Monday 10/26/26
A. Speed back squat -
Every 90 Second x 7 Sets:
- 3 Reps @ 55-60% (RPE 5-6)
b. Hocus Pocus -
EMOM 12:
Minute 1 - 8 Box Jumps 24/20"
Minute 2 - 50' Dual DB Front Rack Walking Lunge 50/35#
Minute 3 - Rest
It's Week 1 of our new POWER cycle! Over the next eight weeks, we're focusing on building explosive power, developing barbell and gymnastics efficiency, and improving our ability to move with speed and confidence. Weeks 1–4 (DEVELOP) will emphasize intentional movement, technique, and consistency, while Weeks 5–8 (PERFORM) will pick up the intensity as we put those skills to work!
Today, we're kicking things off with Speed Back Squats! Unlike traditional strength work, our goal isn't to lift heavy, but to develop the ability to produce force quickly. We'll use lighter loads and focus on driving up explosively while maintaining strong, consistent technique.
We'll follow that up with Hocus Pocus, a 12-minute EMOM combining Box Jumps and Dual Dumbbell Front Rack Walking Lunges. The Box Jumps will continue developing explosive power, while the Lunges challenge our single-leg strength, balance, and stability. The built-in rest is intentional, allowing us to prioritize quality movement over fatigue.TUESDAY 10/27/26
A. ‘Beetlejuice’ -
CYCLE BENCHMARK
For Time:
- 30 Pull-Ups
- 20 Clean + Jerks (135/95#)
- 15 Bar Muscle-Ups
- 10 Clean + Jerks (185/125#)
It's benchmark day at Feast! Today, we're taking on a gymnastics and barbell chipper that we'll revisit in Week 8 to measure our progress!
This workout combines Pull-Ups, Clean + Jerks, and Bar Muscle-Ups to test our gymnastics efficiency, barbell cycling, and ability to maintain power under fatigue. With the barbell getting heavier toward the end, smart pacing, efficient movement, and managing fatigue will be key to a strong performance.
Our goal today is to establish a baseline! Whether you're tackling the workout Rx or choosing scaled movements and weights, select options that challenge you while allowing you to work toward the 15-minute time cap. Record your results and scaling choices so we can see how far you've come when we retest!
For larger classes, we'll be running this workout in two heats, so bring the energy, cheer on your partner, and have some fun! WEDNESDAY 10/28/26
A. ‘Monster House’ -
Every 8 Minutes x 5 Sets:
- 2 Minute Row
- 2 Minute Echo
- 400m Run
*Rest Remaining Time
Today, we're shifting our focus to aerobic capacity, pacing, and consistency! After yesterday's challenging benchmark, we're slowing things down and focusing on building our engine with a longer, sustainable effort.
We'll work through five 8-minute intervals, combining 2 minutes on the Row, 2 minutes on the Echo Bike, and a 400m Run, resting with whatever time remains in each interval.
The goal today is NOT to sprint! We're working at an RPE of 6–7, focusing on finding a pace we can consistently repeat across all five rounds. Pay attention to your Row pace, Echo Bike cadence, and Run times to better understand what a sustainable effort looks and feels like for YOU.
Today is all about learning your own engine, building endurance, and developing the ability to maintain consistent output over time!thurSDAY 10/29/26
A. Tall Power Snatch + BTN Strict Press -
3 Sets Of:
- 3 + 5 Reps
B. High Hang Power Snatch + OHS -
Every 2:00 x 6 Sets:
- 3 + 3 Reps @ 50-65%
c. Accessories -
3 Sets Of:
- Snatch Grip RDLs x 8-10 Reps
- Banded Hamstring Curl x 15-20 Reps
- Weighted Plank x 30 Seconds
Today, we're continuing to develop explosive power, barbell technique, and overhead stability with a focus on the Snatch!
We'll kick things off with Tall Power Snatches and Behind-the-Neck Strict Presses. The Tall Power Snatch removes the traditional leg drive, challenging us to pull under the bar quickly and establish a strong receiving position. The Strict Press will help reinforce overhead strength and stability.
From there, we'll move into High Hang Power Snatches and Overhead Squats! Working at lighter percentages, our focus is on developing an explosive drive from the high hang position, a fast turnover, and a stable overhead catch. The Overhead Squats will challenge our mobility, balance, and ability to maintain strong positions under load.
We'll finish with accessory work targeting the posterior chain and midline through Snatch Grip RDLs, Banded Hamstring Curls, and Weighted Planks.FriDAY 10/30/26
A. ring dip -
Every 2 Minutes x 5 Sets:
- 3 Reps @ 22X2
B. Accessories -
3 Sets Of:
- Chin Over Ring Hold x 5-15 Seconds
- Ring Support Hold x 10-20 Seconds
- Hollow Hold x 15 Seconds + V-Up x 10 Reps
C. ‘Halloweentown' -
Every 2 Minutes x 5 Sets:
- 45 Seconds of BBJO 24/20" @ RPE 7
Today, we're wrapping up the week with a focus on gymnastics strength, stability, and control! Throughout our POWER cycle, we'll be developing the foundational strength needed for stronger, more efficient Ring Muscle-Ups.
We'll start with Tempo Ring Dips, focusing on controlled movement, strong lockouts, and maintaining stable positions throughout each rep. From there, we'll continue building our strict gymnastics strength with Chin Over Ring Holds, Ring Support Holds, and midline work. These foundational movements help develop the pulling strength, pressing stability, and body control needed for more advanced gymnastics skills.
We'll finish with five short intervals of Burpee Box Jump-Overs! Despite the shorter work periods, today's goal isn't to sprint. We're looking for smooth, efficient movement and a consistent pace across all five sets, working at an RPE of 7.SATURDAY 10/31/26
Saturday 8&9am Partner wod
‘Practical Magic’ -
AMRAP 30:
With a Partner...
- 20 Hang Power Cleans 95/65#
- 20 Toes-to-Bar
- 20 S2OH 95/65#
- 40/30 Calorie Machine Of Choice
10am olympic weightlifting
A. Tall Power Clean + Tall Push Jerk -
Every 90 Seconds x 3 Sets
- 3 + 3 @ empty barbell or light weight
B. Hang Power Clean + Push Jerk -
Every 3 Minutes x 5 Sets:
- 5 + 5 @ 55-60% of 1RM Clean + Jerk
C. Accessories -
3 Sets for Quality:
- Goblet Squat x 8-10 Reps
- Sorenson Hold x 30-45 Seconds
- Half Kneeling Bottoms Up Press x 6-8 Reps / Side
Today, we're focusing on explosive power, efficient barbell cycling, and strong receiving positions with the Clean + Jerk!
We'll kick things off with Tall Power Cleans and Tall Push Jerks. These drills challenge us to move quickly UNDER the bar, developing fast elbows, strong overhead lockouts, and confidence in our receiving positions without relying on a big leg drive.
From there, we'll move into Hang Power Cleans and Push Jerks, working at 55–60% of our 1RM Clean + Jerk. We'll complete five reps of each movement per set, focusing on generating power through the legs, cycling the barbell efficiently, and maintaining consistent technique as fatigue builds.
We'll finish with accessory work including Goblet Squats, Sorenson Holds, and Half Kneeling Bottoms-Up Presses to develop lower-body strength, posterior chain endurance, and shoulder stability.
SunDAY 11/1/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
