Feast Strong Week 10
Due to Covid-19, Feast Fitness is temporarily closed. However, we will continue to support our community of humble and gritty athletes ONLINE and AT-HOME. We are #feaststrong!
Monday 5/25/20
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Feast Members be sure to see SugarWOD for complete daily programming (including mobility, CHoWs, skill work, etc.)
Tuesday 5/26/20
“Heavyweight Title”
5 Rounds:
3 Minute AMRAP:
6 American Kettlebell Swings
9 V Ups
12 SDHP
*Rest 1:00
*Pick up where you left off
Keep the pace high for all 5 rounds. By round 3 you should be really forced to keep pushing, thats the idea. Each movement will be over before you know it so be diligent on your transitions and be sure to keep your movement quality crisp as this piece will begin to tax our entire midline in a nasty way. Stay tough and keep grinding in that final round! With the pick up where you leave off style, every rep in that round really counts. Get after it!
Feast Members: Check SugarWOD for complete daily programming.
Wednesday 5/27/20
“Its not that complex...”
4 Rounds for Time:
15 Step Ups / Box Jumps / Tuck Jumps
10 Reverse Burpee (Candlestick Rolls)
4 DB or KB Complex
*Complex:
1 DB Squat Clean Thruster
2 DB Push Press
3 DB Front Squats
(2/Arm - Alternating)
Today we bring the funk! We have a funky movement in the “Reverse Burpee” more commonly knows as a candlestick roll. The goal here is to get to the floor and then roll back up using momentum, return to standing all without using our hands… yea, something like that. Either way today’s workout will largely depend on how efficient you can move the Dumbbell through the complex. Hanging onto it for all 6 reps that make up one complex is a must. Be sure you’re ready to go before starting!
Feast Members: Check SugarWOD for complete daily programming.
Thursday 5/28/20
“The Long Game”
5 Rounds:
1 Mile Run
2 Minute Walk
Slow and steady wins the race - our goal is to have consistent mile splits. Run at a pace that will allow you to repeat that for 5 rounds.
Friday 5/29/20
“Two Times”
For Time: 20 Wall Walks
*Rest 2:00
For Time:
21-15-9
Single Arm DB Snatch
Burpees Over Dumbbell
Anyone know why we call Dennis “Denny Two Times”? You should ask him.
Todays workout brings us back-to-back tasks. Each will feel very different. Be sure to move through quality reps for the Wall Walks as saving some shoulders for the second half will be crucial. Once the Wall Walks are complete, it’s a sprint to the finish. Your goal should be to go unbroken on the snatches and move through the burpees with a purpose.
Feast Members be sure to see SugarWOD for complete daily programming.
Saturday 5/30/20
“Team Workout”
20 Rounds for Time:
8 Single Arm Russian KB Swings
8 Goblet Squats
8 Single Arm Push Press
*Teammates will alternate complete rounds
Sunday 5/31/20
Rest Day - Get out and enjoy life.
(At a socially acceptable distance)