Monday 9/9/24

A. ‘Twilight’ -
EMOM 30:
Minute 1 - 3 Hang Power Cleans + 3 Front Squats @ 50-55%
Minute 2 - 12/9 Calories Echo Bike
Minute 3 - 3 Wall Walks

Happy Monday, Feast Fam! Today we have a 30-minute EMOM that includes weightlifting, monostructural work, and gymnastics! Each minute should be manageable, allowing us to focus on proper technique and maintain consistent paces across the 10 sets. EMOMs are a fantastic way to build our engine and learn how to pace ourselves effectively!

Tuesday 9/10/24

Today is a huge test—30 Bar Muscle-Ups FOR TIME! Plan to break these up strategically so you can keep chipping away without reaching failure. We’ll have other gymnastics test options available if you don’t have BMUs yet. For those of you aiming for your first BMU, pull-up, C2B, or other skills, we have plenty of upcoming gymnastics work to help you reach your goals!

After our test, we’ll dive into a spicy circuit called “Durante Core.” This workout is designed to build strength in the hollow body position, which is essential for gymnastics.

A. ‘New Moon’ -
Spend 15-20 Minutes Reviewing Bar Muscle-Ups

Then..

For Time:
- 30 BMU

B. Durante Core -
5 Rounds Of:
- 10 Hollow Rocks
- 10 V-Ups
- 10 Tuck Ups
- 10 Second Hollow Hold
- 1 Minute Rest

Wednesday 9/11/24

Today, we’re starting class with some strength and accessory work: split squats for unilateral strength, hip extensions to target the posterior chain, and side planks for core stability.

We’ll then move into ‘Eclipse,’ a 15-minute AMRAP featuring two movements designed to build capacity for upcoming tests. The workout includes an ascending rep scheme of Wallballs, paired with a 500m Row after each set. Focus on knocking out the Wallballs quickly and picking a sustainable pace for the row. Later this month, we’ll retest our 6K row, and next month, we’ll revisit ‘Karen.’

A. 3 Sets Of -
- DB Bulgarian Split Squat x 6-8 Reps / Side
- GHD Hip Extension x 8-10 Reps With 2 Second Pause @ Top
- Side Plank x 30 Seconds / Side

B. ‘Eclipse’
AMRAP 15:
10-20-30-40-50...
- Wallballs 20/14#
*500m Row After Each Set

Thursday 9/12/24

A. Back Squat -
4x6 @ 32X1 @ 50-55%

B. BTN Snatch Grip Push Press -
EMOM 8:
- 3 Reps @ 50-55% Of Snatch

C. Accessories -
3 Sets Of:
- Muscle Snatch From Hip x 8 Reps
- Reverse Sled Drag x 200'
- GHD Hollow Hold x 30-45 Seconds

This Thursday's cycle will focus on Back Squats, with weekly weightlifting drills and accessory work to build a solid lifting foundation. Today's Back Squat tempo includes a 3-second descent and a 2-second pause at the bottom. Tempo work refines technique, enhances control and stability, and improves strength while helping to prevent injuries.

The BTN Push Press is beneficial for our Snatch by building overhead strength and stability. Focus on pressing up quickly and finishing with a punch, ensuring your arms are fully locked out.

Friday 9/13/24

A. Strict Dips -
5x5 (Add Weight If Able)
*15 Band Face Pulls After Each Set

B. ‘Breaking Dawn P1’ -
10 RFT:
- 25 Double Unders
- 6 TTB
- 4 Dual DB Devil's Press 50/35#

Class today will kick off with Strict Dip work. Feel free to add weight if possible. After each set, we'll do banded Face Pulls to improve posture and prevent forward shoulders.

Today's MetCon is a spicy one: 10 rounds of a triplet. Each movement has a low rep scheme, allowing for quick transitions and continuous movement. The Devil’s Press will be the most challenging—focus on strong technique and use your legs to drive the dumbbells overhead. Scale to a version that lets you complete each round in 90 seconds or less.

Saturday 9/14/2

MONTROSE TRACK
PARTNER WOD @ 9:00AM

With A Partner:
- Run 800m
- 200 Air Squats
- Run 800m
- 150 Push-Ups
- Run 800m
- 100 Walking Lunges
- Run 800m
- 50 Burpees

*Partners Run Together and Split The Rest Evenly

Sunday 9/15/24

GYM CLOSED TODAY

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong