Monday 4/10/23

A. Build To A Heavy 3 In 15 Minutes
Deadlift x 3 Reps

B. As It Was
AMRAP 5:
-10 Thrusters 95/65#
-10 C2B

-REST 2 MIN

AMRAP 5:
-5 Hang Power Clean + Jerks @135/95#
-10 Alternating Pistols

Another Monday, another heavy barbell!

Last time we tested a heavy 5 deadlift, this time we are going for 3 reps, so let’s try to lift even more weight!

As It Was is is a two parter that will challenge both our upper and lower body. The first AMRAP will leave our upper body on fire between pressing the barbell overhead and holding onto the rig for C2B. The second will light up our legs. How will those pistols feel after doing thrusters? Woof!!

Tuesday 4/11/23

A. EMOM 12:
MIN 1 - 8 DB Bench Press
MIN 2 - 8-10 Strict T2B
MIN 3 - 16-20 Wall Facing Shoulder Taps

B. Daydreaming
2 RFT:
-800m Run
-40 Push-ups
-30 V-ups

This Tuesday we will chase a little chest pump as well as continue to work on our gymnastics. We’ve done a lot of kipping T2B the past couple of weeks; this week we are trying them strict. If these are REALLY hard for you, keep practicing them! Our third movement is wall-facing shoulder taps. Can anyone do this rep scheme free standing?! Daydreaming will get us outside to enjoy this sunshine . . . FINALLY!! This workout is one for the push-up pros. Beware, the v-ups will be sneaky spicy!

Wednesday 4/12/23

A. Every 90 Seconds x 6 Sets
Snatch x 1 @85-90%

B. Grapejuice
Every 5 Minutes x 3 Sets:
-15 Box Jump Overs 24/20"
-60 Double Unders
-15/10 Calories Echo
-20 Alternating DB Snatches 50/35#

Week 6 of snatches… we are getting heavy!! Who’s going to PR next week?!

Grapejuice is a spicy METCON that will keep your heart rate up even with rest between rounds. Let’s prioritize smooth reps and quick transitions today. The goal is to pick a pace for each movement that allows you to move immediately onto the next movement when done. Pick a rep scheme that allows you to have at least one full minute of rest between sets.

Thursday 4/13/23

A. Front Squat
Every 45 Seconds x 10 Sets:
Front Squat x 2 Reps @ RPE 6
*Slightly Heavier Than Last Week

B. Keep Driving
Grace
30 Reps For Time Of:
-Clean & Jerk 135/95#

Week 3 of Front Squats, only 2 reps, stand up FAST!

Keep Driving is one for the barbell lovers. It is also more well known as… GRACE! Some of you may have done this popular CrossFit workout before. Can you beat your PR? For beginners our goal is sub 7 minutes and intermediate athletes sub 5 minutes. Can anyone do sub 3?!!!! Too bad coach Connor is out of town for Grace this week!

Friday 4/14/23

A. Build To A Heavy 3 In 12 Minutes:

Strict Press x 3 Reps

B. Daylight
AMRAP 20:
-50' OH DB Walking Lunge 50/35#
-30 T2B
-50' Suitcase DB Walking Lunge 50/35#
-30 Burpees To Target

This week we are building to a heavy 3 overhead press. Can anyone out lift Mosio today? Probably not, but give it a try! Daylight is a long AMRAP so be sure to pace yourself. Your legs may get tired on the lunges, but this will be an upper body burner for the most part. Small quick sets on toes to bar is a good idea. Everyone’s burpee goal today is to NOT stop. Pick a slow enough pace that you can always do one more rep.

Saturday 4/15/23

A. Late Night Talking
With A Partner
AMRAP 35:
-800m Run
-50 American KBS 53/35#
-40 DB Step Overs 50/35#
-30 HSPU

*Run Together

Olympic Weightlifting

A. Every 2 Minutes x 5 Sets
1 Hang Clean + 2 Front Squats @ 95+% Of Heavy 2

B. EMOM 8
MIN 1 - 30 Second Banded Hold In Hang Position @40-50%
MIN 2 - 15 Eye Level KBS *HEAVY

C. 5 Sets Of:
-5 Tall Box Jumps
-30 Second Weighted Plank
-10/Side DB Side Bends

This week in OLY our Hang Cleans are heavy AND we are doing 2 front squats with them. This may be a GRIND.

This week we are trying something new with a banded static hold in our hang position—be prepared for what will feel like the longest 30 seconds of your life. We are pairing this with some eye level KBS to work on firing our posterior chain.

Structural this week includes box jumps, heavy planks, and some DB side bends to work our obliques.

Sunday 4/16/23

Check Sugarwod for Endurance Class wod

Rest Day. Get out and try something new!

#FEASTONLIFE
#Feaststrong