Fuel Week 1
Monday 12/8/25
Team — This week we are entering a new cycle, FUEL. This cycle is just 5 weeks long and is phase 1 of our Open Prep, which will lead us into phase 2, BURN. Fuel is all about laying the foundation, while Burn is about taking that foundation and adding intensity.
On Mondays, you’ll see strength work, barbell cycling, and gymnastics. Today’s Front Squat 5×5 comes with a twist: the last set is max reps. Focus on quality over quantity—push your limits but know when to call the set. No sloppy reps.
After squats, we have ‘Hawkins’, a chipper that will challenge your grip. Break reps up early to stay smooth and efficient. The first set of power snatches comes from the hang, the second from the floor—perfect to dial in timing. Keep your eyes forward to maintain posture and a tall chest while cycling the barbell.
A. Front Squat -
Every 3 Minutes x 5 Sets:
- 5 Reps @ 70-75% of 1RM
*last set perform max reps
B. ‘Hawkins’ -
For Time:
- 30 Hang Power Snatches 95/65#
- 30 Pull-Ups
- 30 Power Snatches 95/65#
Tuesday 12/9/25
Today is a Zone 2–3 effort. We have 4 sets of 10 minutes of machine work, each followed by 2 minutes of rest. We will rotate machines every 2–3 minutes to keep things engaging.
Goal: Build our engine while maintaining consistent pacing and strong posture throughout. Over the next few weeks, you’ll see more machine work, which will later be paired with barbell cycling and/or gymnastics!
A. ‘Hopper’ -
4 Sets Of:
- 3 Minutes Machine 1
- 3 Minutes Machine 2
- 2 Minutes Machine 1
- 2 Minutes Machine 2
- 2 Minute Rest
Wednesday 12/10/25
A. Skill Session -
15 Minutes of Coach Led HSPU Skill Review
B. ‘Upside Down’ -
4 Rounds Of:
- 50 Double Unders
- 10 HSPU
Rest 3 Minutes
4 Rounds Of:
- 20 Wallballs 20/14#
- 10 Burpee Box Jump Overs 24/20"
On Wednesdays this cycle, you can expect skill sessions—a chance to try new movements or refine the ones you already know. This week’s focus is handstand push-ups, with ways to build strength and improve technique. After the skill work, we have a two-part MetCon. The first 4 rounds are double unders and HSPUs—the dubs will get your heart rate up, and the HSPUs will challenge your shoulders. After a 3minute rest, the next 4 rounds of wallballs and BBJOs will keep your heart rate elevated—plan to pace yourself! The goal is to move steadily and efficiently, avoiding any long rests.
Thursday 12/11/25
A. Clean + Jerk Complex -
Every 3 Minutes x 6 Sets:
- Power Clean + Hang Power Clean + Front Squat + Push Jerk + Split Jerk
B. Accessories -
3 Sets Of:
- Contralateral Bulgarian Split Squat x 8-10 Reps / Side
- Strict TTB x 6-10 Reps
- Forearm Plank x 45-60 Seconds
B. Cool Down -
3 Sets Of:
- Incline T's x 15 Reps
- Band Clamshell x 10 Reps / Side
Who doesn’t love a lengthy barbell complex? Today we’ll build to a heavy Clean + Jerk complex across 6 sets. Focus on being intentional with each piece and avoid rushing. The goal is to start at a moderate weight and gradually build to something that feels heavy but confident. After the complex, we’ll move into accessories to strengthen the legs and midline.
Friday 12/12/25
A. Skill Session -
3-4 Sets Of:
- Ring Complex
- 10 PVC Lat PullDown in Hollow Hold
A - 3 Reps of 1 RMU + 1 Ring Dip
B - 3 False Grip Ring Rows + 3 False Grip Turnovers + 3 Low Ring Transitions
B. ‘Eleven’ -
For Time
15-12-9:
- Deadlift 275/185#
*24/18 Calories Machine Of Choice Before Each Set
On Fridays this cycle, you can expect pulling movements—whether accessory, skill, or strength work. This week’s focus is on ring stability, skills, and strength. The goal is to choose something that matches your current level and helps you progress. Two options are listed, but you can also mix them or pick something else that fits your needs!
After that, we have a quick chipper of deadlifts and machine calories. The deadlift load will be a bit heavier, it should be around 60–65% of your 1RM (something you can move with solid form). Pace the machine work so you can give your best effort when you hit the barbell.
Saturday 12/13/25
8 & 9AM WOD
'‘Vecna’ -
Teams Of 2
For Time:
- 72/54 Calories Machine Of Choice (switch every 12/9)
- 30 Synchro TTB
- 100' Dual DB Walking Lunge 50/35# (switch every 50')
- 72/54 Calories Machine Of Choice (switch every 12/9)
- 20 Synchro TTB
- 100' Dual DB Walking Lunge 50/35# (switch every 50')
- 72/54 Calories Machine Of Choice (switch every 12/9)
- 10 Synchro TTB - 100' Dual DB Walking Lunge 50/35# (switch every 50')
- 72/54 Calories Machine Of Choice (switch every 12/9)
10 AM OLYMPIC WEIGHTLIFTING
A. Anderson Front Squat -
Every 2:30 x 6 Sets:
- 2 Reps @ 65-85% of 1RM
B. Barbell OH Walking Lunge -
3 Sets Of:
- 50' Barbell OH Walking Lunge
*rest as needed between sets
C. Accessories -
3 Sets Of:
- Broad Jump x 5 Reps
- Pendaly Row x 8 Reps
- Half Kneeling Pallof Press + Rotation x 10 Reps / Side
Today we’re focused on building strength and confidence in the bottom of the front squat. Start around 65% of your 1RM and build as able, capping at 85%. Next, we’ll do Overhead Barbell Walking Lunges to develop overhead strength, core stability, and single-leg capacity. Finally, we’ll move into accessories targeting explosive power, pulling strength, and midline stability.
Sunday 12/14/25
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong