Feast Strong Week 8
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 5/11/20
“Peaked Early”
5 Rounds for Time:
60 Mountain Climbers
30 Air Squats
15 Alt DB or KB Snatch
Today’s workout will begin to tax our shoulders early. Breaking up the sets of mountain climbers will have to happen eventually, so get ahead of it by putting planned breaks into the first few rounds. Move quickly though the Air Squats as that will be a great opportunity for you to steal back some time. Focus on breathing through those reps and transitioning right to the Dumbbell or Kettlebell Snatches. Aim to pick up the pace for the last few rounds….don’t peak early.
Feast Members be sure to see SugarWOD for complete daily programming (including mobility, CHoWs, skill work, etc.)
Tuesday 5/12/20
“Death by Burpee 2.0”
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
Minute 4: 4 Burpees
Etc.. Until you can not complete the amount of prescribed burpees within the minute
*Retest from Friday March 27th
It’s back. I mean, we’ve done plenty of burpees in the cycle… so we should be getting more efficient with this movement. Look back at your score from March 27th. Set a goal, and crush it. Use the experience you gained from the first pass and make the small tweaks you need to break into that next round or collect some extra reps.
Feast Members: Check SugarWOD for complete daily programming.
Wednesday 5/13/20
“SkrrrT SkrrrT”
4 Rounds for Time
50 Double Unders
25 Goblet Reverse Lunges
15 Plank Hold Dumbbell or KB Pull Throughs
*Retest from March 23rd
Today we see our second retest. This was the FIRST workout we did of the cycle. Coming back to this will give us a good view of how we handle time under tension mixed with common aerobic work with the Double Under. Remember to stay as tight as possible during the pull throughs we want to focus on our core and oblique engagement to resist any hip movement that occurs during this movement. Hang onto big sets for the Goblet Lunges—besides who doesn’t love that post lunge soreness?!
Feast Members: Check SugarWOD for complete daily programming.
Thursday 5/14/20
“Time Trial Thursday”
1 Mile TT
*Rest 5 Minutes
400m TT
*Two separate scores
Programming courtesty of Ryan Heywood. Thanks Ryan!
Friday 5/15/20
“The Back 9”
“At Home JT"
21-15-9
HSPU
Dips
Push Ups
*9 Minute Time Cap
-Rest 1:00-
For Time:
"Jello Legs"
9-15-21
Goblet Squats
Russian KB Swings
Reverse Goblet Lunges
SDHP
*9 Minute Time Cap
Two back-to-back, for time pieces, each with a 9 Minute time cap. Use that to your advantage, especially on the first portion. Any time you can bank as a rest moving into the second portion will help immensely. These two will feel very different, and keep that in mind when attacking them. Treat them as two separate scores and really push the pace on both.
Feast Members be sure to see SugarWOD for complete daily programming.
Saturday 5/16/20
“Midline Madness”
5 Rounds for Time:
15 V Ups
20 Snusters (10&10)
40 Flutter Kicks
Snuster..? What the? Some crazy movements coming out of this quarantine. We know you’ll just love them! Join Coach Tony this Saturday at 8AM for Midline Madness and a little extra fun! Because . . . . who doesn’t love surprises?
Sunday 5/17/20
Rest Day - Get out and enjoy life.
(At a socially acceptable distance)