Engine Week 7
Monday 11/10/25
We’re starting today with a Clean + Jerk complex designed to reinforce explosive power, timing, and bar path. The early sets should feel smooth and controlled, focusing on technique, while the later sets give you a chance to handle heavier weight. Every rep should be deliberate, the goal is quality under load!
After that, we move into ‘Dreams’, three quick AMRAPs testing your stamina with Pull-Ups, DB Thrusters, and Burpees Over DBs. The goal is to stay consistent across each 2-minute interval without letting form suffer. For the Pull-Ups and Thrusters, focus on small sets with short rests. When you get to the Burpees, find a sustainable groove, then push hard in the final 30 seconds.
A. Clean + Jerk Complex -
Every 90 Seconds x 8 Sets:
- 1 Clean Pull + 1 Hang Clean + 1 Push Jerk
2 Sets @ 60-65%
2 Sets @ 65-70%
2 Sets @ 70-75%
2 Sets @ 75-80%
B. ‘Dreams’ -
For Max Reps
AMRAP 2:
- Pull-Ups
Rest 30 Seconds
AMRAP 2:
- Dual DB Thrusters 50/35#
Rest 30 Seconds
AMRAP 2:
- Burpees Over DB
Tuesday 11/11/25
We have an exciting session today! We’ll kick off with some accessories designed to prep our upper body and core for Part B, which is our November Benchmark test. This is our initial test of 21.1, which we’ll retest in three months.
The goal of today’s workout is to test core and shoulder stamina as well as double-under skill. Strategy-wise, plan to pace the wall walks and break them up early to avoid burning out. Stay calm and controlled on the double-unders, focusing on your breath (break these up as needed to manage your heart rate).
Since this is our initial test, the focus should be on quality reps over maximum speed. Remember: slow is smooth, and smooth is fast!
A. Accessories -
3 Sets Of:
- Band Lat Pulldown x 10-12 Reps
- Half Kneeling Bottoms Up Press x 6 Reps / Side
- Hollow Hold x 10 Seconds + Hollow Rock x 10 Reps
B. ‘Landslide’ -
21.1
For Time
- 1 Wall Walk
- 10 Double Unders
- 3 Wall Walk
- 30 Double Unders
- 6 Wall Walk
- 60 Double Unders
- 9 Wall Walk
- 90 Double Unders
- 15 Wall Walk
- 150 Double Unders
- 21 Wall Walk
- 210 Double Unders
Wednesday 11/12/25
A. Deadlift -
Every 3 Minutes x 5 Sets:
Set 1 - 5 Reps @ 70-75%
Set 2 - 4 Reps @ 75-80%
Set 3 - 3 Reps @ 80-85%
Set 4 - 2 Reps @ 85-90%
Set 5 - 1 Reps @ 90-95%
B. ‘The Chain’ -
5 Sets Of:
- 2 Minute Row
- 2 Minute Echo Bike
@ sustainable pace
We’re continuing to build into heavier and heavier deadlifts today. You’ll start with 5 reps at a moderate load and work your way to a heavy single. Focus on maintaining a consistent setup for each set and driving powerfully through the floor on every rep.
After that, we’ll tackle ‘The Chain’, a conditioning piece designed to build your aerobic base and improve recovery. Across all five rounds, aim for a steady and repeatable pace rather than an all-out effort. This one is about building your engine, not redlining it!
Thursday 11/13/25
Today’s session is all about dialing in your snatch technique and reinforcing strong, stable movement patterns.
We’ll start with Snatch Balances and Overhead Squats to strengthen your confidence and stability in the catch position. These two lifts are key for improving balance, speed under the bar, and overall overhead control.
Then we’ll move into a High Hang + Hang Power Snatch complex to sharpen timing, bar path, and speed.
We’ll finish the day with accessory work to build pulling strength, power, and core stability through strict pull-ups, broad jumps, and Pallof presses.
A. Snatch Balance -
EMOM 5:
- 2 Reps @ 50-55% of Snatch 1RM
B. OHS -
Every 2:00 x 5 Sets:
- 3 Reps @ 65-75% of Snatch 1RM
C. High Hang Power Snatch + Hang Power Snatch -
Every 90 Seconds x 8 Sets:
- High Hang Power Snatch + Hang Power Snatch @ 55-65% of 1RM Snatch
D. Accessories -
3 Sets Of:
- Strict Pull-Up x 6-10 Reps
- Broad Jump x 5
- Pallof Press + Rotation x 10 Reps / Side
Friday 11/14/25
A. Strict Press -
Max Reps @ 85% of 3RM
- Rest 2 Minutes
Max Reps @ 75% of 3RM
- Rest 2 Minutes
Max Reps @ 65% of 3RM
B. ‘Silver Springs’ -
For Time:
- 50' Dual DB Lunge 50/35#
- 30 TTB
- 50' Dual DB Front Rack Lunge 50/35#
- 15 BMU
- 50' Dual DB OH Lunge 50/35#
Happy Friday! We’re kicking off the weekend by chasing a shoulder pump. We’ll start with 3 sets of max reps at descending percentages of your 3RM. This is designed to build both strength and stamina. Focus on quality reps and maintaining a strong midline throughout each set.
Next, we move into a chipper that combines lunges with gymnastics movements. The different lunge variations challenge your balance, core, and overhead stability, while the TTB and BMU test your grip, core, and shoulder endurance. Strategy is key here: break the gymnastics into manageable sets, and stay calm and controlled during the lunges!
Saturday 11/15/25
8 & 9AM PARTNER WOD
'‘Go Your Own Way’ -
With A Partner AMRAP 36:
- 40/30 Calorie Machine Of Choice
- 20 Burpee Box Jump Overs 24/20"
- 10 Power Cleans 155/105#
10 AM OLYMPIC WEIGHTLIFTING
A. Front Squat -
Every 3 Minutes x 5 Sets:
- 2 Reps @ 80-85%
B. Clean + Jerk Complex -
Every 90 Second x 8 Sets:
- 1 Power Clean + 1 Split Jerk @ 65-70%
C. Accessories -
3 Sets Of:
- Tall Box Jump x 5 Reps
- Ring Row x 6-8 reps @ 21X2
- Rotational Slam Ball Throw x 8-10 Reps/Side
We’re starting today with heavy Front Squat doubles. The goal is to reinforce strong positioning, depth, and bar path under heavier weight — every rep should be deliberate and controlled.
Next, we move into a Clean + Jerk complex to focus on technique, timing, and speed under the bar.
We finish with accessory work to build power, pulling strength, and rotational core stability. Tall box jumps develop explosive leg drive, ring rows strengthen the upper back, and rotational slam ball throws challenge the midline under dynamic loading.
Sunday 11/16/25
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong