Monday 4/17/23

A. Every 3 Minutes x 4 Sets:
Front Rack Reverse Lunges x 16 Alternating

B. Groundswell
AMRAP 10:
- 15 American Kettlebell Swings 53/35#
- 12 Kettlebell Goblet Squats
- 9 HSPU

Happy Monday, the Reverse Lunges are back!

This time we are doing Front Rack Reverse Lunges and will have a little more rest between each set.

Groundswell is 10 minute AMRAP that you can pace however you want to (talking to athletes who participated in the thROWdown on Sunday)! Pick weights that feel light so you can keep moving. Between the American Swings and the Handstand Push-ups, your shoulders will burn!

Tuesday 4/18/23

A. EMOM 16:
Min 1 - 5 Strict Pull-ups
Min 2 - 45s Forearm Plank
Min 3 - 30s Handstand Skill Of Choice
Min 4 - 30s Hollow Hold

B. Dollop
Annie:
50-40-30-20-10 Reps Of:
- Double-unders
- Sit-ups

This Tuesday we are combining some strict Pulling, Handstand practice, and core work into a 16-minute EMOM. Today is a great day to try a new Handstand skill or practice perfecting the basics. The METCON is another benchmark girl WOD, Annie. The reps are descending so try to move a little quicker each round! Who can do the Double-unders unbroken?

Wednesday 4/19/23

A. Every 2 Minutes x 8 Sets
Snatch x 1
*Build To A 1RM

B. Side Practice
EMOM 10:
Min 1 - 15/12 Calories Row
Min 2 - 30s Of Gymnastics Skill

Let's Go! After practicing the Snatch for weeks, we are finally testing our 1 RM.

Side Practice is a fun EMOM that will challenge our grip between holding onto the rower handles and the rig / rings for our gymnastics movement. Pick a gymnastics movement that you need to practice more of! Our goal is to practice some reps while out of breath and with fatigued grip.

Thursday 4/20/23

A. Every 2 Minutes x 4 Sets
Barbell Goodmorning x 10 Reps

B. Ritual
Every 3 Minutes x 6 Sets:
- 4 Burpee Box Jump Overs 24/20'“
- 10 Wallballs 20/14#
- 4 Burpee Box Jump Overs

After 3 weeks of Front Squats we are moving back to a hinge exercise, Barbell Goodmornings. This week stay light and focus on getting comfortable with the movement.

Ritual is 6 sets of Burpee Box Jump Overs and Wallballs at a sprint pace. You should have plenty of rest between each set. If all movements are wheelhouse for you, attempt a taller box or heavier Wallball! Remember to practice smooth footwork on the BBJO.

Friday 4/21/23

A. Build To A Heavy 3 In 12 Minutes:

Floor Press x 3 Reps

B. Colectivo
For Time:
- 50/40 Calories Echo Bike
- 30 Deadlifts @ 225/155#
- 100’ HSW

This week we are building to a Heavy 3 Floor Press. 3 weeks ago we tested a heavy single. Grab your lifting partner, share a barbell, and spot each other when things get heavy! Colectivo is a quick chipper that that will test our leg, shoulder, and midline capacity.

Saturday 4/22/23

A. Spoken
With A Partner, Splitting Reps Evenly
AMRAP 35:
- 30 Calories (Machine Of Choice)
- 100’ DB Walking Lunge 50/35#
- 30 Burpees
- 30 Toes-to-Bar

Olympic Weightlifting

A. Every 90 Seconds x 3 Sets
Tall Clean x 4 Reps @40%

B. Every 90 Seconds x 3 Sets
High Hang Clean x 3 Reps @50-60%

C. Every 90 Seconds x 4 Sets:
Hang Clean x 2 Reps @60-70%

D. 3-4 Sets For Quality:
- Glute Ham Raise x 8-10 Reps
- DB Single Leg RDL x 6-8 Reps
- Copenhagen Plank x 20-30 Sec / Side

This week in OLY we are keeping things lighter and practicing cleans from 3 different positions. We will be retesting our Heavy 2 rep Hang Clean next weekend.

Our extra work is Hamstring focused with the Glute Ham Raises and the Single Leg RDLS. If you cannot do the GHR without help from a PVC, set that as a goal to reach and keep working on them!

Sunday 4/23/23

Check Sugarwod for Endurance Class wod

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong