Strength week 5
Monday 8/3/26
Today we are focusing on building a stronger foundation for gymnastics. We'll begin with a series focused on overhead stability, strict pressing strength, and midline control—three qualities that directly improve handstand push-ups, handstand walking, and overall body awareness. Our goal for Part A is to move with intention and control, no rushing reps here!
We'll then put that strength to work in 'Tropical Rain Forest,' a fast-paced ascending AMRAP of box jumps and push-ups. The early rounds should feel quick and controlled, but as the reps increase, smart pacing and efficient movement will become the difference-maker. Stay smooth on the box jumps, break the push-ups before reaching failure, and aim to keep moving consistently for the full 10 minutes.A. Gymnastics -
4 Sets Of:
- 16 Wall Facing HS Shoulder Taps right into...
- 6-8 DB Z Press
Rest 1 Minute
+
3 Sets Of:
- 10 V-Ups right into...
- 10 Hollow Rocks right into...
- 10 Second Hollow Hold
Rest 1 Minute
B. ‘Tropical Rain Forest’ -
AMRAP 10:
2-4-6-8-10...
- Box Jump 24/20"
- Push-Up
TUESDAY 8/4/26
A. Back Squat Waves -
Every 3 Minutes x 6 Sets:
Set 1: 5 Reps @ 80% of 5RM
Set 2: 3 Reps @ 85% of 5RM
Set 3: 1 Rep @ 90% of 5RM
Set 4: 5 Reps @ 85% of 5RM
Set 5: 3 Reps @ 90% of 5RM
Set 6: 1 Rep @ 95% of 5RM
B. ‘Asparagus’ -
For Time:
- 500m Row
- 20 Power Cleans 185/125#
*5 Minute Time Cap
Today's session combines heavy strength work with a fast, powerful sprint. We'll begin with a wave-loading back squat progression, gradually increasing the weight through sets of 5, 3, and 1 reps before repeating the pattern at slightly heavier loads. This approach helps prepare your body for heavier lifts while allowing you to accumulate quality strength work with solid form.
'Asparagus' is a short workout that pairs a controlled 500m row with 20 moderate-weight power cleans. The row should elevate your heart rate without emptying the tank, allowing you to attack the barbell immediately. Expect your posterior chain to be working hard as the row and repeated hinging from the power cleans begin to add up. Choose a weight that allows you to move efficiently, stay technically sound, and finish within the intended 5-minute stimulus.WEDNESDAY 8/5/26
A. Strength -
4 Sets Of:
- 3-5 Strict Pull-up
- 100' Sled Push
- 10 DB Bench Press
- 100' Sandbag Carry
*rest as needed
B. ‘Shadow’ -
In teams of 3...
AMRAP 18:
- Echo Bike Calories
*athletes switch every 60 seconds
Today's class is centered around building well-rounded strength before finishing with a fun, team-based conditioning piece. The strength work combines strict pulling, horizontal pressing, sled pushes, and sandbag carries to develop upper-body strength, lower-body power, and trunk stability.
We'll then shift gears into 'Shadow,' an 18-minute team relay on the Echo Bike. One athlete will work while two teammates recover, switching every minute. The goal is to produce consistent, repeatable efforts rather than going all-out in the early rounds. Find a sustainable pace, support your teammates, and work together to maximize your total calories by the end of the workout.thurSDAY 8/6/26
A. Overhead Squat -
Every 3 Minutes x 4 Sets:
- 3 OHS
*Start at 70% of 1RM snatch and build to ~80% of 1RM Snatch
B. ‘Inchworm’ -
CrossFit Games Event 12: The Hopper 2026
3RFT:
- 21 TTB
- 7 Unbroken Power Snatches 95/65#
- 7 Unbroken Hang Power Snatches 95#/65#
- 7 Unbroken Snatches 95/65#
Lots of snatch work this Thursday! We'll begin with heavy overhead squats to reinforce a strong receiving position, improve overhead stability, and develop the mobility and confidence needed to move well under the bar. Build gradually throughout the four sets, prioritizing control and quality over load.
Then we have a fun test from the 2026 CrossFit Games: Hopper Event 12. This workout challenges grip endurance, barbell cycling, and movement consistency under fatigue. The key to success is managing your grip early—break your TTB into smart sets, stay relaxed on the pull-up bar, and be ready to complete each set of seven snatches unbroken. FriDAY 8/7/26
A. ‘Mountain Meadow’ -
36 Minutes Of:
Partner 1: 400m Run
Partner 2: Echo Bike
Partner 3: Row
*Rotate Every Time Partner comes in from 400m Run
Today's session is all about building your aerobic engine through steady, sustainable movement. 'Mountain Meadow' is designed as a Zone 2 effort, allowing you to accumulate 36 minutes of continuous work without the high intensity of a typical metcon. The goal isn't to race your teammates or chase max calories—it's to move consistently, recover from the week's training, and improve your aerobic capacity.
Stay relaxed on the run, row, and Echo Bike, using the 400m run to set the pace for each rotation. Work with your teammates to keep smooth transitions, maintain a conversational effort, and finish the workout feeling refreshed rather than exhausted. Sometimes the most productive training isn't the hardest—it's the work that prepares you to perform better in the sessions ahead!!
SATURDAY 8/8/26
8 & 9AM Partner WOD -
A. ’Shamrock’ -
With A Partner...
5 RFT:
- 20 Burpees
- 40 AbMat Sit-Ups
- 60 Bodyweight Box Step-ups
- 200' Dual KB/DB Farmer Carry
10am olympic weightlifting
A. Clean + Jerk -
Every 2 Minutes x 8 Sets:
SETS 1-4:
- 1 Hang Power Clean + 1 Hang Clean + 2 Push Jerk @ 65-70% of 1RM Clean + Jerk
+
SETS 5-8:
- 1 Power Clean + 1 Clean + 2 Split Jerk @ 70-75% of 1RM Clean + Jerk
B. Clean Pull -
3 Sets Of:
- 2 Reps@ @ 105-110% of Clean 1RM
C. Accessories -
3 Sets Of:
- Feet Elevated Ring Row x 8 Reps
- Barbell Hip Thrust x 8-10 Reps
- Weighted Side Plank x 30 Seconds / side
Today's Olympic lifting session is centered on building a more efficient and confident clean & jerk. We'll begin with complexes from the hang to reinforce balance, timing, and a powerful finish before progressing to lifts from the floor and the split jerk.
After the complexes, you'll perform heavy clean pulls to strengthen the first and second pull while reinforcing proper bar path and leg drive. We'll finish with accessory work targeting the upper back, posterior chain, and core—key areas that support stronger, more stable Olympic lifts. SunDAY 8/9/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
