Solace Week 1
Monday 6/1/20
“Danger Zone”
4 Rounds for Time:
22 Reverse Goblet Lunges
15 Burpees Over KB or DB
9/Arm DB Hang Clean and Jerk
Today’s four rounder is a sneaky one. Coming out too hot will for sure put us in tough spot. Look to move through big sets of movements but don’t get caught rushing through them too quickly. Focus on good mechanics and moving with a purpose from start to finish.
Feast Members be sure to see SugarWOD for complete daily programming (including mobility, CHoWs, skill work, etc.)
Tuesday 6/2/20
“Little Bunny Foo Foo”
15 Minute AMRAP:
50 Mountain Climbers
50 Air Squats
50 Push Ups
50 Lateral Plate Hop Overs
The final quarantine workout… and of course its a doozy. Grind is the name of the game. Pick a rep scheme that is sustainable for the entire 15 minute window. With big chunks of movements there is really no where to hide. Dig in and keep grinding!
Feast Members: Check SugarWOD for complete daily programming.
Wednesday 6/3/20
“OH WE BACK!”
Interval:
3 Rounds:
5 Minute AMRAP:
20 Cal Bike or Row
15 S2OH 95/65
10 TTB or V Ups
Rest 1 Min. Between Rounds
Holy smokes, a barbell. Now don’t get too excited, the loading is very approachable for us today but we still want to ensure we are moving through good reps in manageable sets. Going unbroken will be possible for some of us but a few quick breaks on the bar could come as a saving grace in later rounds.
Feast Members: Check SugarWOD for complete daily programming.
Thursday 6/4/20
A. Snatch Complex:
5 Sets:
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Low Hang Power Snatch
1 Overhead Squat
*Rest 2:00 between sets
B. Front Squat:
5-5-5-5-5 @ 32X2
*All sets between 55 and 65%
*Rest 2:00 between sets
Structural:
3-5 Rounds for Quality:
1:00 Farmer Hold
10/Arm Single Arm Deadlifts
30 Hollow Rocks
*Move through @ Steady Pace
Friday 6/5/20
A. 5 Sets for Quality:
Library Deadlift: 8-8-8-8-8 @ 32X2
*65-70%
*Rest 60s
Tempo Strict Pull Up or Pendlay Row:
4-4-4-4-4 @ 32X2
*Rest 2:00 between sets
B. 9 Minute AMRAP:
6 Box Jump Overs
12 Deadlifts 155/105
16 Alt Pistols
Everyone’s favorite library lifts are back. The deadlift, among other compound movements, is a great way to get back in tune with our bodies’ functions. Take the opportunity to slow the reps down today and really focus on your bar path, hinging and timing throughout these deadlifts.
Attack todays AMRAP with consistency. We want your pace to be consistent for the entire 9 minutes. The loading and rep schemes should be manageable for most of us, so make sure your reps are clean and you are in control the entire time.
Saturday 6/6/20
“WOA DUDE”
For Time:
50-40-30-20-10
Cal Row
25-20-15-10-5
Power Snatch 75/55
Sunday 6/7/20
Rest Day - Get out and enjoy life.