Monday 11/2/26
A. back squat -
Every 2 Minutes x 7 Sets:
- 3 Reps @ 60-65%
b. ‘Sweet Child O' Mine’ -
3 Sets Of:
90 Seconds on, 90 Seconds Off:
- 12 Burpees Over Bar
- Max OH Squats Remaining Time 95/65#
Happy November, FEAST Fam! 🍂 Reminder to add our FEAST Friendsgiving on November 21st from 11 AM–1 PM to your calendar! We can't wait to celebrate with everyone. Be sure to sign up at the front desk to bring a dish!
We're kicking off the week with Back Squats! Building on last week's speed work, we're increasing the percentages slightly and focusing on strong, controlled reps. The goal is to maintain a solid brace, consistent depth, and balanced positions while driving up strong out of every squat. These aren't max-effort sets, but an opportunity to continue building strength through quality movement!
Then we're turning up the intensity with 3 sets of 90-second working intervals to complete 12 Burpees Over Bar, followed by as many Overhead Squats as possible in the remaining time. We'll have 90 seconds of rest between sets. The goal is to pace your Burpees so you can get right to work on the Overhead Squats! The rest between sets should allow us to push each working interval while maintaining consistent effort and quality movement throughout!TUESDAY 11/3/26
A. ‘November Rain’ -
EMOM 20:
Minute 1 - 15/12 Calorie Echo Bike
Minute 2 - 8 Deadlifts 225/155#
Minute 3 - 10 C2B Pull-Up
Minute 4 - Rest
Today we've got a 20-minute EMOM combining conditioning, strength, and gymnastics, with an emphasis on consistency and repeatable efforts across all five rounds.
The goal is to approach each working minute with a challenging but sustainable effort, leaving approximately 15–20 seconds to recover before the next movement. Find a steady pace on the Echo Bike, maintain strong positions through the Deadlifts, and choose a Chest-to-Bar variation that allows for efficient, repeatable sets.
We'll spend extra time in our warm-up developing gymnastics skills and reinforcing strong positions. The goal today isn't to go all-out in Round 1, but to maintain quality movement and consistent performance through Round 5!WEDNESDAY 11/4/26
A. ‘Welcome to the Jungle’ -
Every 7 Minutes x 5 Sets:
- 500m Row
- 400m Run
- 20 Alternating BW Box Step-Ups 24/20"
*rest remaining time
@ RPE 7
Today's workout is intended to build aerobic endurance, pacing, and consistency! We've got five 7-minute intervals combining Rowing, Running, and Box Step-Ups, with the goal of maintaining a sustainable effort across all five sets.
We're aiming for RPE 7, meaning a moderate controlled pace that we can repeat without drop-off. Find a steady rhythm on the Row, settle into a comfortable pace on the Run, and keep moving consistently through the Step-Ups. Ideally, we're finishing each round with 1–2 minutes of rest before starting again.
The goal today is consistency, NOT speed! Avoid pushing too hard early, focus on efficient transitions, and aim to keep your round times as close together as possible from start to finish!thurSDAY 11/5/26
A. Power Clean + Front Squat Complex -
Every 3 Minutes x 5 Sets:
- 1 High Hang Power Clean + 2 Hang Power Cleans + 3 Front Squats
*build to a heavy complex across 5 sets
B. ‘Paradise City’ -
For Time:
- 30 Box Jumps 24/20"
- 20 Power Cleans 115/75#
- 10 Wall Walks
Who doesn't love building to a heavy complex?! Across five sets, we'll build to a heavy high hang power clean + 2 hang power cleans + 3 front squats while focusing on maintaining aggressive hip extension, fast elbows, and strong squats! The goal is to increase weight as technique allows, maintaining quality movement from the first set to the last. Heavy doesn't mean sacrificing good positions!
Then we're moving onto a quick chipper that includes explosive Box Jumps, barbell cycling, and gymnastics stamina. The goal is to move efficiently through the Box Jumps before tackling 20 Power Cleans at a weight that allows for touch-and-go sets. Choose a load you can cycle confidently without excessive rest. We'll finish with 10 Wall Walks, where shoulder stamina and midline control will be challenged under fatigue. Find a sustainable rhythm, be smart with your breaks, and finish strong!FriDAY 11/6/26
A. Feet Elevated Low Ring Muscle-Up -
4 Sets Of:
- 3-5 Reps
*rest 90 seconds to 2 minutes between sets
*there will be scaling / toe assisted options!!
B. Accessories -
3 Sets Of:
- Chin over Ring Hold x 5-15 Seconds
- Ring L-Sit x accumulate 10-20 Seconds
C. ‘Patience' -
For Time With a Partner..
20 Rounds Of:
- 20 Double Unders
- 5 Push-Ups
*partners alternate rounds and each complete 10 rounds
Today we're focusing on Ring Muscle-Up development! We'll start with Feet Elevated Low Ring Muscle-Ups, working on building strength and coordination through the pull, transition, and press-out. The goal is controlled, quality reps rather than rushing through the movement. We'll have scaling and toe-assisted options available so everyone can challenge themselves at their own level!
We'll follow that with accessory work targeting strict pulling strength, ring stability, and midline compression. Our Chin Over Ring Holds and Ring L-Sits are all about building the foundational strength and body control needed for more advanced gymnastics movements.
Finally, we'll finish with a partner workout featuring 20 alternating rounds of Double-Unders and Push-Ups, with each athlete completing 10 rounds. Aim for quick, repeatable rounds, unbroken sets, and smooth transitions with your partner. SATURDAY 11/7/26
Saturday 8&9am Partner wod
‘Knockin' on Heaven's Door’ -
10 RFT:
with a partner...
- 15/12 Calories Machine Of Choice
- 10 Alternating DB Snatch 50/35#
- 50' DB Walking Lunge 50/35# (1 DB)
*Partners Alternate rounds, each completing 5 rounds.
10am olympic weightlifting
A. barbell primer -
Every 90 Seconds x 3 Sets:
- 3 Clean Deadlifts
- 3 Tall Power Cleans
- 3 Tall Split Jerks
@ empty barbell
B. Power Clean + Hang Clean + Split Jerk -
Every 3 Minutes x 6 Sets:
- 1 + 1 + 2 Reps @ 60-70% of 1RM Clean + Jerk
C. Accessories -
3 Sets for Quality:
- Clean-Grip RDL x 8-10 Reps
- Goblet Reverse Lunge x 12 Alternating Reps
- Tall Kneeling Pallof Press x 10 Reps/Side
Today's Olympic Weightlifting class is focused on clean technique, speed under the bar, and consistent Split Jerk mechanics.
We'll begin with an empty barbell primer to reinforce strong pulling positions, fast turnovers, and precise footwork before moving into our Clean + Jerk Complex. Across six sets, we'll work at 60-70%, focusing on explosive cleans, confident receiving positions, and strong, balanced Split Jerks. The goal is technical consistency, NOT maximal weight!
We'll finish with accessory work targeting posterior chain strength, single-leg stability, and midline control to support stronger, more efficient lifts!SunDAY 11/8/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
