Engine Week 1
Monday 9/29/25
Team, this week we’re easing into our next cycle, ENGINE. Check out our IG later this week for a post with more details on the cycle! We’re kicking things off today with some barbell cycling to build efficiency in moving moderate to heavy weight. Start light and build each set, focusing on smooth reps cycling from the hang position.
After that, we’ll hit ‘Verity’, a 4-round interval workout with echo bike and deadlifts. The goal is to get faster each round—push hard each set without blowing up. This workout will build power, confidence pacing on the echo bike, and pulling strength from the floor.
A. Barbell Cycling -
Every 3 Minutes x 5 Sets:
- 5 Hang Power Cleans
*Build as you see fit
B. ‘Verity’ -
Every 4 Minutes x 4 Sets:
- 12/9 Calories Echo Bike
- 8 Deadlifts 225/155#
- 9/6 Calories Echo Bike
Tuesday 9/30/25
This EMOM is a chance to work on handstand skills, build midline strength, and get some single-under practice before moving into double unders in Part B.
After that, we’ll hit a fast-paced 5RFT workout—the double unders break up the DB complex and spike your heart rate. Aim to hold onto your DBs throughout, performing the push press, front squats, and thrusters unbroken. The reps are low, so fight to keep moving and finish fast. Scale to a weight you can maintain for all reps, and be sure to use strong leg drive to help send the DBs overhead on push presses and thrusters.
A. Gymnastics EMOM -
EMOM 12:
Minute 1 - 30 Seconds HS Skill Of Choice
Minute 2 - 10 Second Hollow Hold + 10 V-Up
Minute 3 - 30 Seconds of Single Unders
B. ‘The Silent Patient’ -
5RFT:
- 30 Double Unders
- 3 Dual DB Push Press
- 3 Dual DB Front Squat
- 3 Dual DB Thrusters
(50/35#)
Wednesday 10/1/25
A. TTB -
EMOM 10:
- TTB x you pick reps
*Score is total reps
B. ‘Gone Girl’ -
AMRAP 22:
With A Partner...
- 500m Row (250m each)
- 20 Burpees Over Erg (10 Each)
A couple weeks ago we worked on a pull-up EMOM; this time, we’re focusing on TTB. The goal is to hit the same number of reps unbroken each minute, building both grip strength and overall TTB capacity.
Then we’ll move onto ‘Gone Girl,’ a partner workout that emphasizes short, intense bursts with rest while your partner works. This will challenge your cardio capacity and teach pacing with a teammate. When it’s your turn, push hard—but focus on controlling your breathing and recovering while your partner goes. Keep in mind, 22 minutes is a long time, so find a pace you can sustain across the full workout.
Thursday 10/2/25
Thursdays this cycle focus on pairing drill work with a full lift or lift complex. This week, our emphasis is on the Snatch. First, we’ll work on Snatch Balances to build confidence, stability, and strength getting under the bar.
Next, we’ll move into a Snatch Complex designed to improve timing and strength overhead.
Finally, we’ll hit accessories that develop unilateral leg strength and anti-rotation power—both of which make us stronger, more balanced athletes and help prevent injury.
A. Snatch Balance -
Every 90 Seconds x 4 Sets:
- 3 Reps @ 50-60 % of Snatch 1RM
B. Snatch Complex -
Every 2:30 x 5 Sets:
- 1 Snatch + 1 Hang Snatch + 1 OHS @ 60-70%
C. Accessories -
3 Sets Of:
- Dual DB Bulgarian Split Squat x 8-10 Reps / Side
- Rotational Medball Throw x 10 Reps / Side
Friday 10/3/25
A. Strict Press -
In 12-15 Minutes...
- Build to a 3RM
B. ‘The Girl on the Train’ -
AMRAP 8:
- 20 American KBS 53/35#
- 20 Box Jumps 24/20"
- 20 Pull-Ups
We’re building to a heavy 3-rep Strict Press to establish a baseline for pressing strength—this will be retested later in the cycle after prioritizing pressing work.
Then, we’ll hit an 8-minute AMRAP that will test your grip! With a retest of Helen coming up, the focus here is kettlebell swing and pull-up endurance. Take quick, smart breaks to save your grip and avoid going to failure. Use the box jumps as a chance to reset your arms and settle into a steady breathing rhythm across all movements.
Saturday 10/4/25
PARTNER WORKOUT
A. Back Squat -
Every 3 Minutes x 5 Sets:
- 5 Reps @ 60-65%
B. ‘The Housemaid’ -
AMRAP 20:
With A Partner
- 400m Run (together)
- 24 Alternating Front Rack Reverse Lunges 95/65#
- 8 Wall Walks
Olympic Weightlifting
A. Back Squat -
Every 3 Minutes x 5 Sets:
- 5 Reps @ 65-70%
B. Power Snatch Complex -
Every 2:30 x 5 Sets:
- 2 Power Snatch + 2 Hang Power Snatch
*Build as you see fit
C. Accessories -
3 Sets Of:
- GHD Sorenson Hold x 30 Seconds
- Turkish Get-Up x 3 Reps / Side
- Alternating Iso/Dynamic Incline T's x 16-20 Reps
This cycle, Saturdays will focus on building squat strength. Expect working sets of squats followed by either clean or snatch work. Today we’re starting with 5x5 back squats at a moderate load—reps should feel smooth and consistent.
Afterward, we’ll work on cycling power snatches from the ground and hang positions. Aim to hold onto the barbell and build as heavy as you can while maintaining strong form.
We’ll finish with accessories to strengthen the posterior chain, improve overhead stability, and keep shoulders healthy.
Sunday 10/5/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong