Strength week 6
Monday 8/10/26
Today's session starts with paused back squats to build strength and control in the bottom position. By adding a pause, athletes are forced to stay tight and generate power from a dead stop, helping build the strength and confidence needed for heavier squats.
Then we have a quick couplet of DB snatches and single-arm overhead reverse lunges. These two movements are a great pairing after our back squats, using DB snatches to develop hinge power and reverse lunges for unilateral strength and stability. Expect the legs, shoulders, and midline to be challenged as the reps accumulate. Stay controlled through the opening set of 30, maintain a strong overhead position, and look to increase your pace as the reps decrease!A. Pause Back Squat -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 80-90% of 5RM
B. ‘Overtime’ -
30-20-10:
- DB Snatches 50/35#
- DB Single-Arm OH Reverse Lunges 50/35#
TUESDAY 8/11/26
A. SHSPU Strength -
4 Sets Of:
- Wall-Facing Handstand Hold x 20-30 Seconds
- Strict HSPU x 3-5 Reps
*Rest 90 Seconds Between sets +
3 Sets Of:
- Pike HSPU from Box x 5-8 Reps
- Second Hollow Hold x 15-20 Seconds
*Rest 60 Seconds Between sets
B. ‘Open the gate’ -
For Time:
- 1,000m Row
- 50 Burpees to a 6" Target
Today's session starts with a focus on building strict handstand push-up strength. We'll use wall-facing holds to reinforce a strong, stacked handstand position before moving into strict pressing work. Box pike HSPU will add additional vertical pressing volume, while hollow holds reinforce the midline control needed to maintain strong positions upside down.
We'll then shift gears into 'Open the Gate,' a simple but challenging test of pacing and conditioning. The goal is to push the 1,000m row without emptying the tank, leaving enough to immediately settle into a strong, consistent pace through 50 burpees. The 6" target gives everyone the same standard and adds a little extra intention to every rep. Pace smart early and look to increase your burpee cadence as you get closer to the finish!!WEDNESDAY 8/12/26
A. Clean Complex -
In 15 Minutes Build to a heavy complex:
- 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean + 1 Front Squat
B. ‘Appetite’ -
AMRAP 12:
- 200m Run
- 8 Front Squats 155/105#
- 5 BMU
Today's session starts with a clean complex designed to build power, speed under the bar, and confidence across multiple receiving positions. Athletes will have 15 minutes to build to a heavy complex, but the goal is a load that still allows every movement to look strong and smooth.
Then we have a 12-minute AMRAP of running, front squats, and bar muscle-ups. This piece will challenge the legs, pulling capacity, and ability to maintain higher-skill movement while breathing hard. Keep the run controlled, choose a front squat weight you can move confidently, and manage the BMU from the beginning. The goal is to find a sustainable pace early and still have room to push as the clock winds down.thurSDAY 8/13/26
A. 3-position power snatch -
Every 90 Seconds x 8 Sets:
- High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch
*start light and built to ~ 70-75%
B. ‘Say why’ -
Every 4 Minutes x 5 Sets:
- 24/18 Calorie Echo Bike
Today's session starts with a 3-position power snatch complex, working from the high hang down to the low hang. Each position challenges athletes to create power from a different starting point while reinforcing a close bar path, strong extension, and quick turnover. Start light and build as long as all three reps stay fast and technically sound.
We'll then shift to five hard efforts on the Echo Bike. The goal is repeatable power, not one all-out sprint. Establish a strong pace in Round 1 that you can maintain across all five sets, using the recovery between rounds to come back ready to push again. Your slowest round is your score, so consistency matters!FriDAY 8/14/26
A. Gymnastics -
4 Sets Of:
- Parallette Push-Ups x 8-10 Reps
- Feet Elevated Ring Rows x 4-6 Reps @ 21X2
- V-ups x 15 Reps
B. ‘dawns’ -
3 Rounds For Max Reps
1 Minute On / 30 Seconds Off:
- Wall Walks
- Pistols
- Double Unders
Today's session is all about gymnastics strength, control, and capacity. We'll start with parallette push-ups, tempo ring rows, and V-ups to build upper-body and midline strength with an emphasis on quality positions and controlled reps.
We'll then move into 'Dawns,' three rounds of wall walks, pistols, and double unders. Each movement gets one minute of work followed by 30 seconds of rest. The goal is to find a sustainable rhythm early and maintain consistent reps across all three rounds. Move with control on the wall walks and pistols, stay relaxed on the rope, and see how well you can maintain your gymnastics skills as fatigue builds!SATURDAY 8/15/26
8 & 9AM Partner WOD -
A. ’Something in the orange’ -
With A Partner...
Buy In: 1,200m Run
+
5 RFT:
- 20 Deadlifts 225/155#
- 20 Pull-Ups
+
Buy Out: Buy In: 1,200m Run
10am olympic weightlifting
A. Jerk Drive + Split 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. Power Clean
Every 90 Seconds x 8 Sets:
- 1.1.1 @ 65-70%
C. Clean Deadlift -
- 3x3 Reps @ 3131 @ 95- 100% of 1RM
Today's session starts with jerk work, building to a heavy Jerk Drive + Split Jerk complex. The focus is on a strong vertical dip and drive, aggressive leg extension, and fast, confident footwork as the weight gets heavier.
We'll then shift to Power Cleans at 65–70%, using three quick singles each set to focus on speed, power, and consistent positions from the floor. We'll finish with tempo Clean Deadlifts at 95–100% of 1RM Clean. The slower 3131 tempo increases time under tension and challenges athletes to maintain strong clean positions throughout the entire pull.SunDAY 8/16/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
