Strength week 2
Monday 7/13/26
Happy Monday and welcome to **Bring a Friend Week** at Feast! If you're bringing someone along this week, thank you for sharing our community with them. If you're the guest, we're excited to have you!
Today's session focuses on building gymnastics strength and stamina. We'll begin with alternating sets of strict pull-ups and strict dips, treating them like a strength session. Choose a variation that challenges you while allowing you to maintain excellent technique across all five rounds.
We'll finish with a fast-paced gymnastics workout featuring toes-to-bar and line-facing burpees. The goal is to stay moving by making smart breaks on the toes-to-bar and maintaining a steady rhythm on the burpees. Remember, the reps get smaller every round, so stay patient early, keep moving, and use the descending rep scheme to your advantage!A. Strict Gymnastics -
Every 90 Seconds x 10 Sets (5 Each):
1 - 5 Strict Pull-Ups
2 - 5 Stirct Dips (log as 5 rounds)
B. ‘Silk Chiffon’ -
For Time
21-15-9:
- TTB
- Line Facing Burpees
TUESDAY 7/14/26
A. ‘What I Want’ -
EMOM 30:
Minute 1 - 12/9 Calorie Echo Bike
Minute 2 - 5 Back Squats @ 60-65% of Heavy 5
Minute 3 - REST
Today's workout blends aerobic conditioning with strength to challenge your ability to produce quality movement under a slightly elevated heart rate. Every three minutes, you'll complete a bike interval, move directly into a set of back squats, and then earn a minute of recovery before repeating the process.
The goal is consistency. Ride the bike at a hard but repeatable pace that allows you to step off, gather yourself quickly, and execute five strong, technically sound squats. Resist the temptation to sprint the first few rounds. Instead, find a pace you can maintain for all 10 rounds while keeping your squat mechanics strong from start to finish.
Workouts like this teach us how to recover quickly, control our breathing, and maintain strength even when we're a little fatigued.WEDNESDAY 7/15/26
A. ‘Number One Fan’-
AMRAP 18:
- 200m Run
- 3 BMU
- 30 Double Unders
- 6 S2OH 155/105#
Today's workout is an 18-minute AMRAP, which means we have plenty of time to slow down, teach, and refine our movements before the clock starts.
We'll spend the first part of class reviewing bar muscle-up progressions and shoulder-to-overhead technique, making sure every athlete has an appropriate progression and scaling option. The goal is to leave the teaching portion of class feeling like you learned something new that you can immediately apply during the workout.
Once the workout begins, think of it as a sustained effort. Settle into a controlled pace on the run, stay relaxed on the double unders, and choose a shoulder-to-overhead weight that allows you to move the bar efficiently every round.
thurSDAY 7/16/26
A. OHS -
Every 3 Minutes x 5 Sets:
- 6 Reps @ 60-65% of 1RM Snatch
B. ‘I Know A Place’ -
6 Sets (3 Each)
With A partner, you go, I go
5-3-1 Reps Of:
- Power Snatch 135/95#
- Box Jump 24/20"
Today's session kicks off with overhead squats to reinforce the mobility, stability, and positional strength needed to receive the bar in a strong overhead position. Focus on moving with control, staying active overhead, and building confidence in the bottom of the squat. The weight should feel challenging enough to demand focus but light enough that every rep looks smooth and technically sound.
We'll then put those positions into practice with a fast-paced partner workout featuring power snatches and box jumps. The goal is to attack each work interval while your partner recovers, allowing you to maintain a high level of intensity throughout. Choose a power snatch weight that you can keep moving every round, stay smooth on the box jumps, and take advantage of the descending 5-3-1 rep scheme to increase your pace as the workout progresses.FriDAY 7/17/26
A. ‘kind of girl’ -
Every 8 Minutes x 4 Sets:
- 400m Run - 40/30 Calorie Row
Today's session is about building your aerobic engine through smart pacing and repeatable efforts. Each interval combines a 400m run with a 40/30 calorie row, followed by recovery before the next round begins.
The goal is not to win the first interval. Instead, challenge yourself to keep all four rounds as consistent as possible. Aim to keep your fastest and slowest rounds within 5–10 seconds of one another. This means starting at a controlled pace, settling into a rhythm, and finishing the final round feeling like you still had another gear if you needed it.
Workouts like this teach us how to manage effort, recover efficiently, and stay composed over repeated intervals. Those are the same skills that lead to better performances in longer workouts, competitions, and everyday training. SATURDAY 7/18/26
8 & 9AM Partner WOD -
’Home by now’ -
AMRAP 30
With a Partner:
- 800m Run (together)
- 50 Wallballs
- 50 Push-Ups
- 50 American KBS
10am olympic weightlifting
A. Clean + Jerk -
Every 2 Minutes x 8 Sets:
SETS 1-4:
- 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk @60-65%
+
SETS 5-8:
- 1 Hang Clean + 1 Front Squat + 1 Split Jerk @ 70-75%
B. Clean Pull -
4 Sets Of:
- 2 Reps@ @ 95-105% of Clean 1RM
C. Accessories -
3 Sets Of:
- Single Arm DB Row x 8 Reps / Side
- GHDSU x 12-15 Reps
- Weighted Side Plank x 30 Seconds / side
Today we'll begin with a progression from the hang power clean and push jerk into the full hang clean and split jerk, focusing on quality positions, speed under the bar, and confidence in the receiving position.
We'll then move into heavy clean pulls to develop the strength and power needed for a bigger clean. Use loads above your clean + jerk 1RM while maintaining proper positions and a strong finish through the hips.
We'll finish with accessory work designed to support your Olympic lifts by building upper back strength, trunk stability, and core control. SunDAY 7/19/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
