Deload Week
Monday 11/24/25
Happy Monday, Team!
Reminder to check out StreamFit for our hours this week. We have limited hours on Wednesday and Friday, and we are closed on Thursday.
This week is a deload week! We’ve been training hard for the past 8 weeks, and now it’s time to slow down and give our bodies and minds a chance to recover from all of the intensity. Aim to move with intention this week and take things easy. Next week will be a test week, and after that, we’ll be moving into our next cycle.
Today kicks off with some lower body and core accessory work—focus on slow, controlled movement and keep the load light. After that, we have a 12-minute EMOM to get our heart rate up and focus on steady pacing. On the machine, aim to pick a comfortable pace you can maintain for all 4 sets. Be intentional with your DB snatches and avoid rushing them, and keep a steady cadence for your burpees. Today is just about quality movement, not all-out efforts.
A. 3 Sets -
- Barbell Reverse Lunge x 20 Alternating Reps
- Prone Band Hamstring Curl x 20 Reps
- Forearm Plank x 45-60 Seconds
B. ‘Turkey’ -
EMOM 12:
Minute 1 - 45 Seconds Machine Of Choice
Minute 2 - 12 Alternating DB Snatches 50/35#
Minute 3 - 12 Burpees
Tuesday 11/25/25
We are kicking class off with some upper body strength tempo work. Today, we’re focused on controlled dumbbell shoulder presses and strict pull-ups.
After that, we’ll do 3 sets of upper body accessory work to chase a little pump before moving on to our final piece, ‘Cornbread’. This consists of 3 sets of carries—overhead, front rack, and farmer’s. Carries are excellent for building upper body and core strength and stability. You can use different weights for each variation—just choose ones that allow you to walk with control and maintain strong positions!
A. 4 Sets -
- Seated DB Shoulder Press x 8 Reps @ 31X2
- Strict Pull-Up x 3-5 Reps @ 31X2
- V-Up x 15 Reps
B. 3 Sets -
- DB Skull Crusher x 10 Reps
- Band Hammer Curl x 10 Reps
- DB Lateral Raise x 10 Reps
C. ‘Cornbread’ -
3 Sets Of:
- 100' Dual KB OH Carry
- 100' Dual KB Front Rack Carry
- 100' Dual KB Farmer's Carry *rest as needed
Wednesday 11/26/25
With A Partner
AMRAP 30:
- 40/30 Calories Machine Of Choice (switch every 5 calories)
- 20 Hang Power Cleans 135/95# (switch every 5 reps)
- 100 Double Unders (switch every 25 reps)
- 20 Front Squats 135/95# (switch every 5 reps)
Reminder: Today’s hours are 8 AM–12 PM, with classes at 8 and 9 AM.
Today’s workout is a fun partner workout, where partners split the work and switch on and off frequently. The goal is to manage your heart rate and maintain good form throughout. The barbell should feel light, so scale accordingly. You should be able to complete the 5 reps at a time unbroken with strong technique.
Goal today: Move well and have fun with your gym bestie!
Thursday 11/27/25
CLOSED — see you tomorrow :)
Friday 11/28/25
A. 3 Sets -
- DB Bench Press x 12-15 Reps @1111
- Alternating KB Row x 16-20 Reps
- Side Plank x 30 Seconds / Side
B. ‘Cranberries’ -
With a Partner...
100/70 Calories Machine of Choice
+
5 Rounds Of:
- 20 Dual KB Deadlifts 53/35# (10 each)
- 8 Wall Walks (4 each)
Reminder: Today we only have open gym hours—no classes.
AM Open Gym: 8 AM–11 AM
PM Open Gym: 4 PM–6 PM
A coach will be around if you have any questions!
Part A is some upper body strength and accessory work. We’re continuing the trend of slow and controlled movement for our deload week.
After that, we have a partner workout with a machine buy-in to get your heart rate up, followed by 5 sets of KB deadlifts and wall walks split with your partner. Aim to focus on strong, controlled reps today.
Saturday 11/29/25
8 & 9AM WOD
'‘Green Beans’ -
Every 2 Minutes x 30 Minutes (5 Sets)
90 Seconds on, 30 Seconds Off:
1 - Row
2 - Bike
3 - Burpees Box Jumps / Step-Ups 24/20”
10 AM OLYMPIC WEIGHTLIFTING
A. Tempo Back Squat -
Every 3 Minutes x 4 Sets:
- 5 Reps @ 32X1 @ 50-55%
B. Hang Power Clean + Split Jerk -
Every 90 Seconds x 8 Sets:
- High Hang Power Clean + Hang Power Clean + Split Jerk @ 55-60%
C. Accessories -
3 Sets Of:
- DB Contralateral Single Leg RDL x 8 Reps / Side
- DB Cuban Press x 10 Reps
- Deadbug x 20 Alternating Reps
Today’s session focuses on perfect Back Squat reps performed at a tempo of 32X1. Loading should feel light enough to maintain the tempo while focusing on strong form.
After squats, we’ll do working sets of power clean positional work paired with a split jerk. Reps should feel speedy and smooth today, not heavy!
Finally, we have accessory work focused on single-leg hinging, shoulder mobility, and core stability.
Sunday 11/30/25
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong