Engine week 6

Monday 10/5/26

A. Pause Front Squat + Front Squat -
Every 3 Minutes x 5 Sets:
- 1 + 2 @ 75-80%
*3 Second Pause on First Rep

B. Accessories -
3 Sets Of:
- Barbell Bulgarian Split Squat x 6 Reps / Side
- DB Push Press x 8-10 Reps
- Sorenson Hold x 30-45 Seconds

Today is all about building stronger legs and more power out of the bottom of the squat! We’ll start with a Pause Front Squat + Front Squat combination, using a 3-second pause on the first rep to take away momentum and challenge you to stay strong and controlled in the bottom. From there, the goal is to drive aggressively through each rep, building the leg strength that will help us stand up heavier Cleans.

We’ll finish with accessory work focused on unilateral leg strength, overhead power, and posterior chain endurance. Take your time through each movement, choose challenging weights that still allow for quality reps, and focus on moving with intention.

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TUESDAY 10/6/26

A. BMU Primer-
1 Set Of:
- Strict Lat Push to Hollow x 10 Reps
- Jump to Hollow x 5 Reps
- Jump To Hollow + Arch x 5 Reps
- Jump To Hollow + Arch + Lats x 5 Reps
- Hips To Bar x 5 Reps
- Box / Low Bar Turnovers x 5 Reps
- BMU Attempts

B. ‘Apple Crisp’ -
EMOM 18:
Minute 1 - 15/12 Calorie Row
Minute 2 - 3 Wall Walks
Minute 3 - 1-5 BMU

Today is all about putting our BMU to practice! We’ll start by breaking the BMU down piece by piece, working from the hollow and arch positions into lat engagement, hip drive, and finally the turnover. The goal is to understand how each position connects so we can create a stronger, more efficient Bar Muscle-Up.

Then we have an 18-minute EMOM combining Rowing, Wall Walks, and BMU. The goal is repeatable, quality work across all six rounds. Push the Row at a sustainable pace, stay smooth through the Wall Walks, and choose a number of BMU you can confidently repeat each round. 

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WEDNESDAY 10/7/26

A. ‘Apple Cobbler’ -
5 Sets @ RPE 8-9:
- 12 TTB
- 16 Alternating DB Snatch 50/35#
- 60 DU
*Rest 90 Seconds after Each Set

Today's focus: repeatable effort! We’ll work through five sets of Toes to Bar, DB Snatches, and Double Unders with 90 seconds of recovery after each set. The goal is to move fast, but at a pace you can maintain across all five rounds. Think RPE 8 to start, with the intensity naturally building as fatigue sets in. 

Use the first round to establish a pace you can repeat, then challenge yourself to stay consistent. Be smart with your Toes to Bar, keep the DB moving, and stay relaxed on the Double Unders. This is a great opportunity to practice working at a high effort without redlining. 

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thurSDAY 10/8/26

A. Clean + Jerk -
Every 2 Minutes x 6 Sets:
- 1 + 1 @ 75-85%

B. ‘Apple Crumble’ -
Every 6 Minutes x 3 Sets:
- 24/18 Calorie Echo Bike
- 10 Power Cleans 185/125#
- 10 Front Squats 185/125#

Today’s Clean + Jerk work gives us a chance to practice heavier, quality reps before fatigue comes into play. The goal is to build confidence and consistency at 75–85%.

Then, 'Apple Crumble' asks us to use that strength under fatigue. The bike elevates the heart rate before a heavy barbell, challenging you to stay composed and move well when tired. The goal is strength endurance—moving heavier loads efficiently, recovering, and being able to repeat that effort for all three sets.

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FriDAY 10/9/26

A. BMU Work -
15 Minutes of Individual BMU Development
Has Consistent BMUs: 3 Sets Max Unbroken Reps, Rest 3 Minutes

Has BMU but Low CApacity: Small Repeatable Sets Every 2 Minutes x 8 Sets

Has Pull-Ups/C2B but no BMU: 2-4 Box BMU + 3 Straight Bar Dips Every 2 Minutes x 8 Sets

No Pull-Ups: 5 Toe Assisted Pull-Ups or 2-3 Negatives + 10 Scap Pull-ups x 4-5 Sets

B. ‘Apple Pie’ -
5 RFT:
- 9 Box Jump Overs 24/20"
- 12 Burpees To Target
- 15' HSW

Class is kicking off with some Bar Muscle-Up development. We’ll spend the first part of class working at the level that makes the most sense for you. Whether that means building foundational pulling strength, practicing the turnover, accumulating quality reps, or testing your capacity, everyone has an opportunity to make progress. The goal is quality practice specific to where you are in your BMU journey.

Then we have five rounds of Box Jump Overs, Burpees to Target, and Handstand Walking. Expect the heart rate to climb quickly! Find a pace you can maintain, keep transitions short, and challenge yourself to perform quality gymnastics even as fatigue builds.

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SATURDAY 10/10/26

Saturday 8&9am Partner wod

‘Apple Fritters’ -
With A Partner
Buy In: 800m Run
+
7 Rounds of:
- 100' BW Walking Lunge
- 20 American KBS 53/35#
- 20 DB Push-Ups
+
Buy Out: 400m KB/DB Suitcase Carry

10am olympic weightlifting

A. hang snatch + Snatch -
Every 2 Minutes x 5 Sets:
- 1 + 1 @ 65-75%

B. Snatch -
Every 2 Minutes x 5 Sets:
- 1 Reps @ 75-85%

C. Snatch Grip push press -
- 3x5 @ RPE 7-8

Today is all about putting our Snatch work into practice! We’ll start with a Hang Snatch + Snatch complex at moderate percentages, using the Hang Snatch to reinforce strong extension and speed under the bar before repeating those same positions from the floor.

From there, we’ll build into heavier Snatch singles at 75–85%, with the goal of making confident, technically sound lifts as the weight increases. We’ll finish with Snatch Grip Push Presses to build the overhead strength and stability needed to support heavier Snatches. 

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SunDAY 10/11/26

Check StreamFit for Sunday Sweat programming :)

Rest Day. Get out and try something new! FEAST ON LIFE!!