Ramé Week 5
Monday 11/22/21
A. Front Squat
Every 2 min for 5 sets:
- 4 front squats @ 70-75% of 1RM
B. Turkey Baster
Every 2 minutes for 5 rounds:
- 15/12 cal row
- Max toes-to-bar in remaining time
We are slowly increasing the weight for the front squats. Although we are not doing tempo squats this week, try to think about being explosive on the way up and maintaining the same stability.
How many toes-to-bar can you get in these 10 minutes? Focus on quality pulls on the row as your abs fatigue.
Tuesday 11/23/21
A. Muscle-Up Progression Work
3 rounds:
- 10 ring pull-ups
- 10 ring swings
- 30 sec ring support hold
- 10 ring dips
B. White Castle Stuffing
2 rounds for time:
- 20 single-arm dumbbell deadlift 50/35#
- 30 alternating dumbbell snatches
- 50 dumbbell step-ups 20/24”
- 30 single-arm dumbbell push jerks
- 20 burpee box jump overs
We are taking some of the pull-up strength we have gained and working our way towards muscle-up progressions. Take your time on these movements as we are working on quality over quantity. Ask your coach if you need help finding challenging movements to get you towards your goals!
Have you heard about Boosh’s world famous White Castle Stuffing? Some of your fellow members have tried it and, surprisingly, they agree that it is pretty good! Keep a consistent pace on this workout and try to finish the second round faster than the first.
Wednesday 11/24/21
REMINDER: No 5:30 pm or 6:30 pm class
A. Gut Stuff
2 rounds:
- 10 barbell roll outs
- 10 log roll tuck ups
- 10 weighted leg drops
B. Kalsu
For time:
- 100 thrusters 95/65#
- Every min complete 5 burpees
We are trying some new ab movements this week. You should be able to see those six pack abs for a few hours before we cover them up with that big Thanksgiving meal!
We are scaling the classic Hero WOD Kalsu to use lighter weights. The thrusters should be light enough that you are able to finish in 8-12 rounds. Don’t forget the 5 burpees at the top of each minute . . . yes, that includes 5 burpees at the start!
Thursday 11/25/21
Closed
Happy Thanksgiving! We are thankful to have each of you in the Feast Family!
Friday 11/26/21
REMINDER: Open gym 9 am - 12 pm
A. Leftover Turkey Sandwich
For Time:
- 30/25 cal Echo Bike
- 30 Push-ups
- 30 AKBS 53/35#
- 30/25 cal Echo Bike
- 30 Pull-ups
- 30 KB Cleans
- 30/25 cal Echo Bike
- 30 sit-ups/GHDs
- 30 KB Snatches
- 30/25 cal Echo Bike
Hopefully this longer workout will help you digest that Thanksgiving meal. Move at a steady pace throughout the kettlebell and body-weight movements.
Saturday 11/27/21
Turkey Trot
For Time in Teams of 2:
- 1 mile run/2k row
- 60 wallballs 20/14#
- 800m run/1000m row
- 50 snatches 95/65#
- 400m run/500m row
- 40 Power Clean & Jerks 135/95#
Sunday 11/28/21
Rest Day. Get out and enjoy life!