Monday 7/29/24

B. ‘Phelps’
AMRAP 10:
- 9 TTB
- 7 Dual KB Deadlifts 53/35#
- 5 Dual KB Hang Power Cleans 53/35#
- 3 Dual KB Front Rack Squats 53/35#

A. Front Squat -
Every 2 Minutes x 7 Sets:
- Front Squat x 2 Reps @ 75-80%

Happy Monday, friends! We are continuing our heavy Front Squat work with a 7x2 @ 75-80%. This should be slightly heavier than what we were working with last week. ‘Phelps’ is going to put our KB skills to the test. Select KB loading that allows you to go unbroken for the complex each set. Between holding onto the rig for TTB and the KBs, this workout will challenge your grip by the end!

Tuesday 7/30/24

Class will kick off with Strict Press superset with Band Pull-Aparts. We have 3 more weeks before retesting our Strict Press 1RM.

‘Ledecky’ is a running interval workout where the goal is to push hard on each run, aiming to maintain or even increase speed with each shorter interval. Be intentional with your rest—we want to increase our ability to recover quickly between efforts!

A. 5 Sets Of -
- Strict Press x 4 Reps @ 75-80%
- Band Pull Apart x 10 Reps

B. ‘Ledecky’ -
For Time:
- Run 800m
Rest 2 Minutes
- Run 600m
Rest 2 Minutes
- Run 400m

Wednesday 7/31/24

Happy Wednesday! Today’s workout is going to be a burner. Workouts structured like this are great for building our overall capacity. Minutes 1 and 3 are to improve our machine endurance and practice pacing. Minutes 2 and 4 are to practice more technical movements under fatigue with the goal of developing our agility and coordination. Be sure to listen to your coach at the whiteboard to hear more about the stimulus and scaling options for this workout!

A. ‘Owens’ -
Every 2 Minutes x 32 Minutes (4 Sets):
1- 24/18 Calorie Echo Bike
2 - 10 Hang Power Snatch 95/65# + 10 Burpees Over Barbell
3 - 30/24 Calorie Row
4 - 50' HSW

Thursday 8/1/24

A. Push Jerk -
Take 15-20 Minutes To Build To A 1RM

B. EMOM 8-
Minute 1 - 5 Broad Jumps
Minute 2 - 100' Dual DB OH Carry

C. Accessories -
3 Sets Of:
- DB Tate's Press x 15 Reps
- GHD Hip Extension x 15 Reps

Today we are testing our Push Jerk 1RM. Take your time building up and be intentional with your form on the lighter sets. As the weights get heavier, get pumped up and be aggressive, focusing on a strong leg drive, a powerful jump, and punching the barbell overhead. After that, we have some accessory work planned to build a strong foundation for our lifts and work on explosiveness. Next week, we will move on to Split Jerks.

Friday 8/2/24

A. Sumo Deadlift -
Every 2 Minutes x 5 Sets:
- 8 Reps @ 50-55%

B. ‘White’ -
10-9-8-7-6-5-4-3-2-1 Reps Of:
- Front Squats 95/65#
- Pull-Ups

Friends, today we are working on Sumo Deadlifts. There are tons of benefits to doing these, such as targeting our inner thigh muscles, improving hip mobility, adding variation to our training, and more!

‘White’ is a chipper of Front Squats and Pull-Ups. Practice controlled reps on the Front Squats and be intentional with your breathing each rep. Plan to remain unbroken on the Squats and break up the Pull-Ups if needed. Aim to increase intensity and speed up transitions as the reps get lower! We might be retesting ‘Fran’ next week… who knows!!!

Saturday 8/3/24

Partner WOD

‘Biles’ -
For Time With A Partner:
- 2,000m Row
- 80 Burpees Over Erg
- 1,200m Run (Together)
- 100/70 Calorie Echo Bike

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting
A. High Hang Snatch -
3x5 Reps With Empty Barbell

B. Snatch Complex -
Every 2 Minutes x 8 Sets:
- Snatch + Hang Snatch
*Start ~50% And Build Each Set

C. Accessories -
3 Sets Of:
- Overhead Barbell Walking Lunge x 50'
- Ring Reverse Fly x 6-8 Reps
- Band Pallof Press + Rotation x 10 Reps / Side

Today’s Snatch Drill is the High Hang Snatch. Focus on maintaining an upright chest in the high hang position. From here, drive your feet into the ground, execute a powerful jump, and quickly pull yourself under the barbell, receiving it with strong arms overhead. Following this, we will build up to a heavy Snatch + Hang Snatch complex. Since our power in the snatch predominantly comes from the moment after the barbell clears the knee, this complex is designed to enhance our ability to hold onto the barbell and be explosive from the hang position.

Sunday 8/3/24

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong