PREVAIL Week 3
Monday 11/25/24
Happy Monday!
Just a quick reminder to check the announcements or our Instagram for this week’s gym schedule. A huge THANK YOU to everyone who joined us for Feast Friendsgiving—we’re so grateful for this amazing community!
Today’s Workout:
Week 3 of Overhead Squats: Building to a heavy set of 4 reps. Get excited—next week, we’ll start working on Snatches!
Part B: Retesting ‘Grettel’ from August 16th. This workout is meant to be quick! Focus on cycling the Clean & Jerks efficiently and maintaining a steady pace on the Burpees. To crush it, stay consistent, move intentionally, and keep your breathing under control.
A. Overhead Squat -
Take 15 Minutes To Build To A Heavy 4 Reps
B. ‘Grettel’ -
10 RFT:
- 3 Clean + Jerks 135/95#
- 3 Bar Facing Burpees
*8 Minute Time Cap
Tuesday 11/26/24
A. Gymnastics Practice -
15-20 Minutes Of Review + Practice:
- BMU Negatives
- Russian Push-Ups
- Hollow PVC Pulldown
B. ‘Grateful’ -
EMOM 15:
Minute 1 - 45 Seconds Max Calories Echo
Minute 2 - 8 Bench Press 135/95#
Minute 3 - REST
We’re kicking off class with the first 20 minutes dedicated to building strength and skills for gymnastics. This is an opportunity to try something new and build your skills. We will have plenty of scaling options!
In Part B, we’re tackling Echo Bike and Bench Press. Aim to maintain a steady threshold pace on the Echo Bike each round. Keep in mind, the Bench Press might feel heavier with your elevated heart rate, so consider breaking up the reps early to avoid burnout. Use the rest minute each round to recover and hit every set with intensity!
Wednesday 11/27/24
Friends! Reminder: there are no classes today—just Open Gym from 9 AM to 12 PM.
Today’s WOD is a partner workout. Aim to split the reps evenly and keep moving steadily for the full 24 minutes. Coach Andy and Anna will be around to answer any workout questions as needed!
A. 'Thankful’ -
With A Partner
AMRAP 24:
- 100 Double Unders
- 30 TTB
- 20 DB Box Step Overs 20" 50/35#
Thursday 11/28/24
WE ARE CLOSED!
The gym will be closed so take some time to rest, recharge, and celebrate the season!
We’re incredibly grateful for this community and the energy, kindness, and hard work you bring every day.
See you tomorrow!
Friday 11/29/24
A. Front Squat -
Every 3-4 Minutes x 3 Sets:
- 7 Reps @ 70%
B. ‘Celebrate’ -
AMRAP 12:
3-6-9-12...
- Pull-Up
- Snatch 115/75#
- Box Jump Overs 24/20"
Same schedule as Wednesday, y’all—no classes today, just Open Gym from 9 AM to 12 PM.
Today's workout includes Front Squats from our weightlifting programming. If you haven’t been attending on Thursdays, consider staying 5-10% lighter with your loading. Afterward, we’ve got a spicy total-body AMRAP. Between the pull-ups and snatches, your grip will fatigue, and the snatches and box jump-overs will test your legs.
The key to crushing this workout? Start slower than you think and break things up early. Pace smart, and you’ll finish strong!
Saturday 11/30/24
JOIN US FOR OUR 8&9AM PARTNER WOD
‘Togetherness’ -
Every 90 Seconds x 20 Sets:
- 20/15 Calorie Row
- Max Wall Walks Remaining Time
*Partners alternate Sets
*Score is total Wall Walks
OLYMPIC WEIGHTLIFTING
Today’s class starts with Jerk drills designed to practice speed under the barbell and refine our Split Jerk technique.
We’ll work through 8 sets of Split Jerks with a pause in the catch, building up to 85% if reps are moving smoothly. The pause in the catch forces us to land strong and braced.
For today’s cooldown, we have a mix of explosive work and upper-body/midline accessories to round things out.
A. Tall Jerk -
EMOM 3:
- 5 Reps With Empty Barbell
B. Jerk Balance -
EMOM 3:
- 3 Reps with light weight
C. Split Jerk -
Every 90 Seconds x 8 Sets:
- 1 Rep with Pause in Catch @ 75-85%
D. Accessories -
3 Sets Of:
- Death Drop + Broad Jump x 5 Reps
- Half Kneeling Bottoms Up Press x 8 Reps / Side
- Banded Side Plank Row x 8-10 Reps / Side @ 21X2
Sunday 12/01/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong