Engine week 5
Monday 9/28/26
A. Strict Lean Away Pull-Ups -
- 4x3 Reps @ 41R1 (R means reset at top)
B. BMU + Straight Bar Dips -
- 4x3+3 Reps
C. ‘Whenever, Wherever’ -
For Time:
- 30 Box Jumps 20/24"
- 60 Push-Ups
- 90 Air Squats
Today starts with gymnastics strength and skill work! We’ll begin with Strict Lean-Away Pull-Ups, using a slow, controlled lower to build the pulling strength needed to get higher on the bar. From there, we’ll take that strength into Bar Muscle-Up practice, focusing on an efficient kip, getting the hips to the bar, and moving quickly through the turnover.
Then it’s time for a bodyweight chipper; Box Jumps should move at a steady rhythm, break up the push-ups early, keeping your rests short, and once you reach the Air Squats, settle in and keep them moving one at a time!TUESDAY 9/29/26
A. DB Strict Press -
3 Sets Of:
- 8-10 Reps / Side
*rest as needed
B. Power Clean + Split Jerk
EMOM 10:
- 1.1 @ 65-70% of 1RM Clean + Jerk
C. ‘Try Everything’ -
Every 4 Minutes x 3 Sets:
- 24/ 18 Calorie Echo Bike Sprint
Today starts with some straightforward strength work using Single-Arm DB Strict Presses to build overhead strength and stability. From there, we’ll move to the barbell for Power Clean + Split Jerks, completing two singles each minute at a moderate weight. The goal is to make all 20 reps look consistent, focusing on strong positions, speed, and a confident Split Jerk rather than chasing heavier weight.
We’ll finish with three hard efforts on the Echo Bike with plenty of recovery between sets. Push hard, but remember that repeatability matters. Find an effort you can reproduce across all three intervals, recover as much as possible between sets, and challenge yourself to make your final sprint just as strong as your first!WEDNESDAY 9/30/26
A. Accessories -
3 Sets Of:
- Inverted Row x 6-8 Reps @32X3
- Suitcase Carry x 100' / Side
- Supine Leg Lowering x 8-10 Reps @30X1
- Arch Lift x 8-10 Reps
B. ‘Don’t Bother’ -
3RFT:
- 400m Run
- 18 TTB
- 24 Russian KBS 53/35#
Today starts with accessory work focused on building the pulling and core strength that supports our gymnastics. We’ll use controlled tempo Inverted Rows, loaded carries, and intentional core work to strengthen the positions we need on the rig without adding more hanging volume.
Then it’s time for 'Don’t Bother,' three rounds of running, Toes to Bar, and Russian Kettlebell Swings. The goal is consistent movement from start to finish. Stay controlled on the run, be smart with your TTB sets before fatigue builds, and find a smooth rhythm on the Kettlebell Swings. This is a great opportunity to practice maintaining strong gymnastics positions while your heart rate is elevated!thurSDAY 10/1/26
A. Thruster -
In 15 Minutes…
- Build to a heavy 3 Reps
B. ‘Hips Don’t Lie’ -
Every 3 Minutes x 5 Sets:
- 10 Front Squats 135/95#
- 5 Deficit HSPU
Today is all about building strength and power! We’ll start by building to a heavy set of 3 Thrusters, focusing on staying strong through the squat and using aggressive leg drive to send the bar overhead. Stronger, more powerful legs out of the bottom can also help us stand up heavy Cleans more efficiently.
Then we have five sets of Front Squats and Deficit HSPU. The goal is quality and repeatability, not an all-out sprint. The added deficit increases the range of motion and turns the HSPU into more of a strength challenge. Choose a variation that challenges you while still allowing you to maintain strong reps across all five sets, then use your remaining time each round to recover and do it again!FriDAY 10/2/26
A. ‘She Wolf’ -
3 Sets Of:
EMOM 9:
Minute 1 - 15/12 Calorie Echo
Minute 2 - 15/12 Calorie Row
Minute 3 - 50 Double Unders
*REST 3 Minutes between sets
Today is all about building the engine! We’ll work through three 9-minute sets of Echo Bike, Rowing, and Double Unders, with plenty of recovery between sets. The goal is not to crush the first few minutes, but to find a strong pace you can repeat throughout the entire workout.
Use the first set to establish your pace, then challenge yourself to match or improve that output as the workout continues. Stay smooth on the machines, relaxed on the Double Unders, and take advantage of the 3-minute recovery between sets. The win today is consistency. See if you can make your final set look just as strong as your first!SATURDAY 10/3/26
Saturday 8&9am Partner wod
‘Beautiful Liar’ -
3 Rounds Of:
- 200m Run Together
- 20 Front Rack Reverse Lunges 95/65#
+
2 Rounds Of:
- 400m Run Together
- 30 Hang Power Snatches 95/65#
+
1 Round Of:
- 800m Run Together
- 60 Deadlifts 185/125#
10am olympic weightlifting
A. Snatch Balance -
Every 2 Minutes x 5 Sets:
- 2 Reps
*build to a tough double (RPE 7-8)
B. Snatch -
Every 2 Minutes x 6 Sets:
- 1 Snatch @ 65-75%
C. Snatch Pull -
- 3x3 @ 100-105%
D. Accesssories -
3 Sets Of:
- Single Arm OH Reverse Lunge x 12 (6/side)
- Ring Face Pulls x 8-10 Reps
- Copenhagen Plank x 20-30 Seconds / Side
Today’s Olympic Weightlifting class is all about building speed, confidence, and strength in the Snatch. We’ll start with Snatch Balances to practice moving aggressively under the bar and owning a strong overhead position. From there, we’ll carry that into full Snatches at moderate percentages, where the goal is crisp, technically consistent reps rather than chasing weight.We’ll finish the barbell work with heavy Snatch Pulls to strengthen the pull from the floor while reinforcing the positions we want in the full lift. Then we’ll round out the day with accessory work focused on overhead stability, upper-back strength, single-leg control, and core stability.SunDAY 10/4/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
