Monday 11/9/26
A. back squat -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 65-75%
*start @ 65% and build to 75%
b. ‘My Italian Is a Little Rusty’ -
EMOM 10:
Minute 1: 10 Box Jumps 24/20"
Minute 2 : 1.1.1 Snatch @ 65%
We're kicking off Week 3 of POWER by continuing to build lower-body strength and explosive power!
We'll start with Back Squats, building from 65% to 75% across five sets. As the weight increases, our focus remains on maintaining a strong brace, controlled descent, and powerful drive out of the bottom. We want every rep to look consistent, with no grinding or sacrificing positions as the bar gets heavier.
Then we're moving into a 10-minute EMOM that combines explosive Box Jumps with Snatch singles at 65%. The goal isn't to move as fast as possible, but to produce powerful, technically sound reps. Focus on aggressive hip extension, speed under the bar, and stable receiving positions. TUESDAY 11/10/26
A. Weighted Strict Pull-Up -
In 15 Minutes...
- Build to a 1RM
or spend 15 minutes on strict pull-up progressions, coach will review options!
b. ‘Tempura-ture Is Rising’ -
Every 3 Minutes x 5 Sets:
- 100' Dual KB/DB Farmer Carry 70/53#
- 10 TTB
- 8 DB Bench Press 50/35#
Today's focus is on building upper-body pulling strength, grip endurance, and muscular control! We'll start with 15 minutes dedicated to Strict Pull-Up strength, with athletes working toward a 1RM Weighted Strict Pull-Up or spending time developing their strict pulling mechanics through appropriate progressions. Regardless of where you're at, the goal is to challenge your strength while maintaining full range of motion and quality reps!
Then we're moving into Farmer Carries, Toes-to-Bar, and DB Bench Press to develop grip strength, midline control, and upper-body pressing capacity. Each movement challenges us to maintain strong positions while working through different demands on the upper body.
These sets are NOT for time! Choose challenging but manageable weights, move with intention, and prioritize consistent movement quality across all five sets. WEDNESDAY 11/11/26
A. ‘Dreamsicle’ -
Every 5 Minutes x 8 Sets:
- 20/15 Calorie Row
- 20/15 Calorie Echo Bike
Today we're building our aerobic capacity with 'Dreamsicle!' This 40-minute interval workout challenges us to find a sustainable pace and repeat it consistently across all eight sets. The focus is on developing our ability to maintain steady output, manage fatigue, and recover efficiently between efforts.
We're aiming for approximately RPE 7, with each machine taking around one minute to complete. Athletes should scale calories as needed to consistently finish each machine within 1:20. The goal is to establish a pace early that you can maintain throughout the entire workout, rather than pushing too hard in the opening rounds.
Consistency is the priority today! Pay attention to your breathing, rowing pace, and bike cadence. We're building a stronger aerobic engine and the ability to sustain quality efforts over time. The goal isn't to have the fastest first round, but to make your eighth round look just as strong as your first!thurSDAY 11/12/26
A. Barbell Reverse Lunge -
Every 3 Minutes x 4 Sets:
- 12 Alternating Reps @ RPE 7-8
B. ‘Crawfishin' for a Compliment’ -
In teams of 2
10 RFT:
- 12 Wallballs 20/14#
- 10 Burpees Over Barbell
- 8 Hang Power Cleans 135/95#
*partners alternate complete rounds
Today we're building unilateral leg strength and stability with Barbell Reverse Lunges. These will challenge each leg independently while developing balance, control, and lower-body strength. As we work through four sets, the goal is to find a challenging load while maintaining consistent depth, strong positions, and controlled movement.
Then we're teaming up for 'Crawfishin' for a Compliment!' This partner workout combines Wall Balls, Burpees Over Barbell, and Hang Power Cleans. Partners will alternate complete rounds, giving each athlete an opportunity to rest while their partner works.
The goal is to keep individual rounds around 90 seconds, scaling movements and loading as needed to maintain that pace. Focus on efficient transitions, unbroken barbell sets, and consistent movement throughout. FriDAY 11/13/26
A. Strict RMU + Strict Dips -
Every 3 Minutes x 5 Sets:
- 1 + 3-5 Reps
B. Hollow Work -
4 Sets Of:
:15 Seconds On, :15 Seconds Off:
1 - Hollow Rock
2 - V-Up
C. Accessories / Cool Down -
3 Sets Of:
- Single Arm DB Row x 6-8 Reps / side
- DB Hammer Curl x 8-10 Reps
- Crossover Cuban Press x 8-10 Reps
Today we have Strict Ring Muscle-Ups and Ring Dips, continuing to build on the pulling, transition, and pressing strength we've been developing throughout this cycle. Whether you're working on high rings or using a low-ring progression, the goal is to challenge your strength while maintaining controlled, quality movement.
Next, we're shifting our attention to midline strength with Hollow Rocks and V-Ups! Developing a strong hollow position and improving compression strength directly supports our gymnastics movements, helping us create better body tension, control, and efficiency on the rig and rings.
We'll close out the day with some upper-body accessory work targeting our back, arms, and shoulder stability. SATURDAY 11/14/26
Saturday 8&9am Partner wod
‘Cajun Shrimp’ -
Teams Of 3
AMRAP 25:
- 30 Double Unders
- 12/9 Calorie Bike
- 7 Deadlifts 225/155#
- 3 Wall Walks
*partners alternate movements
10am olympic weightlifting
A. barbell primer -
Every 90 Seconds x 3 Sets:
- 3 Clean Pulls
- 3 Tall Cleans (squat)
- 3 Tall Split Jerks
@ empty barbell or light weight
B. Clean + Jerk Complex -
Every 3 Minutes x 6 Sets:
- 1 Clean Pull + 1 Clean + 1 Split Jerk
*start at 65% and build to ~85%
C. clean deadlift -
4x2 Reps @90-100%
*rest 90 seconds to 2 Minutes between sets
D. Accessories / Cool Down -
3 Sets of:
- Broad Jump x 5 Reps
- KB Windmill x 8 Reps / Side
- Weighted Plank x 30-45 Seconds
Today's Olympic Weightlifting session is all about developing explosive power, technical consistency, and confidence under heavier loads! We'll start with a light barbell primer to reinforce strong pulling positions, speed under the bar, and precise Split Jerk footwork.
From there, we'll build through our Clean & Jerk complex, working from 65% toward 85%. The goal is to maintain efficient bar paths, powerful leg drive, and stable receiving positions as the weight increases. We'll follow this with heavier Clean Deadlifts to strengthen our pulling positions and reinforce a strong, tall chest from the floor.
We'll finish with Broad Jumps, KB Windmills, and Weighted Planks to develop explosive power, shoulder stability, and midline strength.SunDAY 11/15/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
