Monday 1/3/22

A. Snatch Complex
20 min to find a heavy complex
- 1 Snatch Grip DL
- 1 Hang Squat Snatch
- 1 Overhead Squat
- 1 Snatch
- 1 Overhead Squat

B. Unstoppable
4 rounds for time:
- 100 DU
- 14 TTB

Welcome to Dunamis, our Open Prep cycle! Dunamis is a Greek word for power, potential and ability. Throughout this cycle, we will be building on the strength we have been focusing on, and we’ll be adding Open style intensity to our workouts. We will be starting off the week with a fun 5 rep snatch complex. This will challenge your grip strength and shoulder stability. The purpose of this complex is to work on our strength under fatigue.

Unstoppable will continue to test your grip strength as well as your double under efficiency. This workout should be a quick sprint. Challenge yourself to complete this workout unbroken!

This cycle we will also be providing extra competitive programming on Monday’s, Wednesday’s, and Friday’s. Please check SugarWOD at 6pm the day before for the comp workouts.

Tuesday 1/4/22

A. Eye of the Tiger
5 min AMRAP:
- 4 Wall Walks
- 20 DB Snatch 50/35#
3 min rest
5 min AMRAP:
- 10 HSPU
- 20 Single Arm DB Thrusters 50/35#
3 min rest
5 min AMRAP:
- 25ft HSW
- 20 Single Arm Devils Press 50/35#

On Tuesdays we will be carrying over the gymnastics skills we gained last cycle and start incorporating them into workouts. We saw many first handstands and handstand walks in the last few weeks! Remember to keep your core stable as your shoulders fatigue from the dumbbell movements.

Wednesday 1/5/22

A) Don’t Stop Believing
3 rounds for time:
- 20/16 cal Row
- 8 Power Cleans 155/105#
- 6 Burpees Over the Rower
Immediately into 3 mins
- Max rep Wall Balls

B) Core Work
3-4 rounds for quality:
- 12 weighted GHD Hip Extensions 25/15#
- 30-45s Hollow Hold
Rest 90s after each set

On Wednesdays this cycle we will be working on movement pacing and completing max reps under fatigue to help you get those extra few reps in the Open. Work on finding a row pace that you can keep for all 3 rounds, completing fast singles on the cleans, and staying low and fast off the floor on the burpees. Keep the rest minimal between the last set of burpees and the wall balls. The goal is to complete smaller sets of wall balls and keep the rest in between sets to less than 10 seconds.

Since this cycle will be focusing on high intensity workouts, we will be supplementing with accessory work, targeting the core and glutes.

Thursday 1/6/22

Olympic Weightlifting

A. Strict Press
Build to a 1 rep max

B. Power Clean
Build to a 1 rep max

C. Structural
10-15 minutes of rolling out

Oly this cycle will focus on the strict press and power clean.

Gymnastics Class

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

Friday 1/7/22

A. Deadlift
20 min to find 3 rep max Deadlift

B. Can’t Nobody Hold Me Down
12 min AMRAP:
- 20/16 cal Echo Bike
- 12 C2B
- 10 Box Jumps 20/24”
- 25ft Walking Lunges (unweighted)

We normally see the deadlift in the Open, so we will be working not only on absolute strength, but also on holding onto moderate weight for reps. Focus on keeping strong, stable positions. Your warm-ups sets should look identical to your 3 rep max set. Ask your coach to take a look if you sense any changes in your technique or form.

Don’t worry, we haven’t forgotten about the legs this week! This workout is going to be a leg and lung burner. Keep a consistent pace and move steadily between the 4 movements.

Saturday 1/8/22

Mayhem 21/04/09
AMRAP (with a Partner) in 30 minutes:
- 20/16 calorie Row
- 15 Burpees Box Get Overs (30”)
- 10 Power Cleans (185/125#)
Switch after every round.

On a 30-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Switch after every complete 3-movement round (row, burpees, and PCs).

Score is the total number of rounds and repetitions completed before the 30-minute clock stops.

Sunday 1/9/22

Rest Day. Get out and enjoy life!

#FEASTONLIFE
#Feaststrong