 reps. We will have 4 sets to build. No pausing with barbell at the hips, the goal is to keep moving! Plan your weights for each set— keep in mind you don’t want to do 4 super heavy sets. Start light to and take slightly bigger jumps than your normally would. Be smart — we want heavy but also want to see smooth technique today.

“D” is an EMOM full of accessory work. Sumo Deadlifts to train our hinge with a wide stance, Single arm KB Lunges to practice midline stability and single leg work, lastly, Overhead Plate sit-ups to challenge our core in a new way.

Friday 6/9/23

A. EMOM 10
- 3 Banded Strict Press @ 40-50% Bar Weight

*1RM Over 135# - Red Bands
*1RM Under 135# - Orange Bands

‘E’
EMOM x 12
Min 1 - 5 Thrusters (135/95#) + Max Calories Echo in Remaining Time
Min 2 - REST

*Score Is Total Cals

Happy Friday, we are trying something new!! Who has done Banded Strict Press before? Using bands keeps constant tension pulling the bar down as you press up and lower it. The press will be hardest at the top where there is the most resistance. This is a fun way to work through sticking points on the Strict Press. Please be sure to listen to your coach today because there are some important rules that come along with Banded Strict Press!

’E’ is a METCON that consists of everyone's two favorite things.. Thrusters and Echo Bike! Athletes can thank Coach Greg for suggesting thrusters seed in my head, haha! Max Calories is always tough, especially after heavy Thrusters— with that being said, once again our goal is consistency. Stay reserved on your first set and aim for a pace you can sustain across 6 sets, the minute of rest will go by FAST!

Saturday 6/10/23

‘PRIDE’
AMRAP 25:
- 50 Push-Ups
- 50 American KBS (53/35#)
- 600m Run
- 50 DB Step Ups (50/35#)
- 50 TTB

*Split Reps Evenly With A Partner
*Partners Run Together

Olympic Weightlifting

A. Every 2 Minutes x 6 Sets
- 2 Hang snatch + 2 OHS @55-65%

B. EMOM x 6
- 3 Snatch Deadlifts @80-85%

C. 3-4 Sets For Quality
- 100’ Sled Drag
- 6-8/side DB Single Arm OH Step Up
- 2-3/side Turkish Get up

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 perform 2 Hang Snatches + 2 Overhead Squats every 2 minutes for 6 sets. The percentage is slightly heavier, but there is 30 seconds more rest each set than last week. After we will do an EMOM of Snatch Deadlifts to practice keeping solid Snatch positions while lifting heavier loads off the ground. Lastly we have some fun accessories that focus on legs and Overhead Stability.

Sunday 6/11/23

Check Sugarwod for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong