Monday 1/27/24

Class kicks off with a 12-minute EMOM of accessory work designed to build upper body strength through strong, controlled reps. In Part B, we’ll shift the focus to explosive, fast upper body work with pull-ups and push presses.

The workout, ‘Snake’, is an interval-style piece with an emphasis on quick transitions. Aim for about 85% effort to maintain consistency across sets. Pace the row so you can move directly into pull-ups, then seamlessly into the dumbbell push press. The goal is smooth, efficient movement—find your groove early and aim to get faster as the workout progresses!

A. EMOM 12 -
Minute 1 - Single Arm DB Row x 6 Reps / Side
Minute 2 - Push Up x 30 Seconds
Minute 3 - Wall Facing HS Hold / Shoulder Taps x 30 Seconds

B. ‘Snake’ -
Every 3 Minutes x 6 Sets:
- 15/12 Calorie Row
- 10 Pull-Ups
- 8 DB Push Press 50/35#

Tuesday 1/28/24

The main focus today is to improve our Squat Clean technique and build strength. We’ll start with lighter loads and higher reps to refine movement patterns, gradually increasing the weight across the sets. Be intentional with every lift!

Afterward, we’ll tackle ‘Spider’, a MetCon that doubles as accessory work for our squat cleans. The American kettlebell swings target posterior chain and grip strength, while the box jumps build explosiveness. The goal for today is unbroken kettlebell swings paired with steady, smooth box jumps.

A. Squat Clean -
Every 2 Minutes x 8 Sets:
SET 1 - 5 Reps @ 50-55%
SET 2 - 4 Reps @ 55-60%
SET 3 - 3 Reps @ 60-65%
SET 4-8 - 2 Reps @ 65+
*Build as you see fit on sets 4-8

B. ‘Spider’ -
21-15-9:
- American KBS 70/53#
- Box Jump 24/20"

Wednesday 1/29/25

Today’s workout is all about steady, controlled effort with a 30-minute focus on Zone 2 aerobic work. Aim for a sustainable “chit-chat pace,” where you can hold a conversation without gasping for air. This pace builds a solid conditioning base, improves endurance, and promotes recovery without adding unnecessary fatigue. While it may feel easier than typical workouts, this type of training is key for long-term performance gains. Slower is better—consistency is the goal today!

A. ‘ZZ’ -
5 Sets Of:
- 3 Minutes Row
- 3 Minutes Echo Bike

B. 3 Sets:
- 25 Ab Mat Sit Ups
- 45-60 Second Forearm Plank

Thursday 1/30/25

A. Back Squat -
Every 2:00-2:30 x 6 Sets:
- 4 Reps @ 65-70%

B. Block Power Clean From Knee -
Every 90 Seconds x 6 Sets:
- 3 Reps
Set 1-2: 55-60%
Set 3-4: 60-65%
Set 5-6: 65-70%

C. Cool Down -
3 Sets Of:
- GHD Hollow Hold x 30-45 Seconds
- Half Kneeling Pallof Press + Rotation
- Single Leg Hip Thrust x 10 Reps/Side

Since we hit cleans on Tuesday, today’s focus shifts to building squat strength and refining power clean technique. Block pulls help address common clean errors by emphasizing tension, timing, and positioning from a static mid-knee start, building power and efficiency. Accessories are here to strengthen your foundation and keep you injury-free—be intentional and make time to knock them out!

Friday 1/31/25

A. Coach Led Skill Session -
15 Minutes Of Coach Led RMU Strength + Drill Work

B. ‘Pothos’ -
AMRAP 7:
- 8 Thruster 95/65#
- 4 RMU

- Rest 1 Minute

AMRAP 7:
- 6 Power Snatch 95/65#
- 12 HSPU

Part A kicks off with a coach-led RMU strength and drills session, designed to build comfort on the rings and explore scaling options for Part B. Follow the progressions closely during the 15 minutes—it’s always valuable to revisit gymnastics basics and refine your skills!

‘Pothos’ features two 7-minute AMRAPs with movements and time domains similar to what we often see in The Open. Focus on smooth, controlled movement and steady breathing rather than rushing. Cycle the barbell efficiently on Thrusters and Power Snatches, and approach the gymnastics with a plan to avoid burnout and maintain consistent movement.

Saturday 2/01/25

JOIN US FOR OUR 8&9AM PARTNER WOD

Monstera -
For Time With A Partner:
- 2,000m Row
- 200' Single Arm Fron Rack Lunges 50/35#
- 40 TTB
- 400 Double Unders
- 40 TTB
- 200' Single Arm Fron Rack Lunges 50/35# - 2,000m Row

OLYMPIC WEIGHTLIFTING

A. Halting Power Snatch -
Every 2 Minutes x 9 Sets:
- 3 Reps
SETS 1-3 - Halt @ Mid Thigh
SETS 4-6 - Halt @ Knee
SETS 7-9 - @ 2" Off The Floor
* Start @ 50% And Build As You See Fit

B. Snatch Lift Off -
Every 90 Seconds x 5 Sets:
- 3 Snatch Lift Offs @ 85-90%

C. Cool Down -
3 Sets Of:
- Sotts Press x 8 Reps
- DB Cuban Press x 8-10 Reps
- Broad Jump x 5 Reps

Today, we’re focusing on halting power snatches to build strength in key positions and improve our pulling mechanics. The pause at specific points helps athletes slow down the movement, reinforcing proper sequencing and timing. After that, we’ll move into Snatch Lift Offs to build pulling strength off the floor. The goal here is to maintain perfect form and posture as we drive through the ground to lift the bar 2 inches from the floor. The first pull can make or break a heavy lift, so it’s crucial to build strength in this position!

Sunday 2/02/25

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong