Strength week 1
Monday 7/6/26
Happy Monday, team! 🇺🇸⚽️ And go USA Soccer!! Who's tuning in to watch USA vs. Belgium?!
Annnnyways... back to our programming...
This week kicks off our next cycle: STRENGTH. This cycle is going to be a fun one because, while our overall movement focuses will stay the same, the weekly template will rotate. That means each week will feel a little different while still progressing toward the same goals.
Expect to build back squat and pressing strength, improve your stamina, see our new sandbags make plenty of appearances, and participate in coach-led gymnastics sessions where we'll learn new skills or dial in the ones we already have.
This Monday, we're kicking things off with a monostructural piece designed to build your aerobic capacity. We'll rotate through running, rowing, and biking for 36 minutes with the goal of improving pacing, building our engine, and becoming more comfortable with longer efforts.
Approach today's workout by starting easy, finding a steady groove, and then focusing on maintaining that pace for the duration.A. ‘Folarin Balogun’ -
AMRAP 36:
Teams of 3
Partner 1: 400m Run
Partner 2: Row
Partner 3: Echo/C2 Bike
*partners rotate after each 400m Run
TUESDAY 7/7/26
A. Clean Complex -
Every 2 Minutes x 8 Sets:
- 3 Clean Deadlifts + 2 Hang Cleans + 1 Split Jerk
*start light and build to RPE 7-8
B. ‘Christian Pulisic’ -
For Time:
- 30 SHSPU
- 40 Alternating Pistols
- 50' HSW
Today we have a Weightlifting and Gymnastics session.
In Part A, we'll dial in our clean and split jerk positions. The goal is to start light and build to a weight that feels challenging while still allowing you to move with confidence and great technique. There should be speed on the bar every set, so no grinding through reps today! Think of these 8 sets as an opportunity to practice quality movement and build strength in strong, efficient positions.
Then we transition into Part B for our Gymnastics Challenge. The goal is to make smart breaks and build stamina, not to push to failure. Scale to pike push-ups or DB Z press.
Pistols will challenge your balance and single-leg strength. Athletes can scale to pistols to a target or step-ups to continue developing those same qualities.
We'll finish with a short handstand walk buyout after your shoulders and midline are already fatigued. The goal isn't to race through it. Instead, focus on practicing straight-arm strength, body control, and confidence while moving upside down under fatigue. Scale to a handstand hold or Dual DB/KB overhead carry.WEDNESDAY 7/8/26
A. ‘Weston McKennie’-
Every 8 Minutes x 4 Sets:
- 24/18 Calorie Echo Bike
- 3 Rope Climbs
- 8 Sandbag Over Shoulder
Today we're breaking out the sandbags for some sandbag over-the-shoulders! This is one of my favorite movements, and I'm excited to introduce them into class programming.
Today's workout combines biking, gymnastics, and functional movement. Aim to keep the bike at a steady pace that allows you to hop off and get right to work on the rope climbs. On the rope climbs, focus on quality reps by using a strong foot clamp and standing with your legs rather than relying on your arms to pull you up. For the sandbag, take the time to establish a strong setup on every rep. Use your legs to bring the bag to your thighs, then drive your hips aggressively to generate the power needed to get the bag over your shoulder.
The goal is to finish each round with consistent times while prioritizing movement quality over rushing. Stay smooth, stay efficient, and keep the effort repeatable from start to finish!
thurSDAY 7/9/26
A. Push-Up -
EMOM 10:
- x unbroken set
*score is your lowest unbroken set
B. ‘Tyler Adams’ -
For Time:
Teams of 3...
- 1,500m Row (each athlete rows 500m)
C. Gymnastics Core -
3 Sets Of:
- 10-15 Second L-Sit right into
- 20 Alternating Tall Plank Shoulder Taps right into
- 10 Hollow Rocks *Rest 60-90 Seconds Between sets
Today we are testing your push-up stamina! We'll begin with a push-up EMOM where the goal is consistency. Rather than starting with your max, choose a number you can repeat for all 10 rounds. Building repeatable stamina is far more valuable than hitting one big set and watching your reps fall off. Reminder, your score is your lower unbroken set!Next, we'll shift gears into a fun team rowing relay. Since each athlete only rows 500 meters, don't be afraid to push the pace. This is a chance to practice producing a high-power effort while feeding off your teammates' energy. Team workouts like this also remind us that training hard can be competitive, challenging, and fun.We'll finish class with gymnastics-focused core work. The L-sits, shoulder taps, and hollow rocks are designed to build the body control, shoulder stability, and midline strength that carry over to movements like handstand push-ups, handstand walks, toes-to-bar, pull-ups, and beyond. FriDAY 7/10/26
A. Back squat -
Every 4 Minutes x 5 Sets:
- 5 Reps *build to a heavy 5
B.‘Antonee Robinson’ -
Snatch Complex
EMOM 10:
- 1 Snatch Pull + 2 Hang Power Snatch + 1 OHS @ 50-60%
We're wrapping up the week with a true strength and weightlifting session. Part A focuses on building absolute strength as you work up to a heavy set of 5 back squats. Remember, the goal is a heavy set, not a 5-rep max. Leave a little in the tank and prioritize excellent movement.In Part B, we'll shift our focus to snatch technique. Keep the bar light enough to move with speed and confidence while dialing in strong positions from the pull through the overhead squat. SATURDAY 7/11/26
8 & 9AM Partner WOD -
’Chris Richards’ -
With a Partner
AMRAP 12:
Partners alternate movements
- 8 Box Jump Overs 24/20"
- 8 Pull-Ups
- 8 American KB Swings 53/35#
Rest 4 Minutes
AMRAP 12:
Partners alternate movements
- 8 Burpees
- 25 Double Unders
- 8 Dual DB Hang Power Cleans 50/35#
10am olympic weightlifting
A. Tall Jerk -
EMOM 5:
- 2 Reps @ empty barbell or light weight
B.Split Jerk -
Every 2 Minutes x 6 Sets:
- 2 Reps @ 65-75%
C. Push Press -
Every 2 Minutes x 4 Sets:
- 4 Reps@ 50-55% of Split Jerk 1RM
Today's Olympic lifting session is all about improving your jerk. We'll start by reinforcing footwork and speed with tall jerks before progressing into split jerks, where the focus is on building confidence, consistency, and strong receiving positions. We'll finish with push presses to develop the overhead strength and leg drive that carry over to a more powerful jerk.Keep the emphasis on quality throughout the session. Move the bar with speed, prioritize crisp technique over heavier weights, and treat every rep as practice for becoming a more efficient lifter.Don't forget to check StreamFit for today's accessory work to finish building the strength that supports your Olympic lifts!SunDAY 7/12/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
