Ramé Week 8 (Deload)

Monday 12/13/21

A. Front Squat
Every 90s for 5 sets:
- 5 Front Squats @ 65%

B. Atari
3 rounds for time:
- 20 Box Jumps
- 20 Air Squats
- 20 Sit Ups
- 50ft Single Arm Overhead Walking Lunges 50/35#

We’re lightening up the front squats this week so we’re fresh for our PR attempts next week. But light doesn’t mean lax. Use this as an opportunity to really focus on speed out of the hole with these light weights, and make sure each rep looks just like the first.

Atari will have you feeling like you’re in your favorite platformer with all those box jumps. We will be testing out our overhead strength and stability with 50ft of overhead walking lunges. The first round will go fast but can you keep the same pace for the last 2 rounds?

Tuesday 12/14/21

A. Handstand Work
10 min Handstand walking progressions
THEN
2 rounds for quality:
- 2 Pike Around the Worlds
- 10 Handstand Shoulder Taps
- 15s Freestanding Handstand Hold
- 25ft Handstand Walk

B. Dreamcast
15 minute AMRAP:
- 400m run
- 25 Wallballs 20/14#
- 10 Deadlifts 225/155#

Back to our handstand work! We will be testing your balance with some freestanding handstand holds. Lets see if you can go all 15s right into the 25ft handstand walk.

Dreamcast will have us running fast like Sonic because it might be a little chilly. We get to practice our wallball capacity with 25 reps. The goal will be to go unbroken on each set of those wallballs. The deadlifts should feel light enough to go for big sets of 5. Don’t be afraid to scale for intensity. Remember kids, “scaling is cool,” just like Rob always says.

Wednesday 12/15/21

A) Gut Stuff
12 min EMOM
Min 1. 50s max rep Mountain Climbers
Min 2. 50s max rep V-ups
Min 3. 50s max rep Russian Twists
Min 4. rest

B) N64
5-10-15-20-25
- Dumbbell Snatches 50/35#
- Cal Row

Gut stuff will be tough this week. We will be doing an EMOM to test our core endurance.

N64 will be an uphill climb. Try to keep a consistent pace throughout this workout. It may be appealing to sprint the first few sets, but remember the workout starts at the set of 20s.

Thursday 12/16/21

Olympic Weightlifting

A. Split Jerk
Every 2 min for 5 sets:
- 1 Split Jerk Balance @ 90-95%

B. Overhead Squats
Every 2 min for 5 sets:
- 2 Overhead Squats @ 90-100% of 3RM

C. Structural
4 rounds for quality
- 10 Dips
- 45s RIng Plank
- 45s Sorensen Hold
- 100ft bottoms up KB overhead walk

Oly will have a deload next week so this is your chance to get under a heavy barbell this week.

Gymnastics Class

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

Friday 12/17/21

A. Fran
21-15-9
- Thrusters @ 95/65#
- Pull Ups

B. Flush
3 rounds for quality:
- 1000m Bike
- 500m Row

Fran is back! This will be a good workout to see if the 95/65 bar feels lighter after all of our heavy thruster days. Let’s see you go unbroken on each set of thrusters—scale as needed to make sure that happens.

We are fixing our Fran lung with an easy flush. No racing on this please.