Fuel Week 2
Monday 12/15/25
Happy Monday!
Our session today starts with a Clean + Jerk Complex. We will start light and build across the 8 sets to find a heavy single for the complex. Starting light allows us to focus on form and build confidence in the movement.
Afterward, we have a spicy barbell couplet of Power Cleans and Thrusters. Focus on smooth, controlled movement and steady breathing. Break up the power cleans as needed, and aim to stay unbroken on the thrusters.
This workout should take around 5–7 minutes. Adjust the weight as needed to meet these goals, or skip rounds 10 & 9 and start at 8 reps.
A. Clean + Jerk Complex -
Every 2 Minutes x 8 Sets:
- Hang Clean + Front Squat + Push Jerk
*start light and build each set
B. ‘Elf’ -
10-9-8-7-6-5-4-3-2-1:
- Power Clean 95/65#
- Thruster 95/65#
Tuesday 12/16/25
We have some longer intervals designed to practice pacing and build endurance. Plan to maintain a steady, sustainable pace throughout.
The calories are a buy-in, not a sprint—once you get through them, move smoothly into the burpee box jump overs. The goal is to keep moving consistently.
Finally, we have double unders to test your skills under fatigue. Stay calm and focused, and see if you can complete all 50 reps unbroken!
Tip: Start Set 1 slightly slower than you think. We want consistent finish times, no redlining early!
A. ‘The Polar Express’ -
Every 10 Minutes x 4 Sets:
- 40/30 Calorie Machine Of Choice
- 15 Burpee Box Jump Overs 24/20'
- 50 Double Unders
*Score is slowest time
Wednesday 12/17/25
A. Pull-Up Skill / Strength -
15 Minutes of Coach Led Pull-Up Skills / Drills
OR
15 Minutes to build to a 3RM Weighted Strict Pull-Up
B. ‘The Holiday’ -
12 Rounds With a Partner (6 Each):
- 8 TTB
- 6 Dual DB Box Step Overs 50/35#
- 4 Dual DB Devil's Press 50/35#
*Partners Alternate Complete Rounds
This week’s skill focus is pull-ups. We will walk through progressions for both strict and kipping pull-ups. If you already have pull-ups dialed in, you’ll have the option to use this time to build to a heavy set of 3 weighted strict pull-ups.
Afterward, we have a grippy partner workout called ‘The Holiday’. This workout pairs TTB, DB Step-Overs, and DB Devil’s Press. Resting while your partner works will allow you to catch your breath and focus on maintaining good form each round. Interval training helps build capacity and teaches us how to push harder while maintaining control.
Thursday 12/18/25
A. Snatch Complex -
Every 3 Minutes x 6 Sets:
- Slow Pull Snatch + Hang Snatch + OHS
*start moderate and build to a heavy single
B. Snatch Pull -
3x3 @ 100-105%
C. Accessories -
3 Sets Of:
- Weighted Sorenson Hold x 30 Seconds
- DB Rollback x 10 Reps
- Half Kneeling Pallof Press + Rotation x 10 Reps / Side
Today we are focusing on smoothing out our snatch pulls. Slow pull snatches encourage us to be more intentional with posture and timing, while also allowing us to be more aggressive through the third pull.
We are pairing these with a hang snatch to dial in a snappy extension, and overhead squats to build confidence and stability in the squat.
After that, we will perform snatch pulls to develop power and postural strength for the snatch, followed by accessory work to train the posterior chain, midline, and triceps.
Friday 12/19/25
A. Bench Press -
Every 3 Minutes x 5 Sets:
- Bench Press x 6-8 Reps @ 22X1
- Dual DB Farmer Carry x 100'
B. ‘The Grinch’ -
AMRAP 12:
- 7 Front Squats 155/105#
- 5 Push Jerks 155/105#
- 3 Wall Walks
We’ve done quite a bit of pulling this week, so this Friday we’ll shift our focus to pressing. We’ll kick things off with a superset of tempo bench press and dual dumbbell farmer carries. The goal is slow, controlled presses paired with strong, upright posture during the carries.
After that, we have ‘The Grinch’, a barbell capacity workout. Over 12 minutes, we’ll work through front squats, push jerks, and wall walks. Aim to break movements up in a way that allows you to keep moving consistently. A good strategy is to complete 5–6 front squats, drop the barbell, then pick it back up to finish the remaining squats and push jerks.
For the wall walks, focus on steady breathing and avoid spending too much time resting on the ground between reps!
Saturday 12/20/25
8 & 9AM WOD
'‘Die Hard’ -
With A Partner:
5 RFT
- 60 Double Unders
- 40 DB Snatch 50/35#
- 30/24 Calories Machine Of Choice
- 20 Pull-Ups
10 AM OLYMPIC WEIGHTLIFTING
A. Clean Complex -
Every 2 Minutes x 8 Sets:
Clean Lift Off + Clean Pull to Position 1 + Clean
2 Sets @ 60-65%
2 Sets @ 65-70%
2 Sets @ 70-75%
2 Sets @ 75-80%
B. Tall Jerk -
EMOM 3:
- 3 Tall Jerks with 2 sec pause in catch @ Empty Barbell
C. Jerk Drive + Split Jerk -
3 Sets Of:
Jerk Drive + Split Jerk
Today we’re focused on building postural strength in our clean pulls. The lift-off will help us dial in the first pull, while the pull to Position 1 increases awareness of bar path and timing. We then put it all together with the clean.
We’ll start with moderate weights and build across the 8 sets.
After that, we’ll perform tall jerks to build confidence dropping aggressively under the bar, followed by a jerk drive + split jerk complex to prioritize a controlled dip and a strong, powerful drive.
Check StreamFit for today’s after class accessories.
Sunday 12/21/25
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong