Fuel Week 3
Monday 12/22/25
Hey Feast Fam—happy holidays! 🎄
Just a reminder to check StreamFit for our hours this week. Today we’re running our normal schedule. Tuesday, Wednesday, and Friday will have modified hours, and Thursday we are CLOSED.
Today we’re kicking off our session by working on the foundation of the snatch: the Overhead Squat. We’ll start at a moderate weight and build as we see fit. The goal is to focus on strong, controlled reps to build strength and confidence in this position.
After that, we’ll move into burpee + snatch intervals to practice cycling snatches at different weights. The goal is to move steadily through the burpees so you can get right to work on the barbell. We’re looking for smooth, efficient cycling—whether that means stringing together a few reps at a time or performing quick singles.
Be sure to keep your eyes locked on a point straight ahead to help maintain better posture and focus throughout each rep. Use the 90-second rest to change weights for the next round and catch your breath.
A. OHS -
Every 3 Minutes x 5 Sets:
- 3 Reps
*Start around 60-65% of Snatch 1RM and build as you see fit
B. ‘Merry Liftmas’ -
4 Sets of:
AMRAP 1:30
- 10 Burpees Over Barbell
- Max Snatches Remaining Time
Rest 1:30
Set 1 - 115/75#
Set 2 - 135/95#
Set 3 - 165/115#
Set 4 - 185/125#
Tuesday 12/23/25
Team! Reminder that today we have 8:00 and 9:00 AM classes, followed by open gym until 12:00 PM. We’ll also have another open gym from 4:00–6:00 PM.
Today’s workout is in teams of three. This setup allows for more rest between efforts, so the goal is to work hard when it’s your turn.
Nothing makes fitness more fun than getting after it alongside your gym friends!
A. ‘Santa’s Sleigh Ride’ -
Teams of 3
For Time:
- 120/90 Calorie Row (switch every 40/30)
- 90 Dual DB Box Step Overs (switch every 10)
- 120/90 Calorie Row (switch every 40/30)
- 90 Dual DB Push Press (switch every 10)
- 120/90 Calorie Row (switch every 40/30)
- 270 Double Unders (switch every 90)
- 120/90 Calorie Row (switch every 40/30)
Wednesday 12/24/25
A. ‘12 Days Of Feast-Mas’ -
For Time, adding one movement per round:
- 1 S2OH 135/95#
- 2 Front Squats 135/95#
- 3 Squat Clean 135/95#
- 4 Deadlifts 135/95#
- 5 Box Jumps 24/20"
- 6 Wall Balls 20/14#
- 7 Toes to Bar
- 8 Push Ups
- 9 Calories Echo Bike
- 10 Pull-Ups
- 11 DB Front Rack Reverse Lunges 50/35# (Per Side)
- 12 Devils Press 50/35#
Today we’re doing our 12 Days of Christmas WOD! 🎄
There is Open Gym today, but no classes, so please be mindful of your setup and save space for others!!
For this workout, start with 1 S2OH, then move to 2 Front Squats + 1 S2OH, then 3 Squat Cleans + 2 Front Squats + 1 S2OH, and so on. Continue building until you reach 12 Devil’s Press, then work your way back down.
Pace yourself—this workout is spicy! Focus on quick transitions and choose a pace you can breathe through while maintaining good movement quality.
Thursday 12/25/25
GYM IS CLOSED!
Happy holidays!
We’re so grateful for our Feast family.
Enjoy a rest day, safe travels to those leaving the city, and we’ll see you back at the gym soon!
Friday 12/26/25
A. ‘Sleigh All Day’ -
EMOM 40:
Minute 1 - 12/9 Calorie Row
Minute 2 - 3 Wall Walks
Minute 3 - 12/9 Calorie Echo
Minute 4 - 3 RMU/BMU or 6 C2B/Pull-Up/Ring Row
Reminder open gym today from 8AM-12PM!
Today we have a long EMOM to sweat things out!
We’ll use the Rower and Echo bike to build machine capacity and pacing, paired with wall walks and a gymnastics movement of choice to practice high-quality, consistent reps.
Scale the calorie numbers so you can consistently finish in 45 seconds or less without spiking your heart rate. Choose gymnastics reps that you can complete in 20–30 seconds while maintaining good movement quality.
The goal is for each minute to feel manageable, but for the work to accumulate over time. This workout is all about quality movement and feeling confident in our form today.
Saturday 12/27/25
8 & 9AM WOD
A. Jerk Complex -
In 15 Minutes Build to a Heavy Complex..
- 3 Push Press + 2 Push Jerks
B. ‘Rudolph’s Dash’ -
With a Partner...
AMRAP 4:
- Dual DB Devil's Cleans 50/35#
AMRAP 4:
- Dual DB Front Squats 50/35#
AMRAP 4:
- Burpees Over DBs
10 AM OLYMPIC WEIGHTLIFTING
A. Clean + Jerk -
Every 3 Minutes x 6 Sets:
Set 1 - 3 Reps @ 70%
Set 2 - 3 Reps @ 75%
Set 3 - 2 Reps @ 80%
Set 4 - 2 Reps @ 85%
Set 5 - 1 Rep @ 90%
Set 6 - 1 Reps @ 90-95%
B. Clean Deadlift -
- 3x3 @ 95-100% of 1RM
C. Accessories -
3 Sets Of:
- Single Arm KB OH Carry x 100' / Side
- Banded Russian KBS x 12-15 Reps
- Half Kneeling Pallof Press + Rotation x 10 Reps / Side
We’re getting into some heavy clean and jerks today. On sets with multiple reps, drop your barbell and take 5–10 seconds between each rep to reset and maintain quality.
Afterward, we’ll move into clean deadlifts to build strength in the pull from the ground, followed by accessory work to train overhead stability, explosive power, and a strong midline.
Sunday 12/28/25
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong