Strength week 8 - TEST
Monday 8/24/26
Welcome to test week! We’re wrapping up this cycle with a few opportunities to see how our hard work has paid off. Today we’ll retest our SHSPU, Tuesday we’ll build to a heavy 5-rep back squat, and Wednesday we’ll establish a new mixed-modal benchmark to revisit down the road.
Today starts by taking the total number of SHSPU you completed during May 8th’s 5-minute AMRAP and seeing how quickly you can complete those reps now. Smart, repeatable sets will win here! Avoid going to failure early and focus on consistently chipping away at your total.
We’ll finish with 'Scorpion,' three rounds of burpees and pull-ups. This one is simple but will get tough quickly! Find a steady pace on the burpees and break the pull-ups into manageable sets from the start. Stay consistent through the first two rounds, then look to push the pace as you head into the finish.A. SHSPU -
For Time:
- Complete your total SHSPU reps from May 8th's 5-Minute AMRAP
*if you were't here on May 8th, then peroform 30 SHSPU, pike push-ups, or DB Z Press for time
B. ‘Scorpion’ -
3 RFT:
- 20 Burpees
- 20 Pull-Ups
TUESDAY 8/25/26
A. Back Squat -
In 20 Minutes...
- Build to a Heave 5 Reps
B. ‘Mysterio’ -
EMOM 12:
Minute 1 - 250/200m Row
Minute 2 - 10 Front Rack Reverse Lunges
Today is another test week opportunity as we build to a heavy 5-rep Back Squat! We last completed this on July 10, so use that number to help guide today's loading and see how your strength has progressed throughout the cycle. Remember, a PR is always exciting, but the goal is to build to something that feels heavy and strong for today. Take your time, make smart jumps, and prioritize great reps as the weight gets heavy.
We'll follow with a 12-minute EMOM alternating between rowing and Front Rack Reverse Lunges. The lunges give us some unilateral strength and stability work after our heavier squatting, while the row keeps the heart rate up between sets. Choose a challenging but repeatable lunge weight that you can maintain unbroken across all six rounds.WEDNESDAY 8/26/26
A. ACCESSORIES -
3 Sets Of:
- Feet-Elevated Ring Row × 6-8 @ 21X2
- DB Contralateral Single Leg RDL x 6-8 / Side
- 10 Hollow Rocks + 10 Arch Lifts
B. ‘Green Goblin’ -
AMRAP 18:
- 12 TTB
- 16 Alternating DB Snatch 50/35#
- 60 DU
Today starts with accessory work focused on upper-back strength, single-leg stability, and strong gymnastics positions. Feet-elevated ring rows give us controlled horizontal pulling, contralateral single-leg RDLs challenge the posterior chain and balance, and hollow rocks + arch lifts reinforce the foundational shapes we use throughout gymnastics.
We’ll then establish a new benchmark with an 18-minute AMRAP of TTB, alternating DB snatches, and double unders. The longer time domain is intentional and will test our ability to pace and maintain consistent movement under fatigue. Start more conservatively than you think, choose repeatable sets on the TTB, stay smooth through the DB snatches, and relax on the double unders. Avoid chasing the first few rounds and look to increase your pace as you get into the final minutes. Make sure to record your score because we’ll see this one again!thurSDAY 8/27/26
A. Snatch -
EMOM 20:
- 1 Rep
Sets 1–5: @ 60%
Sets 6–10: @ 65%
Sets 11–15: @ 70%
Sets 16–20: @ 75%
B. Accessories -
3 Sets Of:
- Seated Box Jump x 5 Reps
- Single Arm KB OH Carry x 100' / Side
- Half Kneeling Band Pallof Press + Rotation x 10 / Side
Today starts with 20 minutes of Snatch work, gradually building from 60–75%. Rather than building to a max, the goal is to get plenty of quality reps and practice making the lift look consistent as the weight increases. Use the lighter sets to dial in positions and timing, then carry those same mechanics into the heavier sets. Stay patient off the floor, keep the bar close, and be fast and confident underneath!
We’ll finish with accessory work focused on power, overhead stability, and core strength. Seated box jumps challenge athletes to create explosive power from a dead start, single-arm KB overhead carries build a strong and stable overhead position, and Pallof presses + rotations challenge us to control the trunk through rotational movement.FriDAY 8/28/26
A. ‘Sandman’ -
For Time:
- 1,500m Row
- 1 Mile Run
- 100/70 Calorie Echo Bike
- 1 Mile Run
Today is all about sustained aerobic work with 'Sandman.' We’ll move through a longer row, two miles of running, and a big chunk of Echo Bike work with the goal of finding a challenging but controlled pace from start to finish. Think more Zone 3 than all-out effort today. We want to work hard, but avoid redlining or having any major drop-offs in pace.
Start conservatively on the row, settle into a comfortable rhythm on the first mile, and stay disciplined when you reach the Echo Bike. The bike will likely be the toughest part of the workout, so find an output you can sustain rather than coming out too hot. Once you hit the final mile, give yourself a few minutes to settle in, then look to gradually build your pace toward the finish. The goal today is steady, sustainable work and a strong finish!SATURDAY 8/29/26
8 & 9AM Partner WOD -
A. Barbell Floor Press -
In 15 Minutes:
- Build to a Heavy 5
B. ‘Electro’ -
With A Partner...
AMRAP 20:
- 10 Deadlifts 225/155#
- 20 Push-Ups
- 30 Bodyweight Box Step-Ups 24/20"
10am olympic weightlifting
A. Power Clean -
Every 2 Minutes × 10 Sets:
- 1 Rep
*Build to a 1RM
B. Accessories -
3 Sets Of:
- Bulgarian Split Squat x 8-10 Reps / Side
- Pendlay Row x 6-8 Reps
- Hanging Tuck Hold x 10-20 Seconds
Today’s Olympic Weightlifting class is all about testing our Power Clean! We’ll spend 20 minutes building to a 1RM, using the early sets to dial in strong positions and speed before gradually increasing the load. Make smart jumps as the bar gets heavier and remember that a PR is always exciting, but the goal is to find the heaviest strong Power Clean you have today. Stay patient off the floor, finish through the legs and hips, and be aggressive with the pull under!
We’ll finish with accessory work focused on building strength in areas that support our Olympic lifts. Bulgarian split squats give us single-leg strength and stability, Pendlay rows build a strong upper back and pulling position, and hanging tuck holds challenge grip and midline strength. SunDAY 8/30/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
