Monday 9/26/22

A. Deadlift
Build to a 1 RM in 20 minutes

B. Pepitas
For Time:
- 400m run
——
21-15-9
- HSPU
- Push-ups
——
- 400m run

C. Cool Down
5-10 minutes of lacrosse ball work targeting the hamstrings and glutes

It’s finally test week! Starting off with a 1RM Deadlift. Let’s see if the tempo and deficit work has paid off! It is easy to let your ego get the best of you on these days, so remember to build slowly and if you are not feeling it, call it and live to fight another day.

For our metcon, we have a JT style workout starting with a 400m Run to get the blood pumping and two pushing movements to challenge your muscle endurance.

Tuesday 9/27/22

A. Kipping Pull-Ups
- Max rep Kipping Pull-Ups in 5 sets (no butterfly)
* 1-2 minutes rest after each set

B. Small Sugar
3 rounds for time:
- 10 Hang Squat Cleans 135/95#
- 100 Double unders
- 10 Box Jump Overs 24/20”

C. Cool Down
5-10 minutes Banded distraction

Our Tuesday test is what we’ve been focusing on all cycle… the Kipping Pull-up! Let’s see if you can get into the triple digits by the end of all 5 sets. Even if you don’t get more reps, we hope your overall Kipping technique and pulling strength has improved!

Our conditioning piece is going to fatigue those legs. Going unbroken with all the movements will definitely be a challenge. Can you do it?

Wednesday 9/28/22

A. Musquee De Provence
4 rounds of:
- 1 minute max Wallballs 20/14#
- 1 minute max BFB
- 1 minute max cal Row
- 1 minute max STOH 95/65#
- 1 minute max max cal Echo Bike
*rest 3 minute

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

Wednesday endurance, everyones favorite day to hate (or skip). We will be testing our endurance with a ‘fight gone bad’ style workout with an extra round BUT also more rest so we can give it our all each round. The goal for this is to stay consistent each round, so let’s see who has been showing up to Wednesdays.

Thursday 9/29/22

Olympic Weightlifting

A. Clean & Split Jerk
- Build to a 3RM
*rest 5-10s after each lift

B. Structural
4 rounds of
- 100ft Sled Push Heavy
- 10-12 Weighted Cossack Squat
- 10-12 ATG Split Squat
- 12-15 Banded TKE

We are starting a new cycle in OLY and we are going back to the full lifts! We will be fine tuning the technique in the Clean and Jerk as well as the Snatch. Throughout the next few weeks we will be working on the full lifts in different positions as well as utilizing the blocks.

Friday 9/30/22

A. KB Press
Build to a 3RM Bottoms Up KB Press per arm
- Into -
1 minute Max rep Single Arm Strict Press Seated and with back against the wall (Same KB weight)

B. Rear Foot Elevated Split Squats
Build to a 8 RM per leg
- Into -
1 minute Max reps per leg

C. Casper
4 sets of
- 10 BFB
- 10 Snatches 75/55
*rest 1 minute
score is your slowest time

D. Cool Down
400m Walk with friends

Do you feel more stability in single arm and leg movements? We will be testing the same 2 movements as the first week even though we have not been working on them specifically. If the weight or reps haven’t increased much, hopefully you notice better quality movements!

Everyone loved the Burpees last week, so we will do them again! We are cutting down the reps and adding Snatches. Can you finish each set in 1 minute?

Saturday 10/1/22

A. Cinderella’s Carriage
For time in teams of two:
2 rounds of
- 60 Pull ups
- 80/60 cal Row
into
2 rounds of
- 60 TTB
- 80/60 cal Echo Bike

Olympic Weightlifting

A. Snatch From the Blocks
Build to a 3 RM starting just below the knee

*rest 5-10s after each rep

B. Structural
4 rounds of:
- 250m Row sprint
- 10 empty bar bent over rows
- 15-20 banded bicep curls
- 10 weighted cyclist squats
*rest as needed to keep the sprint effort high

Sunday 10/2/22

Endurance Classes

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

Rest Day. Get out and enjoy life!

#FEASTONLIFE
#Feaststrong