PREVAIL Week 9

Hi y’all! Welcome to our final week of this cycle. Next week is deload week, and it’s also Bring A Friend Week! Know someone who’s been wanting to give Feast a try or who would love our community? Bring them along for a fun and energizing week—it's the perfect time to introduce them to the gym!

Monday 1/6/24

We’ve been working on snatches for the past 8 weeks, and today it’s time to put all that practice to the test by building to a heavy single. Aim to perform a set every 2 minutes or so. Make smart, strategic jumps and focus on smooth, controlled reps as you build!

‘Mothership’ is designed to be a sprint-style workout. Maintain a steady pace on the burpees and push for unbroken thrusters if possible. While this workout seems simple and straightforward, it will be a gritty challenge!

A. Snatch -
In 15-20 Minutes...
- Build To A Heavy Single

B. ‘Mothership’ -
For Time...
21-15-9:
- Bar Facing Burpees
- Thrusters 95/65#

Tuesday 1/7/24

Today kicks off with a retest of the 30 Bar Muscle-Ups. Approach this with a smart plan—break into manageable sets early to avoid burnout, and prioritize clean, efficient reps over rushing. Stay close to your bar to minimize transitions and keep the momentum rolling.

Then, we dive into ‘Osmium’, a cardio and skill-focused EMOM. The row should be challenging but steady—about 75-80% effort—leaving you enough time to transition to double-unders. For the jump rope, aim for consistent reps, whether that means unbroken sets or scaling to singles.

A. 30 BMU -
For Time:
- 30 BMU
*Retest From 9/10

B. ‘Osmium’ -
EMOM 16:
Minute 1 - 20/15 Calorie Row
Minute 2 - 30 Seconds Of Double Unders
*Score Is Total Double Unders

Wednesday 1/8/25

Electric Mud is a grind that tests your ability to push hard and stay consistent. Each round challenges your work capacity with a mix of cardio, bodyweight, and dumbbell movements. The key is pacing—strong but controlled efforts on the bike, steady wall walks, and unbroken lunges if possible. With just enough rest to recover, this workout builds both mental toughness and the ability to manage fatigue under load!

A. ‘Electric Mud’ -
Every 7 Minutes x 5 Sets:
- 20/15 Calories Echo Bike
- 5 Wall Walks
- 50' Dual DB Front Rack Walking Lunges 50/35#
- 5 Dual DB Devil's Press 50/35#

Thursday 1/9/25

A. Hang Clean Complex -
Every 2 Minutes x 8 Sets:
- 2 Hang Cleans + 1 Push Jerk
* Start Light And Build As You See Fit

B. Accessories -
3 Sets Of:
- Seated Sumo Stance Good Morning x 8-10 Reps
- KB Goblet Cossack Squat x 12 Alternating Reps

C. Cool Down -
3 Sets of:
- KB Front Rack Carry x 200'
- Strict TTB x 8-10 Reps

Today’s we are building to a heavy Hang Clean and Jerk Complex. Build gradually over the 8 sets, keeping form a priority and choosing a challenging but manageable weight. This isn’t about maxing out; it’s about consistency and refining your technique with each rep.

The accessory work complements the main lifts by strengthening the posterior chain with good mornings and enhancing hip mobility and lateral strength with cossack squats.

Friday 1/10/25

A. Strict Press -
In 12-15 Minutes... -
Build To A Heavy 3 Strict Press

B. ‘Diane’ -
For Time...
21-15-9: -
Deadlift 225/155#
- HSPU

Today, we’re focusing on building up to a heavy 3-rep max on the strict press. Take your time and focus on solid technique as you increase the weight.

For Diane, the goal is to move fast and keep the intensity high. The deadlifts should feel challenging but not maxed out. Plan to push for unbroken HSPU or take short, strategic breaks to avoid going to failure. Scale both movements as needed to keep moving and finish the workout within 10 minutes. Push the limits without burning out on this one!

Saturday 1/11/25

JOIN US FOR OUR 8&9AM PARTNER WOD

‘Meddle’ -
With A Partner..
With A Partner...
AMRAP 30:
- 60 Wallballs 20/14#
- 50 Calorie Row
- 40 TTB
- 20 Burpees

OLYMPIC WEIGHTLIFTING

The Power Snatch Complexes are designed to refine your technique, focusing on timing, positioning, and smooth, controlled reps. This progression from high hang to low hang helps improve your efficiency and power transfer in the snatch. The back squats will target lower body strength, reinforcing your ability to generate power in explosive movements. Finally, the cool-down with broad jumps, rotational throws, and planks is aimed at improving core stability and functional power—key for both athletic performance and injury prevention!

A. Power Snatch Complex -
Every 90 Seconds x 3 Sets:
- 2 High Hang Snatch High Pull + 2 High Hang Power Snatches

Every 90 Seconds x 3 Sets:
- 1 Hang Snatch High Pull + 2 Hang Power Snatches

Every 90 Seconds x 3 Sets: -
1 Low Hang Snatch High Pull + 1 Low Hang Power Snatch

B. Back Squat -
Every 2 Minutes x 5 Sets:
- 5 Reps @ 60-65%

C. Cool Down -
3 Sets Of:
- Broad Jump x 6 Reps
- Standing Rotational Ball Throw x 6 Reps / Side
- Forearm Plank x 60 Seconds