Feast Strong Week 7
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 5/4/20
“Merry Go Round”
5 Rounds:
3 Minute AMRAP:
5 Burpees to Plate
10 Plate Ground to Overhead
15 Overhead Plate Reverse Lunges
*Rest 1:00 between AMRAPs - Pick up where you left off.
5 quick rounds and rounds and rounds…yea you get it. Today’s work is intended to be quick and will surely start to burn in the last few rounds. Focus on transitioning quickly from one movement to the next and aim to keep the same, quick, pace throughout the entire 15 minutes of work. Be sure to work through the end of the interval—you’ll be rewarded for pushing near the end of the 3 minutes since you pick up where you left off.
Feast Members be sure to see SugarWOD for complete daily programming (including mobility, CHoWs, skill work, etc.)
Tuesday 5/5/20
“Shuttle Rush”
20 Minute AMRAP:
10 Push Ups
5 Single Arm KB/DB Cleans + 50FT KB/DB Rack Walk (R)
10 V Ups
5 Single Arm KB/DB Cleans + 50FT KB Rack Walk (L)
10 American KB Swings
50 FT HSW
Todays workout mixes structural time under tension work with a variety of gymnastic movements. Being able to stay calm and breathe during the Kettlebell/Dumbbell work will be crucial. Move with purpose during the cleans and be sure to honor a good position during the rack walks. When done correctly this is an incredibly useful tool to develop a strong midline. If you don’t have 25FT worth of space then feel free to substitute a time 30s time domain for each of the distance implements.
Feast Members: Check SugarWOD for complete daily programming.
Wednesday 5/6/20
“Running away from our problems like…”
On a Running Clock:
0:00-5:00
2-4-6-8-10…etc…
Burpees
American Swings or DB Snatch
5:00-10:00
10 Jumping Lunges
10 Squat Jumps
30 Double Unders or Penguin Hops
10:00-15:00
10 Box Jumps or Step Ups
5/Leg RFESS
10 Loaded Step Ups
Just keep swimming… we got this. Today we see 3 quick 5 Minute work windows, each with a very different feel. Don’t get caught going too fast during the first few minutes of each window. We think shoulder and lower leg fatigue will come quicker than anticipated. Move smoothly though transitions and always remember that clean movement patterns trump rushing though movements just to get more reps! Being sloppy will come back to bite you today.
Feast Members: Check SugarWOD for complete daily programming.
Thursday 5/7/20
“No Need for Legs Tomorrow”
5 rounds:
200m Run (1 min)
30 sec rest
Rest 3 min
4 Rounds
400m Run (2 min)
1 Min rest
Rest 3 min
3 Rounds
800m Run (4 min)
2 Min rest
Programming courtesty of Ryan Heywood. Thanks Ryan!
Friday 5/8/20
“Midline Destruction”
For Time:
50-40-30-20-10
Goblet Squats
Loaded Russian Twists
Goblet Reverse Lunges
AB Mat Sit Ups
Long grind incoming! With two lower half and two midline focused movements this will certainly turn into a bit of a slog. Thats OK—we can do hard things. Break this one up into chunks you can manage. Going too big on the first few rounds will likely not be the best strategy for today’s work. However, by all means if there is a wheelhouse movement here for you then be sure to take advantage of that and make up some time!
Feast Members be sure to see SugarWOD for complete daily programming.
Saturday 5/9/20
“Murphette(ISH)”
Be there - Teams of Two.
See you at 8AM!
-Coach Tony
Sunday 5/10/20
Rest Day - Get out and enjoy life.
(At a socially acceptable distance)