Engine Week 2
Monday 10/6/25
Happy Monday, team!
Today we’re kicking off the week with deadlifts. We’ll build in weight while decreasing reps across 4 sets, focusing on bracing and strong pulls. Reps should feel smooth, not grindy. Set 5 will be a back-down set to reinforce form and build volume.
After that, we have “The Fate of Ophelia.” In Round 1, you’ll decide your ‘fate’ by performing 30 seconds of work and 30 seconds of rest for each movement. For all following rounds, aim to match the same calories/reps you hit in Round 1.
This session is all about practicing pacing and building capacity—we want repeatable, controlled efforts across all 15 minutes.
A. Deadlift -
Every 3 Minutes x 5 Sets:
Set 1 - 5 Reps @ 65-70%
Set 2 - 5 Reps @ 70-75%
Set 3 - 3 Reps @ 75–80%
Set 4 - 2-3 Reps @ 80–85%
Set 5 - 6-10 Reps @ 65-70%
B. ‘The Fate Of Ophelia -
EMOM 15:
Minute 1 - Echo Bike
Mintue 2 - TTB
Minute 3 - Wallballs
Round 1: 30 seconds each movement.
Rounds 2–5: match the calories/reps you hit in Round 1 for each minute.
Tuesday 10/7/25
Who’s heard of the Fittest of the Coast competition?
Last year, a few of our athletes traveled to compete in this event, and right now the online qualifiers for next year are happening! You can find more details online about the competition and the qualifier workouts.
Each week, they release a new workout, and I thought it would be fun for us to give some of them a try!
This is the first one — a spicy endurance workout combining row calories and box movements. Aim to work at a steady, sustainable pace for 20 minutes, focusing on consistent effort, controlled form, and smooth transitions. Start slower than you think— 20 minutes is a long time!
A. ‘Opalite’ -
FOTC Qualifier
AMRAP 20:
- 40 Calorie Row
- 20 Box Step Overs (24/20")
- 40 Calorie Row
- 20 Burpee Box Jump Over (24/20")
Wednesday 10/8/25
A. Strict Dips + Accessories -
3-4 Sets Of:
- Strict Dip x 8-10 Reps
- Single Arm DB Row x 6-8 Reps / Side
- Band Pull Apart x 15 Reps
B. ‘Father Figure’ -
For Time..
20-15-10-5:
- Push Jerk
*400m Run After Each Set
Set 1 - 135/95#
Set 2 - 155/105#
Set 3 - 185/125#
Set 4 - 225/155#
Today’s session kicks off with strict dip strength work, paired with DB Rows and Band Pull-Aparts to keep the push/pull balanced and our shoulders healthy. Focus on slow, controlled reps and maintaining good form throughout.
Next, we move to running combined with Push Jerks, increasing in load each set. The Push Jerk develops power, overhead stability, and strength. Aim to move smoothly and efficiently — the bar should feel heavy, but maintain strong form at all times. Scale the load as needed.
Pacing tip: Run at a steady effort so you’re ready for the Push Jerks — save the sprint for the final run!
Thursday 10/9/25
Things kick off with a Power Clean Complex. We’ll build across 8 sets, moving from the clean pull to the power clean and then the hang power clean. Aim to move smoothly—our goal is to build power, reinforce timing, and dial in technique.
Next, we move into higher-volume Front Squats, 8 reps at a time. These will strengthen your front rack position, legs, and upper back, directly benefiting the catch of our squat cleans.
Finally, we’ll hit accessories to build power and core stability, keeping our bodies strong, balanced, and resilient!
A. Power Clean Complex -
Every 2 Minutes x 8 Sets:
- Clean Pull + Power Clean + 2 Hang Power Cleans
*Build As You See Fit
B. Front Squat -
Every 3 Minutes x 3 Sets:
- 8 Reps @ 60-65%
C. Accessories -
3 Sets Of:
- Death Drop To Broad Jump x 5 Reps
- Pallof Press + Rotation x 10 Reps / Side
Friday 10/10/25
A. Dead Press -
Every 2:30 x 5 Sets:
- 6-8 Reps @ 70% of 3RM
B. ‘Wi$h Li$t’ -
For Time:
- 100 Double Unders
- 30 American KBS 53/35#
- 40 Pull-Ups
- 30 American KBS 53/35#
- 100 Double Unders
Today we’re working with 70% of your 3RM Strict Press from last week. We’ll set up spotter arms so the barbell starts at chin height, and each rep will come from a dead stop—hence the name Dead Press. This variation helps build pressing strength and power!
After that, we’ve got another grippy workout—similar to last Friday but with a new twist. Your arms won’t get much of a break today! Plan to break up movements as needed to manage your heart rate and avoid burning out your grip. This type of grip endurance work is designed to build capacity so that when we retest Helen, you’re ready to crush your previous score!
Saturday 10/11/25
PARTNER WORKOUT
A. Back Squat -
Every 2:30 x 5 Sets:
- 4 Reps @ 70-75%
B. ‘The Life of a Showgirl’ -
AMRAP 15
With A Partner Alternating Movements..
- 12/9 Calories Echo Bike
- 50' SA DB Front Rack Walking Lunge 50/35#
- 10 Burpees To Target
Olympic Weightlifting
A. Snatch Complex -
Every 2 Minutes x 8 Sets:
- Snatch Deadlift + Hang Snatch + Snatch
Sets 1-2: 55-60%
Sets 3-4: 60-65%
Sets 5-6: 65-70%
Sets 7-8: 70-75%
B. Back Squat -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 70-80%
C. Accessories -
3 Sets Of:
- Weighted GHD Hip Extension x 10 Reps
- Half Kneeling Bottoms Up Press x 8 Reps / Side
- Rotational Medball Throw x 8-10 Reps / Side
Today we will start with a Snatch Complex, working every 2 minutes for 8 sets. The combo of a snatch deadlift, hang snatch, and full snatch is designed to help you fine-tune your positions, bar path, and timing while still building strength through the pull. Each pair of sets gets slightly heavier, so you can build confidence and find rhythm as you go.
Next up, we’ll move into Back Squats—This moderate-heavy work builds pure leg strength and reinforces good bracing and posture that will carry over directly to your Olympic lifts.
We’ll wrap things up with accessory work to hit the posterior chain, shoulders, and core. These pieces are all about keeping the body balanced, stable, and powerful in all planes of motion.
Sunday 10/12/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong