Ramé Week 6
Monday 11/29/21
A. Front Squat
Every 2 min for 6 sets:
- 2 tempo Front Squats @ 75-80%
Tempo 32X1
B. Hellcat
10 minute AMRAP
- 15/12 Cal Echo Bike
- 8 Bar Muscle Ups
- 6 Deadlifts @ 315/205#
For this week’s tempo front squats, we are dropping one rep each set, and dropping one second on the lowering phase. Let’s make sure to keep a strong trunk throughout the lift, and to breathe at the top of the rep. This will be the last week we have tempo squats, so make sure to make them look pretty.
Hellcat will be loud and heavy. The bike is going to be the only movement we sprint on this workout. The bar muscle ups and deadlift should be smooth and in control—let’s keep the chickens and cats out of these movements. The goal for these two movements are to be done in 2-3 sets so the quality stays high.
Tuesday 11/30/21
A. Handstands
- 10 minutes of handstand walking progression work
- 100 shoulder taps for quality (RX is off the wall)
B. GT500
5 rounds for time:
- 400m run
- 5 Push Jerks @ 155/105#
14 min time cap
We are going upside down once more for our gymnastics skill day. We are progressing the handstand walk to off the wall shoulder taps. This movement is scaleable for everyone, so be ready to get after it, whether you’re using a wall, a box or a pike from the floor. We’ll all feel the shoulder burn and practice holding on one hand.
We will be testing out all the push jerking skills we practiced last cycle with GT500. To win this race we will have to go unbroken on those heavy push jerks and run at tough pace. The time cap for this workout will be 14 minutes. Run FAST!
Wednesday 12/1/21
A) Gut Stuff
10 minute EMOM
- Minute 1: 30-45s parallette L-sit
- Minutes 2: 30-45s weighted plank @ 45/25#
B) GTO
For time:
- 100 Double Unders
- 80 Wallballs @ 20/14#
- 60 Box jumps @ 24/20”
- 80 AKBS @ 53/35#
- 100 Double Unders
We are breaking out the parallettes for our gut stuff this week. If you have done L-sits before, you know how fun and shaky these get so fight to keep those feet off the ground for at least 30s. We are upgrading our planks this week by adding some weight. These will help us practice bracing and breathing.
GTO will give us a chance to practice our double unders under fatigue. Make sure you split everything up in doable sets to try to go unbroken on that last set of double unders.
Thursday 12/2/21
Olympic Weightlifting
A. Split Jerk
Every 2 min for 6 sets:
- 4 Split Jerk Balance @ 65-70%
B. Overhead Squats
Every 2 min for 5 sets:
- 6 Overhead Squats @ 65-70%
C. Structural
4 rounds for quality
- 20 half kneeling pallof press
- 20 half kneeling pallof overhead press
- 20 banded lat pull down
- 20 banded pull aparts
Oly this week will focus on heavy volume. Make sure you focus on breathing through those overhead squats, and if you are having trouble with your wrists feeling comfortable try bringing your hands a little closer to keep a more stacked hand position.
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 12/3/21
A. Z28
20 minute AMRAP
- 5 Thrusters @ 135/95#
- 12 TTB
- 20 cal Row
- 12 Pistols
- 5 Power Cleans @ 135/95#
B. Mobility
10 minutes of:
- KB smashing and banded distractions.
This week’s Thruster work will be in a long AMRAP. The first set of thrusters should feel heavy but done unbroken. The second set gives you the option to go unbroken on the power cleans and go right into the thrusters . . . will you take it?
We are finishing off the week with some mobility work. Let’s get strong and flexy.
Saturday 12/4/21
TransAm
In Teams of 2
12 min AMRAP. Split the work as you see fit:
- 10 rope climbs
- 40 GHD situps
Rest 2 min
12 min AMRAP. Each teammate completes both movements before switching:
- 12/8 cal Echo Bike
- 10 wallballs @ 20/14#
Sunday 12/5/21
Rest Day. Get out and enjoy life!