Monday 10/19/26
A. bmu -
For Time:
- 30 Reps
*12-minute cap
*last tested 1/7/25
Scaling Options:
- 30 Box Assisted / Toe Assisted
- 30 C2B
- 30 Kipping Pull-Ups
- 30 Toe Asssited Pull-ups
b. accessories -
3 Sets for Quality:
- Wall Facing HS Hold x 30 Seconds
- Ring Reverse Fly x 6-8 Reps @ 30X1
- B-Stance DB RDLs x 6-8 Reps / Side @ 30X1
- Oblique V-up x 8-10 Reps / Side
It's TEST WEEK at FEAST! This week, we're putting all the hard work from this cycle to the test with three main benchmarks: 30 Bar Muscle-Ups for Time, a 1RM Clean + Jerk, and our 18-minute AMRAP conditioning retest!
Today, we're kicking things off with 30 Bar Muscle-Ups for time, last tested on January 7, 2025. The goal is to see how our gymnastics strength, skill, and efficiency have progressed. Whether you're chasing a PR, working toward your first BMU, or testing a scaled variation, choose a movement that challenges you and allows you to measure your progress!
We'll finish with quality accessory work focused on shoulder stability, posterior chain strength, and midline control.
Next week, we'll kick off a brand-new training cycle with new focuses and opportunities to build on the progress we've made!TUESDAY 10/20/26
A. clean + Jerk -
In 20 Minutes...
- Build to a 1 RM Clean + Jerk
B. cool down -
- 10 Minutes Machine of Choice or Jog/Walk
(@ easy pace)
It's time to put our strength and Olympic lifting development to the test! Today, you have 20 minutes to build to a 1RM Clean + Jerk, bringing together the technique, speed, strength, and confidence we've developed throughout this cycle.
Be intentional: plan your weight jumps and allow plenty of recovery between heavier attempts. The goal is to find your heaviest successful lift while maintaining strong positions and sound technique. Chase that PR, celebrate your progress, and cheer on your friends in class!
We'll finish with 10 minutes of easy, conversational movement on a machine or with a jog/walk.WEDNESDAY 10/21/26
A. ring progressions -
Coach Led Ring Progressions and Scales:
- Ring Support Hold
- Bottom of Dip Hold
- Ring Dip Negative
- Ring Dip
- Low Ring Transition
b. metcon -
Every 2:30 x 6 Sets:
- 12/9 Calorie Echo Bike
- 10 Unbroken Wallballs
*GOAL: get faster every set
Today, we're slowing things down to focus on gymnastics skill development! We'll work through a series of ring progressions, from basic support holds to ring dips and muscle-up transitions. The goal is to build confidence, improve body control, and explore appropriate progressions and scaling options for each athlete.
We'll follow that with six rounds of Echo Bike calories and unbroken Wall Balls, with one goal: get faster every round! Start at a controlled pace, establish a baseline, and gradually increase your intensity as the workout progresses.thurSDAY 10/22/26
A. RETEST -
AMRAP 18:
- 12 TTB
- 16 Alternating DB Snatch 50/35#
- 60 DU
It's time to put our conditioning to the test! Today, we're revisiting an 18-minute AMRAP last completed on August 26, 2026.
The goal? Beat your previous score through smarter pacing, efficient movement, and consistent effort! Think about your strategy from the last test. Where did you lose time? Could you have broken up your TTB differently, moved more efficiently through the DB Snatches, or minimized breaks on Double Unders?
Start with a sustainable pace, stay disciplined with your transitions, and look to increase your intensity as the time goes on.
Remember, progress isn't always about going harder. Sometimes it's about moving smarter! Let's see what we've gained over this cycle!FriDAY 10/23/26
A. Partner conditioning -
With A Partner
- 800m Run Together
- 2,000m Row (switch every 250m)
- 800m Run Together
- 100/70 Calorie Echo Bike (switch every 10/7 cals)
- 800m Run
We're wrapping up the week with a longer aerobic effort with a partner!
Today's workout combines running, rowing, and biking, challenging athletes to maintain a consistent pace and work together throughout. Partners will tackle the runs together, then alternate every 250m on the rower and every 10/7 calories on the Echo Bike.
The goal is sustainable effort and efficient teamwork! Find a pace you can maintain, communicate with your partner, and use the planned switches to keep your output consistent.
After a week of testing, today is an opportunity to enjoy some longer conditioning.SATURDAY 10/24/26
Saturday 8&9am Partner wod
partner wod -
For Time
With a Partner
- 60 Hang Power Snatch 75/55#
- 30 Burpee Over Barbell
- 70 Thruster 95/65#
- 40 Burpee Over Barbell
- 80 Power Clean 135/95#
- 50 Burpee Over Barbell
10am olympic weightlifting
A. snatch -
In 20 Minutes...
- Build to a heavy single
B. ohs -
EMOM 8:
- 2 Reps @ 60% of today's heavy snatch single
C. Accessories -
3 Sets for Quality:
- DB Chest Supported Incline Row x 8-10 Reps
- Banded Hamstring Curl x 15 Reps
- Suitcase Carry x 100' / side
Today, you will have 20 minutes to build to a heavy Snatch single, bringing together the positions, technique, speed, and overhead stability we've worked on throughout the cycle. Be intentional with your weight jumps, take adequate rest between attempts, and prioritize quality movement as the bar gets heavier!
We'll follow with lighter Overhead Squats to reinforce strong receiving positions, balance, and stability under the bar.
Finally, we'll finish with accessory work focused on upper-back strength, hamstring development, and midline stability.
The goal today is to celebrate progress! Whether it's a new PR, improved technique, or greater confidence under the bar, let's finish this cycle strong!SunDAY 10/25/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
