Test Week
Monday 12/1/25
Happy Monday, Team!
This week is a test week—we have both a 3RM Deadlift and a 3RM Strict Press on the schedule, as well as Flight Simulator.
Today we’re testing the Deadlift 3RM. Plan ahead and make smart jumps as you build. The goal is to reach today’s heavy triple—something that feels strong and technically sound, not an all-out max where form is sacrificed.
After the deadlift, we’ll move into a 10-minute EMOM focused on single-leg strength with lunges and foundational gymnastics strength with strict pull-ups. Both movements help build a resilient, well-balanced body. Prioritize controlled, quality reps—this EMOM is about positions, not speed.
A. Deadlift -
In 15-20 Minutes...
- Build to a 3RM
OR
- 5x5 @ 60-70%
B. ‘It’s the Most Wonderful Time of the Year’ -
EMOM 10:
Minute 1 - 50' Dual DB Front Rack Walking Lunge 50/35#
Minute 2 - 30 Seconds of Strict Pull-Ups
Tuesday 12/2/25
Class starts with a coach-led handstand skill session. We’ll begin with the basics and gradually work toward handstand walks. The goal is to try something new today—maybe get upside for the first time or attempt some handstand walks—or to refine the skills we already have. We’re never too advanced to go back and practice the basics!
Afterward, we’ll put our practice to the test with ‘Jingle Bells’, a chipper combining machine calories and handstand walks. The goal is to pace the machine so you can maintain consistent effort each round and transition quickly to the HSW. Plan to break up the walks early to avoid burning out.
A. Skill Session -
15-20 Minutes of Coach led HS Drills + Skills
B. ‘Jingle Bells’ -
For Time:
40-30-20-10
- Calories Machine of Choice
100-75-50-25
- Feet of HSW
Wednesday 12/3/25
A. Clean Complex -
Every 90 Seconds x 8 Sets:
- 1 Clean Pull + High Hang Power Clean + Hang Power Clean + Front Squat
2 Sets @ 55%
2 Sets @ 60%
2 Sets @ 65%
2 Sets @ 70%
B. ‘Last Christmas’ -
'Flight Simulator'
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
- Unbroken Double-Unders
Today we have a Clean Complex to focus on timing and technique. We will start the complex at a light weight and gradually build to something moderate. The goal is to lift with intention and refine our movement, not to lift heavy.
Afterward, we have a fun skill test: Flight Simulator. The last test was on 6/24/2024—check your previous time and see if you can go a little faster today! Avoid rushing and stay focused throughout—each set must be unbroken. You can scale total reps or substitute single-unders as needed.
Thursday 12/4/25
A. Tall Snatch -
Every 2 Minutes x 3 Sets:
- 5 Reps @ empty barbell
B. High Hang Snatch -
Every 2 Minutes x 3 Sets:
- 3 Reps @ 50-55%
C. Hang Snatch -
Every 2 Minutes x 4 Sets:
- 2 Reps @ 60-70%
D. Accessories -
3 Sets Of:
- Barbell Hip Thrust x 8 Reps @ 21X2
- Rotational Medball Throw x 10 Reps / Side
- Band Y Raise x 15-20 Reps
Today we are dialing in our Snatch work, starting with Tall Snatches and then moving into High Hang and Hang Snatches. Our goal is to focus on pulling ourselves under the barbell and refining the timing of the lift. We will start with an empty barbell to be intentional with technique and then gradually add weight as we progress.
Afterward, we will do accessory work designed to build strong glutes, support the midline, and keep our shoulders healthy.
Friday 12/5/25
A. Strict Press -
In 12-15 Minutes...
- Build to a 3RM
B. ‘Santa Tell Me’ -
With A Partner Alternating Rounds..
12 Rounds (6 Each)
- 9 TTB
- 6 Dual DB Front Squats 50/35#
- 3 Dual DB Thrusters 50/35#
Today is our 3RM Strict Press retest. Plan out your sets and gradually increase weight. Focus on consistent setups and bracing for each set. It’s time to see if we can get a little more overhead today than we did on 10/3!
After that, we have a partner workout combining TTB and Dual DB Squats & Thrusters. The goal here is smooth, consistent rounds with good movement. Plan to go unbroken on everything and scale accordingly to make that happen. The rest while your partner works should be just enough to recover so you can keep pushing each set.
Saturday 12/6/25
8 & 9AM WOD
'‘Mistletoe’ -
AMRAP 30:
- 60/45 Calories Machine of Choice
- 40 Hang Power Cleans 95/65#
- 30 Burpees Over Bar
10 AM OLYMPIC WEIGHTLIFTING
A. Pause Power Clean -
Every 2 Minutes x 8 Sets:
- 1.1 Rep *start light and build as you see fit
B. Accessories -
3 Sets Of:
- Bent Over Barbell Row x 8-10 Reps @ 21X1
- Tall Box Jump x 6 Reps
- Forearm Plank x 45-60 Seconds
Today’s Power Clean..
Each rep includes a 1-second pause at the knee and a 1-second pause in the catch.
These pauses help build awareness of posture throughout the pull and reinforce proper catch positions.
Be sure to start light to dial in form, then gradually build over the course of the 8 sets to a heavy double.
Afterward, we’ll do accessory work designed to build upper back strength, explosiveness, and midline endurance.
Sunday 12/7/25
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong