Ramé Week 3

Monday 11/8/21

A. Front Squat
Every 2 minutes for 5 sets:
- 6 Front Squats @60-65% of 1RM

B. Charmander
4 Rounds for time:
- 21 Wall Balls 20/14lbs
- 15 Cal Row
- 9 Deadlift 225/155lbs

This week we’ll be building front squat volume at lighter loads. These 30 Front Squats should feel very doable, and you should be fast out of the hole. Remember to lead with yours elbows and brace your trunk.

Charmander is going to have you breathing fire! Your goal is to go unbroken on the Wall Balls and get through the Deadlifts in maybe 2 sets. The row will fatigue your posterior chain, so make sure you take some time to get set up for the heavy-ish Deadlifts.

Tuesday 11/9/21

A. Pull Up/Muscle Up Work
5 Minute EMOM:
- 3 Pull Up negatives
- 3 Kipping Pull Ups
5 Minute EMOM
- 5 strict Bar Dips

B. Bulbasaur
For TIme:
15-12-9-6-3
- Power Cleans (155/105lbs)
- Bar-Facing Burpees

This Tuesday we are working on our Pull Ups and Dip strength. Negatives should be slow and controlled staying in a hollow. The dips will get tough on the last few rounds, so have a band ready if needed!

Bulbasaur is going to be heavy and fast. The goal for this workout is to move at a consistent pace on the bar-facing burpees and be disciplined with your rest time on the power cleans. Hold yourself accountable for getting back to the bar quickly and consistently.

Wednesday 11/10/21

A) Gut Stuff
2 rounds of:
- 10 hollow body arm raise
- 10 hollow body leg raise
- 10 hollow arm and leg raise
- 10 sec hollow hold
- 10 hollow body rocks
- 10 arch arm raise
- 10 arch leg raise
- 10 arch arm and leg raise
- 10 sec arch hold
- 10 arch rocks
*3s pause at the top of all raises

B) Squirtle
For Time:
- 12 Wall Walks
- 10 Devils Press 50/35lbs
- 9 Wall Walks
- 10 Devils Press
- 6 Wall Walks
- 10 Devils Press
- 3 Wall Walks
- 10 Devils Press

We are testing our gut stuff this week with a gymnastics inspired workout. Make sure you take a full three second pause at the top of those movements to get that six pack ready!

Squirtle is going to get you sweaty as if you been hit with water gun. This will be a slow grinder. Make sure you plan out how you want to rest on those wall walks. One good strategy is to rest in a down dog so when you are ready you can get right to that next rep.

Thursday 11/11/21

Olympic Weightlifting

A. Split Jerk
Every 2 minutes for 6 sets:
- 5 Split Jerks @ 60-65% of 1RM

B. Overhead Squats
Every 2 minutes for 5 sets:
- 8 Overhead Squats @60-65% of 3RM

C. Structural
4 rounds for quality:
- 10 Dumbbell pull overs
- 20/15 cal Row, arms only
- 10 Sots Press

Oly this week will focus on volume. Make sure you wear a padded shirt for those Split Jerks and bring wrist wraps for the Overhead Squats. ; ).

Gymnastics Class

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

Friday 11/12/21

A. Thrusters
20 min to build to a heavy 3 rep Thruster

B. Pikachu
15 minute AMRAP:
- 50/40 cal Echo Bike
- 40 Double Dumbbell Front Squat 50/35
- 30 Snatches 135/95lbs

For our thruster work this week we will build to a heavy 3 repetitions. This is so we can see where we may be lacking . . . is it in the press out at the top, or do we lose core tension in the front squat? These will be taken from the rack.

Pikachu will leave your legs in shock. This workout will hammer the lower half, so embrace the leg burn. Getting to that second round is going to be tough. Push the pace on the Echo Bike to try to get there.