Strength week 4
Monday 7/27/26
Today's workout is designed to build your aerobic engine while teaching you how to produce repeatable efforts under fatigue. Each interval begins with a controlled 400m run before transitioning directly to your machine of choice, where the goal is to accumulate as many calories as possible.
The biggest challenge today is pacing. Resist the temptation to sprint the opening run. Instead, settle into a strong, sustainable rhythm that allows you to transition quickly and attack the machine with purpose. Across all six rounds, aim to keep your calorie output as consistent as possible. Athletes who manage their effort well early will often outperform those who go out too hard and fade in the later rounds.A. ‘Gouda’ -
6 Sets Of:
3 Minutes On, 3 Minutes Off:
- 400m Run
- Remaining Time Max Calories Machine of Choice
TUESDAY 7/28/26
A. Clean + Jerk Complex -
Every 2 Minutes x 8 Sets:
- 3 Hang Power Clean + 3 Push Jerk
*start moderate and build as you see fit
B. ‘ Manchego’ -
For Time:
15-12-9:
- Deadlift 225/155#
- HSPU
Today's class pairs technical Olympic lifting with a fast, high-intensity sprint. During the clean and jerk complex, the focus is on building efficient movement patterns, crisp barbell cycling, and powerful overhead mechanics. Start with a moderate load and increase the weight only if you can maintain consistent positions and bar speed throughout all six reps.
'Manchego' shifts gears into a short conditioning piece that combines heavy deadlifts with handstand push-ups. The goal is to move with urgency while avoiding unnecessary fatigue early. Break the deadlifts before your grip becomes a limiting factor, and stay just below failure on the handstand push-ups so you can keep moving. This workout should feel aggressive from start to finish, with athletes finishing in roughly 2–6 minutes.WEDNESDAY 7/29/26
A. ‘feta’ -
EMOM 30:
Minute 1 - 12/9 Calorie Echo Bike
Minute 2 - 12 TTB
Minute 3 - 45 Double Unders
Minute 4 - 12 Wallballs 20/14#
Minute 5 - 2 Rope Climbs 15’
Minute 6 - REST
Today's workout is designed to build your aerobic engine while developing the ability to perform quality movement under fatigue. Over the course of 30 minutes, you'll accumulate volume across several foundational CrossFit movements, challenging your ability to recover, stay composed, and maintain consistent execution from start to finish.
The goal is not to win any single minute, but to produce repeatable efforts throughout the workout. Choose a pace and scaling options that allow you to move efficiently, finish each station with time to recover, and maintain sound mechanics as fatigue gradually accumulates.thurSDAY 7/30/26
A. Coach Led ring progressions
B. ‘Gorgonzola’ -
Every 2 Minutes x 8 Sets:
- 12/9 Calorie Row
- RMU x 1-3 Reps
Today's class is dedicated to developing one a higher skill movement: the ring muscle-up. Rather than chasing fatigue or high rep counts, today's focus is on improving technique, timing, and confidence through purposeful practice. We'll begin with coach-led progressions designed to reinforce the fundamentals that make an efficient ring muscle-up possible.
During 'Gorgonzola,' the row serves to elevate your heart rate before each attempt, challenging you to execute quality movement under moderate fatigue. The goal is to make every rep intentional. Whether you're performing full ring muscle-ups or working through a progression, choose a variation that allows you to practice good mechanics and build consistency from round to round.
Skill development takes patience, and today's workout is an investment in long-term progress. Focus on learning, trust the process, and leave class performing the movement better than when you arrived!FriDAY 7/31/26
A. Back Squat -
Every 3 Minutes x 5 Sets:
- 5 Reps @ 72.5%-80% of 5RM
B. ‘Swiss’ -
4 Sets
1 Minute on, 2 Minutes Off
AMRAP:
- 3 Dual KB Hang Power Clean 53/35#
- 3 Dual KB S2OH 53/35#
Today's class combines heavy strength work with short, explosive intervals to develop absolute strength and repeatable power. During the back squats, the focus is on moving well under load. Start at 72.5% of your 5RM and build throughout the session as long as bar speed and technique remain consistent. Quality reps will always produce better long-term results than chasing heavier weights.
'Swiss' shifts the focus from maximal strength to power endurance. The one-minute work intervals are an opportunity to move aggressively while maintaining efficient kettlebell cycling. Use the two minutes of recovery to lower your heart rate and prepare to produce another strong effort. The goal isn't to have one incredible round, but to maintain a consistent output across all four intervals.
SATURDAY 8/1/26
8 & 9AM Partner WOD -
A. ’Ricotta’ -
AMRAP 30:
With A Partner
- 20 Burpee Over Barbell
- 30 Power Cleans 95/65#
- 40 Front Rack Reverse Lunges 95/65#
- 50 Calories Machine of Choice
10am olympic weightlifting
A. Technical Complex -
Every 90 Seconds x 5 Sets:
- 1 Snatch High Pull + 1 Muscle Snatch + 2 BTN Push Jerks
@ light weight
B. Snatch Pull + Power Snatch -
In 15-20 Minutes..
- Build to a heavy double
C. Accessories -
3 Sets Of:
- Bent Over Barbell Row x 8-10 Reps
- Half Kneeling Rotational Ball Throw x 8-10 Reps / Side4
- Broad Jump x 5 Reps
Today's session is focused on building a more efficient and powerful snatch. The technical complex reinforces proper positions, bar path, and overhead stability using a light load, allowing you to build quality movement before increasing intensity.
From there, you'll work up to a heavy double Snatch Pull + Power Snatch, applying those same mechanics under heavier loads. Take your time as the weight builds—prioritize patience, precision, and consistent technique over rushing to heavier numbers.
The accessory work finishes the day by developing the upper back strength, rotational power, and explosive leg drive that carry over to stronger Olympic lifts.SunDAY 8/2/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
