Engine Week 5
Monday 10/27/25
Happy Halloween Week! 🎃
We’re starting the week with Front Rack Reverse Lunges, focused on building single-leg strength, hip stability, and midline control. This is your chance to strengthen imbalances, improve mobility, and reinforce solid front rack positioning. Keep the movement smooth and controlled, and focus on driving through the front heel while keeping your chest tall and elbows high.
Then, we have ‘Creep It Real’ — three fast AMRAPs with a 1-minute rest between rounds. Each interval should be a hard push, but not an all-out sprint. Aim to move quickly and efficiently: unbroken hang squat cleans, steady burpees, and a pace that lets you pick up the barbell right away after finishing your burpees. Use the rest to recover just enough so you can match or beat your previous round’s effort.
A. Front Rack Reverse Lunge -
Every 3 Minutes x 4 Sets:
- 16 Alternating Reps @ RPE 7
B. ‘Creep It Real’ -
3 Sets:
AMRAP 2:
- 3 Hang Squat Cleans 135/95#
- 6 Lateral Burpee Over Barbell
*Rest 1 Minute
Tuesday 10/28/25
This workout is designed to build confidence in machine pacing and gymnastics capacity. We will rotate through machine intervals, HSWs, and BMUs. The goal is to work at a threshold effort—challenging but sustainable across all 4 sets. The rest minute gives us a chance to reset quickly so we can be intentional and make the most of each working minute!
Key Tip: Have a plan before you start! Pick target numbers for each minute, and decide how you’ll break up your BMUs and HSWs to stay consistent.
A. ‘If You’ve Got It, Haunt It’ -
EMOM 32:
Minute 1 - Max Calorie Row
Minute 2 - REST
Minute 3 - Max Distance HSW
Minute 4 - REST
Minute 5 - Max Calorie Bike Erg
Minute 6 - Rest
Minute 7 - Max BMU
Minute 8 - REST
Wednesday 10/29/25
A. Deadlift -
Every 2:30 x 5 Sets:
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 1 Rep @ 88–90%
B. ‘Witch Better Have My Candy’ -
AMRAP 10:
10-20-30-40...
- Wallballs 20/14#
25-50-75-100...
- Double Unders
Today we’re building confidence in pulling heavy weights off the ground! We’ll start at 70% and work up to 90% across our sets, allowing us to gradually increase weight while staying focused on form and bar path. I want you to focus on your setup today. Have a routine for each set to get yourself into an ideal pulling position—think: midfoot under the bar, stand tall and reach arms down long, wedge hips down and chest up, big breath/brace, then lift by pushing the floor away from you.
After that, we have a 10-minute AMRAP designed to spike your heart rate! Both Wallball and Double Under reps increase throughout the workout, so plan to start controlled and finish strong. Break reps up strategically to keep moving and avoid redlining—sets of 10 for Wallballs and 25 for Double Unders are a good target.
Thursday 10/30/25
We are kicking off today with Pause Snatches—these build strength and control by emphasizing the first pull and improving positional awareness. They slow us down and force us to be intentional with the lift. After that, we’ll transition into full-speed singles at a moderate to heavy weight every minute for 10 sets. This allows us to work on consistency and build confidence in the Snatch.
Next, we’ll move into accessory work to reinforce key positions: RDLs strengthen the posterior chain and improve bar path awareness, strict pull-ups build upper-back strength and scapular control, and Cuban presses enhance shoulder stability. Together, these movements create a strong foundation to support the olympic lifts.
A. Pause Snatch -
Every 2:00 x 4 Sets:
- 1.1 @ 60,65,70,75%
B. Snatch -
Every 90 Seconds x 5 Sets:
- High Hang Clean + Hang Clean @ 70%
C. Accessories -
3 Sets Of:
- Snatch Grip RDL x 10 Reps
- Strict Pull-Up x 6-10 Reps
- Incline Cuban Press x 8-10 Reps
Friday 10/31/25
A. Strict Press -
Every 2 Minutes x 5 Sets:
- 5 Reps @ 75-85% of Strict Press 3RM
*10 Band Pull Aparts After Each Set
B. ‘Too Cute to Spook’ -
Every 5 Minutes x 3 Sets:
- 24/18 Calorie Row
- 15 Box Jump Overs 24/20"
- 10 Clean + Jerks 165/115#
We’ll start with Strict Press to build overhead strength while reinforcing shoulder stability with band pull-aparts. Begin set 1 at 75% of your 3RM and gradually build to 85% across the 5 sets.
Next, we have an interval workout designed to challenge your ability to move efficiently on Box Jump Overs and Clean & Jerks while fatigued.
Strategy for ‘Too Cute to Spook’:
Row: Find a sustainable pace that challenges your lungs but leaves you ready for the Box Jump Overs.
Box Jump Overs: Focus on controlled landings and quick, safe transitions. Slow is smooth, and smooth is fast!
Clean & Jerks: Choose a weight that allows you to maintain form across all sets. Some cycling or quick singles are fine—avoid long rests.
Pacing: Aim to get faster or more efficient with each set!
Saturday 11/1/25
PARTNER WORKOUT
A. ‘Ghouls Just Wanna Have Fun’ -
In 15 Minutes...
Find a heavy 3 Dead Press (Bench)
Teams of 2
AMRAP 12:
Patners Alternating Movements
- 9/6 Calorie Machine of Choicee
- 8 TTB
- 50' DB Walking Lunge 50/35# (1 DB)
Olympic Weightlifting
A. Front Squat -
Every 2 Minutes x 5 Sets:
- 2 reps @ 32X1 @ 70-75%
B. Split Jerk -
Every 90 Second x 5 Sets:
- 2 Reps @ 65-70%
C. Power Clean Complex -
Every 90 Seconds x 8 Sets:
- 1 Hang Power Clean + 1 Low Hang Power Clean @ 70-75%
D. Accessories -
3 Sets Of:
- Barbell Hip Thrust x 10 Reps @ 21X2
- Band Pull Apart x 15 Reps
- Pallof Press + Rotation x 10 Reps / Side
Today’s session is all about building strong, powerful positions! We’ll start with Front Squats using a slow tempo to strengthen posture, control, and core engagement through the lift.
Then we’ll move into Split Jerks to develop speed, balance, and confidence in the overhead position.
Our Power Clean Complex focuses on refining bar path and timing from the hang positions to improve power and precision in your lifts.
And last, we’ll finish with accessories to build hip and shoulder stability!
Sunday 11/2/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong