Engine Week 6
Happy November! Holy cow, does time fly! I hope everyone had a very happy (and spooky) Halloween. This week is a short week of programming — we’ll be at the gym Monday–Friday, and then CLOSED over the weekend as we host an L1 seminar course, where we have three Feast members getting certified! Check out our announcements and Instagram for details on a Saturday AM ruck.
Monday 11/3/25
We’re kicking off the week with some deficit deadlifts. Deficits help us build pulling strength from the ground by increasing the range of motion and placing extra emphasis on the “push through the floor” phase of the lift. Today’s sets should feel heavy, but you should still be able to maintain strong posture throughout the lift and finish fast at the top.
Last week we paired Wallballs with Double Unders; this week, we’re pairing them with Pull-Ups for a long chipper called ‘Brutus Buckeye.’ Aim to move quickly back and forth, focusing on large sets and short rests. Keep reminding yourself that the reps go down each set! Between the pull-ups and holding the ball, your arms will get tired, so be prepared to embrace the fatigue. Shoot for unbroken wallball sets and completing each round of pull-ups in three sets or fewer.
A. Deficit Deadlift -
Every 2:30 x 5 Sets:
- 3 Reps @ 75-80% of 1RM
B. ‘Brutus Buckeye’ -
21-18-15-12-9-6-3 Reps:
- Pull-Ups
- Wallballs 20/14#
Tuesday 11/4/25
This Tuesday, we’ve got a muscular endurance test. The best part? You get to tackle it with your gym bestie!
You and your partner will chip away at 100 reps each of push-ups, V-ups, and step-ups, plus 500’ each of Farmer’s Carries. Split the reps strategically so you can keep moving and maintain strong form throughout.
Today isn’t about racing the clock, it’s about quality movement, teamwork, and grit. Partner workouts have a way of bringing out our best (and sometimes our most competitive sides). Be the partner who cheers loud, works hard, and keeps your teammate moving when it gets tough!
A. ‘Hoosier the Bison’ -
With A Partner...
Split Reps Evenly
- 100 Push-Ups
- 100 V-Ups
- 100 Box Step-Ups 24/20"
- 1,000' Dual KB Farmer Carry 70/53#
- 100 Box Step-Ups 24/20"
- 100 V-Ups
- 100 Push-Ups
Wednesday 11/5/25
A. Accessories -
3-4 Sets Of:
- Single Arm DB Row x 6-8 / Side @ 21X2
- KB Windmill x 5/Side
- Soreson Hold x 30 Seconds
B. ‘Reveille’ -
Every 3 Minutes x 6 Sets:
- 18/14 Calorie Row
- 50' HSW
- 50 Double Unders
Today starts with a focus on control and stability through the posterior chain and midline. The combo of single-arm dumbbell rows, kettlebell windmills, and Sorensen holds builds shoulder stability, trunk strength, and awareness—great prep for the handstand work to come in ‘Reveille’.
The second part shifts to a paced conditioning piece with rowing, handstand walks, and double unders. The goal is to stay consistent across all six rounds, finishing each in about two minutes or less. Athletes should focus on maintaining good rowing mechanics, staying composed and confident upside down, and finishing each round with smooth, efficient double unders rather than sprinting. The aim today is to build both confidence and consistency in your skills!
Thursday 11/6/25
Today’s session is focused on building power and technical consistency in the clean. We’ll build to a complex that emphasizes explosive hip extension, bar path awareness, and smooth transitions from the hang position to pulling from the floor.
Next, clean lift offs and pulls reinforce the first pull while developing positional awareness and strength in proper lifting posture.
We finish with accessory movements designed to train explosiveness, build upper-body pulling strength, and support healthy, resilient shoulders.
A. Hang Power Clean + Power Clean -
Every 2 Minutes x 8 Sets:
- 1 Hang Power Clean + 2 Power Cleans *Build to RPE 8-9
B. Clean Lift Off + Clean Pull -
Every 2 Minutes x 4 Sets
- 2 Clean Lift Offs + 1 Clean Pull @ 70-75%
C. Accessories -
3 Sets Of:
- Death Drops to Broad Jump x 5
- Strict Pull-Up x 6-10 Reps
- Incline Ts x 10 + Incline Ys x 10
Friday 11/7/25
A. Push Press + Push Jerk -
In 15 Minutes Build To a Heavy Complex... - 2 Push Press + 3 Push Jerks
B. ‘Big Al’ -
EMOM 15:
Minute 1 - 5 Front Squats 185/125#
Minute 2 - Max Calorie Echo Bike
Minute 3 - REST *Score is total calories
Happy Friday! Today starts with a heavy complex of push presses into push jerks, emphasizing explosive leg drive, strong shoulders, and smooth transitions overhead. The goal is to gradually build to a challenging weight while maintaining control and proper form throughout.
Next, we have a 15-minute EMOM that combines moderate to heavy front squats with max-effort calories on the Echo Bike. This piece challenges us to balance strength and conditioning, focusing on efficient movement, pacing, and recovery between rounds. By the end, the goal is consistent, quality movement while pushing for as many calories as possible!
Saturday 11/8/25
Gym is CLOSED.
Meet us in front of the gym at 9 AM for a community Ruck supporting local food pantries!
Sunday 11/2/25
Gym is CLOSED.
See you tomorrow!
#FEASTONLIFE
#FeastStrong