Ramé Week 7

Monday 12/6/21

A. Front Squat
Every 2 min for 5 sets:
- 4 Front Squats @ 80-85%

B. Toxic
30-20-10
- Burpee
- Handstand Push Up

Front squats this week are going to be heavy. Make sure you are focusing on keeping a strong belly and keeping those elbows up.

Ramé means simultaneously chaotic + joyful. Does chaotic and joyful also remind you of a certain recently freed singer?

Toxic? We’re gonna find out. Monday’s metcon will challenge your body weight pressing. Stay efficient on the burpee by keeping a wider stance on the way up and down. Focus on a strong kip in your handstand pushups to save your arms and shoulders.

Tuesday 12/7/21

A. Pull-ups
3 rounds for quality:
- 3-5 Strict Pull Ups
- 8-10 Kipping Pull Ups
- 8-10 Butterfly Pull Ups
Rest as needed

B. Crazy
4 rounds of:
- 10/8 cal Echo Bike
- 10 Power Snatches 95/65
- 10 Overhead Squats 95/65

Gymnastics Tuesday will focus on butterfly pull-up technique. That will pull us out of our typical gymnastic shapes for those 10 reps, but don’t forget to go back to sound gymnastics positions when you’re doing your strict and kipping pull-ups.

Crazy? Well, it is going to be light and fast! Keep a high pace on the echo bike and go unbroken on the snatches and overhead squats.

Wednesday 12/8/21

A) Gut Stuff
Every 2 minutes for 5 sets:
- 10 Windshield Wipers
- 5 Toes to Rig negatives

B) Gimme More
12 min AMRAP:
- 12 TTB
- 60 Double Unders
- 12 single arm Dumbbell Squat Cleans @ 50/35#

Gut stuff this week will be feature windshield wipers and some negative work. Focus on keeping long legs on the toes to rig.

Gimme more of the gut stuff. Today’s metcon will add to our ab work, but also be a leg burner. The dumbbell should be light enough that you go unbroken each round of Squat Cleans.

Thursday 12/9/21

Olympic Weightlifting

A. Split Jerk
Every 2 min for 6 sets:
- 2 Split Jerk Balance @ 85%

B. Overhead Squats
Every 2 min for 5 sets:
- 4 Overhead Squats @ 85%

C. Structural
4 rounds for quality:
- 100ft Farmers Carry
- 12 alternating Front Raises
- 12 Tricep Kickbacks

Oly this week will be heavy. We are close to the end of this cycle so focus on foot work for the split jerk and strong core on the overhead squat.

Gymnastics Class

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

Friday 12/10/21

A. Freakshow
For 5 sets:
In a 2 min window, complete
- 12/10 cal Row
- max rep Thrusters in time remaining @ 115/75#
Then rest 1 min

B. Mobility
10 minutes of:
- KB smashing and banded distractions.

Thrusters this week will be at a moderate weight to focus on bigger sets for the AMRAP. Your goal should be to get at least 10 reps every round. The 1 min rest should help us keep the intensity high.

We are finishing off the week with some mobility work. Let’s get strong and flexy.