Ramé

Monday 10/25/21

A. Front squat
20 minutes to build to a 1 rep max

B. Scaredy Cat
For time:
21-15-9
Toes to bar
Burpees
*75 Double unders after each set

Welcome to our new cycle Ramé! This cycle is in preparation for the Open prep cycle in January. We will be focusing on building strength to apply to our metcons and working on a variety of gymnastics skills. You will be seeing heavier weights in the workouts. Don’t worry if you are not able to hit the weights in the beginning. You should see improvements in moving heavier weights throughout this 8 week cycle.

We start off the week with a 1 rep max front squat. We have built significant strength last cycle with the clean—a complex, compound movement. Now we transition to building our absolute strength.

Scaredy Cat will be quick with a 10 minute time cap. Keep to the Open standards, which means you have to hit full extension at the top of your burpees with your hands over head… *cough cough*. Try to complete this workout unbroken! Are you up for the challenge or are you a scaredy cat?

Tuesday 10/26/21

A. Pull-up Strength
10 min EMOM:
2 strict pull-ups + 3 kipping pull-ups

B. Zombie Brains
For time:
100 wall balls
80 box step ups
60 single-arm KB swings 53/35#
40 single-arm KB cleans
20 single-arm KB jerks

On Tuesdays we will be improving our gymnastics skills, whether we’re working on our first pull-up, stringing together butterfly chest to bar pull-ups, or maybe even getting over the rings for our first muscle-up.

We start off with pull-up strength and technique by mixing strict and kipping work in this EMOM. Make sure you give yourself enough rest between each set so you can attack these pull-ups with perfect technique.

At the end of Zombie Brains, you might have a little bit of, well, Zombie Brain. Like a Zombie chasing someone in medium motion, just pick a pace you can work at and stick to it. Be disciplined with your breaks, and keep shuffling ahead.

Wednesday 10/27/21

A) Hardcore
12 min EMOM:
20 weighted Russian Twists 50/35#
10 GHD sit-ups
45 sec Arch Hold
10 Around the Worlds

B) PSL
Buy in 1000m row
3 rounds
15 power cleans 135/95#
15 HSPU
15 deadlifts
Buy out 1000m row

Wednesday we will be switching from glute focus to sexy six pack work. (We’re still working on a replacement name. Let us know your ideas!) We will start off with an EMOM to challenge our overall core, not just our six pack. Keep the work to 30-45 seconds with enough rest to switch to the next exercise.

After our core work, the row may feel tough. Try to keep a steady pace throughout these 4 movements. The last row may get spicy at the end . . . like a PSL!

Thursday 10/28/21

Olympic Weightlifting

A. Split Jerk
Build to a 1 RM

B. Overhead Squats
Build to a 3 RM

C. Structural
4 rounds for time
12 KB high-pulls 70/53#
100ft overhead bottoms up carry
10 DB external rotations
12 weighted Spanish Squats

This cycle in Oly, will be focusing on the split jerk and overhead squats. Our goal is to get comfortable with the more advanced overhead movements. if you are not able to go overhead yet, we will be adding accessory work to achieve more mobility and strength while pressing and squatting.

Gymnastics Class

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

Friday 10/29/21

A. Drained by Dracula
For reps:
3 min AMRAP
Max thrusters 65/45#
1 min rest
3 min AMRAP
Max thrusters 95/65#
1 min rest
3 min AMRAP
Max thrusters 135/95#

B. Frankenstein Flush
15 min AMRAP:
400m run
1000m Echo Bike

Will you be drained by Dracula? This will be a max thruster test that we will repeat at the end of the cycle. There is a minimum requirement each round to unlock the next level. Make sure to push to your max in each round to get the most total reps. Get ready to go to the pain cave!

Following our metcon, we will be flushing out the legs with running and biking. We know you will be moving around like Frankenstein, so go for a comfortable pace.