Engine Week 8
Monday 11/17/25
Happy Monday Team!
This week kicks off with a Snatch Complex. Every 2 minutes, we’ll perform a Hang Snatch + a Snatch at 70% of our 1RM. The goal is to focus on smooth reps and build confidence under moderate loading. Drop the barbell between reps to reset and focus on pulling from a strong position.
Afterward, we’ll move into ‘Lucky’ to build squat stamina and practice walking on our hands. EMOMs help us stay in control and move with intention, so the focus today is on quality reps over speed!
A. Hang Snatch + Snatch -
Every 2 Minutes x 8 Sets:
- 1 Hang Snatch + 1 Snatch @ 70%
B. ‘Lucky’ -
EMOM 10:
Minute 1 - 10 Dual DB Front Rack Squats 50/35#
Minute 2 - 50' HSW
Tuesday 11/18/25
Part A’s EMOM is to build strict strength and positional awareness in foundational gymnastics movements. The Pull-Ups, Ring Hold Complex, and Single Leg V-Ups will also get us ready to attack Part B.
Part B is a test of our gymnastics capacity. Aim to perform close to max effort each set. This session is a great checkpoint to see where we are with our RMU/BMU and where we begin to fall off. Athletes can substitute any other gymnastics movement: pull-ups, push-ups, etc.
A. EMOM 12 -
Minute 1 - Strict Ring Pull-Up x 3 Reps @ 21X2
Minute 2 - Ring Support x 10 Seconds + Bottom Of Dip Hold x 10 Seconds
Minute 3 - Single Leg V-Up x 16 Alternating
B. ‘Toxic’ -
4 Sets Of:
- Max Unbroken RMU/BMU
*Rest 2 Minutes Between sets
Wednesday 11/19/25
A. Pause Deadlift -
Every 2:30 x 5 Sets:
- 2 Reps @ 70-80%
B. ‘Circus’ -
With A Partner..
3 Sets Of:
Partner 1 -
AMRAP 2: Row Calories
Partner 2 -
AMRAP 2: 5 Hang Power Cleans 115/85# + 5 Box Jumps 24/20"
This Wednesday’s session is focused on continuing to build our pulling strength. This week’s pulling variation is Pause Deadlifts, which emphasize building strength and positional awareness in the initial lift-off from the ground. You’ll lift the bar to just below the knee, pause for two seconds, then finish the rep.
Afterward, we have a partner workout with Rowing, Hang Power Cleans, and Box Jumps. This workout is 12 minutes long with no rest, so the goal is to pace appropriately! Settle into your row and maintain a challenging but manageable pace—think doable but requires focus! For the Hang Power Clean and Box Jumps, move steadily, keeping the priority on form and controlled reps. No sprinting today!
Thursday 11/20/25
Today we will build to a heavier overhead complex across 8 sets. Use the lighter sets to dial in your form so you can move with confidence as the bar gets heavier. Alternatively, stay light and prioritize refining your technique.
Afterward, we have accessory movements designed to build our base and help prevent injury. Split Squats develop single-leg strength, Overhead Carries strengthen lockouts, and Reverse Flys target stabilizer muscles. Together, these movements increase strength and stability for our bigger lifts.
A. Push Jerk + Split Jerk -
Every 2 Minutes x 8 Sets:
- Push Jerk + Split Jerk
*start light and build as you see fit
B. Accessories -
3 Sets Of:
- DB Contralateral Bulgarian Split Squat x 8 Reps / Side
- Dual KB OH Carry x 100'
- Chest Supported Incline Iso/Dynamic DB Reverse Fly x 20 Alternating Reps
C. Cool Down -
- 10 Minutes Zone 2 Machine of Choice
Friday 11/21/25
A. Pin Press -
4 Sets Of:
- Pin Press x 5 Reps @ 80-90% of 3RM Strict Press
- Single Arm DB Row x 6 Reps / Side @ 21X2
B. ‘Criminal’ -
Echo Interval RETEST
Every 3 Minutes x 8 Sets:
- 80 Seconds Of Echo Bike
*Score is total calories
*Last Completed 8/15
Today we have Pin Press to build strength through the sticking point of our Strict Press. These are paired with Tempo Single-Arm DB Rows to develop single-arm strength and stability.
Afterward, we are retesting our Echo Intervals from August 15th! If you remember this one, yes—a lot of us were on the floor during and after the test. 😬 The goal is max calories across all 8 sets. Eighty seconds on the bike will get challenging, but the 100-second rest allows you to keep pushing. Pace consistently each set and see if you can beat your total from 3 months ago—this is a great test of your grit!!
Saturday 11/22/25
8 & 9AM PARTNER WOD
'‘Stronger’ -
For Time With A Partner...
Buy In: 2,000m Row
+
20 Rounds Of:
- 3 Power Cleans 155/105#
- 6 TTB
- 9 Wallballs
*partners alternate complete rounds
10 AM OLYMPIC WEIGHTLIFTING
A. Clean -
Every 90 Seconds x 8 Sets:
- 1.1 @ 65-70%
B. Deficit Clean Deadlift -
Every 2 Minutes x 4 Sets:
- 2 Reps @ 90-95% of Clean 1RM
C. Accessories -
3 Sets Of:
- Strict TTB x 6-8 Reps
- KB Suitcase Carry x 100' / Side
- Sled Push x 100'
This Saturday's session kicks off with Clean doubles at a moderate percentage to build consistency in the lift while also focusing on speed when standing up each rep. Then, we have Deficit Clean Deadlifts to build strength in the initial phase of the lift. Finally, accessory movements are programmed to build a strong midline and unilateral leg power.
Sunday 11/23/25
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong