Engine week 7 deload

Monday 10/12/26

A. ‘Witching Hour’ -
40 Minutes Of:
- 400m Run Together
- 2:00 Row
- 2:00 Echo Bike
- Accumulate 2 Minute Forearm Plank Between Partners

We're kicking off Week 7 with a deload! After six weeks of building strength, skill, and conditioning, this week is all about reducing fatigue, prioritizing recovery, and preparing our bodies for testing next week.

Today's partner workout is 40 minutes of steady aerobic movement. The goal is NOT intensity or maximum rounds. Keep your effort conversational, move consistently, and enjoy working alongside your partner. We want to leave class feeling better than when we walked in!

---

TUESDAY 10/13/26

A. BMU Development-
10 Minutes of Individual BMU Development
Has BMUs: - EMOM 10: 1-3 BMU

Has Pull-Ups/C2B but No BMUs: - EMOM 10: 2 Box-Assisted Turnovers

Developing Pull-Ups: - Every 2:00 x 5 Sets: - 3 Assisted Pull-Ups OR 2 Pull-up Negatives - 8 Scapular Pull-Ups

B. ‘Monster Mash’ -
Every 90 Seconds x 9 Sets (3 Sets of Each):
1 - DB Bench Press x 8-10 Reps
2 - Ring Row x 8-12 Reps @ 21X1
3 - V-Up x 10-15 Reps @ 21X0

Today we're combining gymnastics skill development with some upper-body and core strength work!

We'll start with 10 minutes of individualized Bar Muscle-Up development. Whether you're working on consistent BMUs, improving your turnover, or building your pulling strength, the goal is to practice quality movement and make progress at your current level.

Then we'll move into 'Monster Mash,' focusing on controlled reps, tempo, and positioning through DB Bench Press, Ring Rows, and V-Ups. As we continue through deload week, keep the weights manageable and prioritize movement quality over intensity. We're building strength without accumulating unnecessary fatigue before next week's testing!

---

WEDNESDAY 10/14/26

A. ‘double trouble’ -
EMOM 12:
Minute 1 - 12/9 Calorie Row
Minute 2 - 10 Single Arm DB Thruster 50/35# (5/side)
Minute 3 - 35 Double Unders

REST 4 Minutes

EMOM 12:
Minute 1 - 7-10 Burpees
Minute 2 - 12 Alternating DB Goblet Reverse Lunge 50/35#
Minute 3 - 6-9 Box Jumps 24/20"

Today's workout features two 12-minute EMOMs with a mix of cardio, weightlifting, and bodyweight movements.

The goal is to find a consistent, sustainable pace across both pieces. Each minute should leave you with roughly 20 seconds or more of rest before moving to the next station.

As we continue through deload week, we're focusing on maintaining our conditioning without accumulating unnecessary fatigue. Choose weights and reps that allow you to move well, keep your breathing under control, and finish feeling like you had more in the tank!

---

thurSDAY 10/15/26

A. 3 Sets for Quality: -
- Strict Hanging Knee Raise x 4-6 Reps
- Hollow Body Hold x 15-20 Seconds
- Band Pull Apart x 15-20 Reps

B. ‘Graveyard Shift’ -
Every 4 Minutes x 4 Sets:
- 200m Run
- 6-10 Toes-to-Bar
- 12/9 Calorie Echo Bike

Today we're starting with some foundational gymnastics work, focusing on core control, body positioning, and shoulder engagement. The goal is to strengthen the hollow position and develop the control that carries over into movements like TTB.

Then we'll move into 'Graveyard Shift,' four rounds of running, TTB, and Echo Bike work. Aim for consistent pacing and controlled gymnastics reps, leaving yourself some recovery time between sets.

---

FriDAY 10/16/26

A. Clean + Jerk -
Every 90 Seconds x 10 Sets:
- 1 + 1 @ 65-70%
*2 Second pause in split jerk catch

B. Clean Pull -
3 Sets:
- 2 Clean Pulls @ 85-90% of 1RM Clean

c. Accessories -
3 Sets Of:
- Half Kneeling Bottoms Up KB Press x 6-8 / Side
- Barbell Hip Thrust x 10 Reps
- Side Plank x 30 Seconds / Side

We're wrapping up deload week with some technical Clean + Jerk work as we prepare for next week's 1RM testing!

Today's focus is speed, positioning, and consistency. The 2-second pause in the Split Jerk catch will challenge our balance and overhead stability, while the Clean Pulls reinforce strong leg drive and barbell mechanics.

We'll finish with some light accessory work focused on shoulder, glute, and core stability. 

---

SATURDAY 10/17/26

Saturday 8&9am Partner wod

‘Something Wicked’ -
With a Partner
3 Rounds Of:
- 24/18 Calorie Machine Of Choice
- 20 Alternating DB Snatches
+
2 Rounds Of:
- 40/30 Calorie Machine Of Choice
- 30 Goblet Squats
+
1 Round Of:
- 60/45 Calorie Machine Of Choice
- 40 DB Devil's Press

10am olympic weightlifting

A. 3-position snatch -
Every 2 Minutes x 6 Sets:
- High Hang Snatch + Hang Snatch + Snatch @ 50-65%

B. Snatch Balance -
Every 90 seconds x 4 Sets:
- 2 Reps @ 40–55% of 1RM Snatch

C. Accessories -
3 Sets for Quality:
- Snatch-Grip RDL x 8 Reps @ RPE 5-6
- KB Windmill x 6-8 Reps / Side
- Weighted Plank x 30 Seconds

Today's Olympic Weightlifting session is all about refining our Snatch technique!

We'll start with a 3-position Snatch complex, working from the high hang to the floor to reinforce consistent pulling mechanics, bar path, and speed under the bar. From there, Snatch Balances will challenge our confidence and stability in the overhead receiving position.

We'll finish with accessory work focused on posterior chain strength, shoulder stability, and core control. 

---

SunDAY 10/18/26

Check StreamFit for Sunday Sweat programming :)

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