Monday 9/19/22

A. Deadlift
9-minute EMOM:
- 3 reps @ 40-50%

B. Half Baked
For time:
21-15-12-9
- Echo Bike cals (17-12-10-7 for smaller athletes)
- Push-ups
- Hang Power Cleans 95/65#

C. Cool Down
- 5-10 minutes of coaches choice mobility flow

Starting off de-load week with light Deadlifts. This weight should feel light and snappy! As always, ensure your form is consistent throughout all the reps. Push the pace on Half Baked!. The weight should be light enough to do unbroken Cleans each round. Let’s see how the sprint work has helped our aerobic capacity on the Bike!

Tuesday 9/20/22

A. Kipping Pull-Up
8 sets:
- 8-10 Kip Swings
- 8-10 Banded Lat Pull Downs
- 12-15 Banded Bicep Curls
*Rest 30s in between sets

B. Phish Food
12 minute AMRAP:
- 20 Single Arm Devils Press 50/35#
- 30 Box Jump Overs 24/20”
- 20/15 cal Row

C. Cool Down
5-10 minutes of Nasal Breathing on any machine

This week for Kipping Pull-ups, we’re not actually going to do any! We will be breaking it down into 3 different movements to hone in on the technique before testing next week. Be sure to do controlled swings, pull downs and curls showing full completion of each movement.

Wednesday 9/21/22

A. Chunky Monkey 
For time:
- 1-mile Run
- 150 Wall Balls
- 80 TTB
- 200 Double unders
- 100 KB Swings 53/35#
*35-minute time cap (Partition as you see fit)

B. Cool Down
5-10 minutes of Diaphragmatic Breathing

How are you going to split up Chunky Monkey? Are you going to save your favorite movement for last or are you going to get it done quickly up front? The mile Run can be split into 400m, 800m or 1 mile. Let’s see who ends up with the best strategy!

Thursday 9/22/22

Olympic Weightlifting

A. Snatch
Every 90s for 6 sets:
- 3 reps @ 40-50% Speed focus

B. Snatch Pull
Every 90s for 6 sets:
- 3 reps @ 60-70% Technique focus

C. Structural
3-4 Rounds for quality:
- 15-20 Banded TKE
- 12-15 Banded Hamstring Curls
- 6-8/side RNT Split Squat
- 12-15 Banded Face Pulses

Great job last week with the Push Press and Front squat! We saw a lot of strength building and PR’s over the last few weeks. This week we will be working on something a bit more technical, the Snatch! We will be working on our speed and technique, so find a comfortable working weight.

Friday 9/23/22

A. Alternating Bicep Curls
Every 90s for 5 sets:
- 5/side Moderate - Heavy

B. Single Leg Wall RDL
Every 90s for 5 sets:
- 5/side Moderate - Heavy

C. Cherry Garcia
4 sets for time:
- 15 BFB
*1:1 rest

D. Cool Down
400m Walk with friends

We’re finishing the week off with Bicep Curls, RDL's and everybody’s favorite… Bar Facing Burpees! We’re keeping the weight moderate to heavy on the single arm and leg work. As we saw with last week, more is not always more! Choose weights where you are able to get full range without compromising form. In workouts with burpees, we typically try to pace them out. This week we are asking you to sprint! Try to keep the fast pace especially on those last few reps in the later sets.

Saturday 9/24/22

A. The Tonight Dough
in Teams of 2 for time:
- 100 cal Echo Bike
- 100 Front Squats 95/65#
- 100 HSPU
- 100 Sit-ups
*Can be done in any order but all 100 reps have to be done before moving to the next movement
*Split evenly between partners

Olympic Weightlifting

A. Power Clean & Split Jerk
Every 90s for 6 sets:
- 4 reps @40-50%

B. Clean Pull
Every 90s for 6 sets:
- 4 reps @ 60-70%

C. Structural
3-4 Rounds for quality:
- 8-10 Sots Press
- 8-10/arm Banded External Rotation
- 8-10/leg Band Pullover SLR
- 8-10 Banded Glute Bridge

Sunday 9/25/22

Endurance Classes

Feast Members, please check SugarWOD for this week’s Endurance Programming.

Rest Day. Get out and enjoy life!

#FEASTONLIFE
#Feaststrong