Engine week 1
Monday 8/31/26
Welcome to our new cycle, ENGINE! Over the next eight weeks, we’ll focus on building our strength, gymnastics, and conditioning capacity with a big emphasis on performing well under fatigue. Our strength test for this cycle is the Clean + Jerk, so expect to see plenty of Front Squats, Push Presses, and Clean + Jerk progressions to help us build a stronger and more confident lift. On the gymnastics side, we’ll spend a lot of time developing the strength and positions needed for Bar Muscle-Ups through grip work, strict pulling and pressing, and kipping pull-ups (no butterfly!) before progressing into more specific BMU work. Finally, to build our overall MetCon capacity, expect a mix of longer sustained efforts and interval work.
We’re kicking things off today with 'Pumpkin Spice,' a 40-minute EMOM of rowing, burpee box jump overs, running, and rest. The goal is to find a strong, sustainable pace early and repeat that effort across all 10 rounds. It should feel manageable at the start, but the volume will add up! Stay consistent on the row, smooth through the BBJO, and avoid turning the early runs into sprints. The challenge today is to make Round 10 look like Round 1, even when it feels a whole lot harder!A. ‘Pumpkin Spice’ -
EMOM 40:
Minute 1 - 15/12 Calorie Row
Minute 2 - 10 BBJO
Minute 3 - 200m Run
Minute 4 - REST
TUESDAY 9/1/26
A. Strict Gymnastics -
5 Sets Of:
- Strict Pull-Up x 3-5 Reps (weighted if able)
- Hollow Rock x 10 Reps
+
3 Sets Of:
- Scap Pull-Up x 10 Reps
- Top of Ring Row Hold x 15-20 Seconds
- Single Leg V-Up x 16-20 Alternating Reps
B. ‘Autumn Wreath’ -
5 RFT:
- 7 Front Squat 135/95#
- 5 Prush Press 135/95#
- 2 Wall Walks
Today starts with strict gymnastics work focused on building the pulling strength, grip, and midline control that will support our Bar Muscle-Up development throughout this cycle. Take your time, move with control, and prioritize quality positions throughout each set.
Then we have 5 quick rounds of barbell and gymnastics work. Choose a barbell load that allows you to move directly from the Front Squats into the Push Press, then stay smooth through the Wall Walks. As fatigue builds, the goal is to keep moving quickly while maintaining strong positions!WEDNESDAY 9/2/26
A. ‘Cinnamon Apple’ -
5 Sets Of:
AMRAP 3:
- 15 Double Unders
- 3 Deadlift 225/155#
- 7/5 Cal Echo Bike
*Rest 3 Minutes between sets
Today’s workout is all about repeatable effort! You’ll work for 3 minutes, rest for 3 minutes, and repeat for 5 total sets. The smaller rep scheme means we want to move quickly through each round with minimal breaks and fast transitions.
The goal is not to crush Set 1 and hang on from there. Double Unders should be quick, Deadlifts should stay unbroken, and the Echo Bike should be pushed at a pace you can reproduce. Use your 3-minute rest to recover, then try to make Set 5 look as close to Set 1 as possible. Finding that balance between pushing hard and staying repeatable is exactly what we’re working to develop during this cycle!thurSDAY 9/3/26
A. Strict Gymnastics -
5 Sets Of:
- Strict Dip x 4-6 Reps
- L-Sit / Tuck Hang x 10-15 Seconds
*rest as needed
B. ‘Harvest Moon’ -
EMOM 16:
Minute 1- 45 Seconds Row For Meters
Minute 2 - 4-8 Kipping Pull-ups
(NO BUTTERFLY PULL-UPS TODAY)
Today starts with strict gymnastics work that can carry over to Bar Muscle-Ups. Strict Dips develop the pressing strength needed to finish strong over the bar, while our L-Sit/Tuck Hangs build the lat strength, midline control, and compression needed to create and maintain strong gymnastics positions.
Then we have a 16-minute EMOM pairing rowing with Kipping Pull-Ups. The goal is repeatable output: choose a strong Row pace you can maintain across all eight rounds, then carry that consistency into your Pull-Ups. No butterfly today! We’re using the traditional kip to develop the hollow/arch positions, strength, and timing that will help us build toward Bar Muscle-Ups later in the cycle.FriDAY 9/4/26
A. Clean + Jerk -
Every 2 Minutes x 10 Sets:
- 1 Rep
* Build to a heavy single
B. ‘Cozy Fireside’ -
Accessories
3 sets Of:
- Barbell Bulgarian Split Squat x 6-8 Reps / Side
- Sandbag Bearhug Carry x 100'
- Side Plank x 30 Seconds / Side
Today we’re establishing our Clean + Jerk baseline for this cycle! Every two minutes, you’ll complete one Clean + Jerk and gradually build to a heavy single. This does not need to be an all-out 1RM. Focus on moving well and finishing with a strong lift for today. We’ll continue developing our Clean + Jerk throughout the cycle before going after a true 1RM in Week 8!
We’ll finish with three rounds of accessory work focused on unilateral leg strength, bracing, and stability. Bulgarian Split Squats will challenge each leg individually, while Sandbag Bear Hug Carries and Side Planks build the trunk strength and control that support strong, powerful lifting.SATURDAY 9/5/26
8 & 9AM Partner WOD -
‘Maple Bourbon’ -
AMRAP 35:
In Teams of 2...
- 800m Run
- 40 American Kettlebell Swings 53/35#
- 30 Push-Ups
- 20 Box Jumps 24/20"
10am olympic weightlifting
A. Snatch Complex -
Every 90 Seconds x 5 Sets:
- High Hang Power Snatch + Hang Power Snatch @ 50-60% of 1RM
Every 90 Seconds x 5 Sets:
- Hang Power Snatch + Low Hang Power Snatch @ 60-70% of 1RM
B. snatch deadlift -
Every 2 Minutes x 4 Sets:
- 3 Reps @ 95-105% of Snatch 1RM
C. Accessories
3 Sets Of:
- Barbell Hip Thrust x 8-10 Reps
- Half-Kneeling Single-Arm Bottoms Up Press x 8 / Side
- Ring Face Pull x 10-12 Reps
Today’s Olympic Weightlifting class is all about building strong Snatch positions! We’ll start with a Power Snatch complex that progresses from the High Hang down to the Low Hang, challenging us to maintain the same strong finish, bar path, and receiving position as we move farther from the hip.
We’ll follow with heavy Snatch Deadlifts to reinforce strength and positioning off the floor, then finish with accessory work focused on posterior chain strength, overhead stability, and upper-back health. Keep the Snatches crisp and technical today. Quality over load!SunDAY 9/6/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
