Monday 11/1/21

A. Front Squat
Every 2 min for 6 sets:
4 tempo Front Squats at 60% of 1RM
Tempo 42x1

B. Beezer
12 min AMRAP
- 15 Burpee Pull Ups
- 12 Hang Power Cleans 95/65
- 10 Push Ups

This week we build our strength with the eccentric portion of the front squat. We’ll get comfortable spending some time in the bottom position of the squat, and focus on being explosive on the way up.

Consistent and unbroken reps is the goal for Beezer. Scale appropriately to get at least 4 rounds. Make sure the pull-up bar is 4” from your finger tips, and make sure on the push ups that your chest hits the floor on the bottom of the rep, and your arms are fully extended at the top of the rep.

Tuesday 11/2/21

A. Handstand work
3 rounds for quality:
- 40s handstand hold, nose facing the wall
- 3 wall walks
- 10 shoulder taps

B. Apex Predator
2 rounds for time:
- 50 DU
- 25/20 cal Echo Bike
- 30 DB Snatches 50/35#
- 12 Box Jump Overs 24/20”

This Tuesday we are working on our handstands. Our focus should be on maintaining a good hollow body position in our hold against the wall, and getting comfortable shifting our weight side to side when upside down.

This metcon will be a consistent grind. Keep your heart rate steady throughout these 4 movements. Try to finish each round in less than 5 minutes.

Wednesday 11/3/21

A) Washboard
Every 90s for 5 sets, complete:
- 20 Mountain Climbers
- 20 alternating Single Leg V-ups
- 10 plank walk ups

B) Daisy Cutter
5 rounds for time:
- 10 Slam Balls 20/15#
- 10 AKBs 53/35#
- 5 Push Press 135/95#

We got lots of nominations for what to call Wednesdays in this cycle. We like Washboard Wednesday and Gut Stuff Wednesday. Which do you vote for? It will be tough to finish all 90 movements in the allotted 90 seconds. Make sure you allow 20 seconds of rest before starting the next set.

There will be a lot of transitions in Daisy Cutter due to the smaller rep scheme. Keep the rest breaks short and move quickly onto the next movement. Choose weights that will allow you to complete each movement unbroken. Make sure to lock out your arms and legs at the top of the push press before you reset.

Thursday 11/4/21

Olympic Weightlifting

A. Jerk Balance
Every 2 min for 5 sets:
4 Jerk Balance @ light weight
*Pause 3s in the catch

B. Overhead Squats
Every 2 min for 5 sets:
4 OHS with a 4 second pause in the bottom of each squat

C. Structural
4 rounds for quality:
- 20 heavy RKBs
- 20 TKE each leg
- 10 GHD hip extensions

This week for the split jerk we are focusing on proper positioning of the feet in the catch. Make sure to find a solid catch position to hold for 3 seconds.
For the OHS, keep core tension at the bottom of the squat in the 4 second pause.

Gymnastics Class

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

Friday 11/5/21

A. Thrusters
Every 3 min for 5 rounds:
2 min AMRAP
- 15 Thrusters (115/75#)
- Max Unbroken HSPU
Rest 1:00

B. Scorpion Bowl
10 min EMOM:
Minute 1 - 12/10 cal Bike Erg
Minute 2 - 20 Air Squats
Minute 3 - 12/10 cal Row
Minute 4 - 50 DU
Minute 5 - rest

You will have 2 minutes to complete 15 thrusters and as many HSPU as possible. The thrusters should feel moderate and difficult to complete in 1-3 sets. You should have at least 30 seconds to complete HSPU.

This 10 minute EMOM will give us a chance to work on the bike erg and practice our double unders under fatigue. Treat this as a flush after the heavier thrusters.

Saturday 11/6/21

Team Workout:

X2

For time in teams of 2:
40-30-20
Cal Row
Pull Ups
80-60-40
Air Squats
Push Ups
160-120-80
DU
Lunges

Split the work as you see fit.

Sunday 11/7/21

Rest Day. Get out and enjoy life!

#FEASTONLIFE
#Feaststrong