Fuel Week 4
Monday 12/29/25
Happy Monday!
Once again, we have limited hours this week on Wednesday and Friday, and we are closed on Thursday. Please check StreamFit for updated hours!
Today, we’re kicking class off with some squat strength. We’ll start with back squats at a moderate weight and work up to a heavy set of 3. Take your time to breathe and brace for each rep. Focus on controlling the bar on the way down and exploding on the way up.
After squats, we’ll move into barbell cycling. We’ll perform a complex of 3 Power Cleans + 3 Front Squats + 3 Push Jerks every 90 seconds for 10 sets. Try to stay unbroken if possible! The goal is to build confidence and efficiency cycling moderate weights.
A. Back Squat -
Every 3 Minutes x 5 Sets:
- 3 Reps
* start ~ 70% and build as you see fit
B. ‘A man, a plan, a canal, Panama’ -
Every 90 Seconds x 10 Sets:
- 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55%
Tuesday 12/30/25
We are starting today with dip strength. Strong dips improve muscle-up stability (reducing risk of injury!) and will also increase strength in other pressing movements.
After that, we’ll do a 21-minute EMOM to focus on consistent machine and gymnastics efforts. The goal is for this to feel challenging by the end of the 21 minutes while maintaining consistency across all 7 rounds.
Pick a pace for the row and stick with it (if anything, aim to get faster across the sets rather than slowing down).
Plan ahead for how many TTB you can consistently complete and how to break them up to maintain performance.
Focus on one box jump at a time with a controlled, soft landing.
A. Strict Dip -
Every 2:30 x 5 Sets:
- 5 Reps
B. ‘No lemon, no melon’ -
EMOM 21:
Minute 1 - 15/12 Calorie Row
Minute 2 - 30 Seconds Max TTB
Minute 3 - 12 Box Jumps 24/20"
Wednesday 12/31/25
A. Snatch -
Every 2 Minutes x 8 Sets:
- 1.1 Reps *start light and build as you see fit
B. ‘Was it a car or a cat I saw?’ -
With a Partner
AMRAP 20:
- 60 Calories Machine Of Choice
- 50 Wallballs 20/14#
- 40 Alternating DB Snatches 50/35#
The goal of today’s snatch session is to start light, focus on form, and maintain good technique as we build heavier. Build each set as long as your form feels strong and controlled. If a set feels sloppy, stay at that weight for another set. We want to build confidence and solid technique — not sloppy reps!
After snatching, we have a partner AMRAP! Split reps however you see fit throughout. Push hard during your work periods, and focus on breathing during your rest. Be sure to have fun and cheer for your partner along the way!
Suggested Partner Strategy:
Row calories: switch every 10 reps
Wall balls: each partner does a set of 15 reps, then each does a set of 10 reps
DB snatches: switch every 10 reps
Thursday 1/1/26
GYM IS CLOSED!
Happy New Year!
See you tomorrow :)
Friday 1/2/26
A. 3-4 Sets -
- Ring Row x 6-8 Reps @ 31X2
- Single Leg RDL x 6-8 Reps / Side
- Forearm Plank x 45-60 Seconds
B. ‘Never odd or even’ -
4 Rounds of:
- 10 DB Bench Press 50/35#
- 50' DB Walking Lunge
- 5 Strict C2B Pull-Ups (sub chin over bar or toe assisted)
We’re slowing down today to focus on accessories. Sessions like this help build our foundation and make us stronger, more resilient athletes. In Part A, focus on controlled reps and quality movement. In Part B, aim to keep moving to chase a little Friday pump!
Saturday 1/3/26
8 & 9AM WOD
‘Yo banana boy’ -
Buy in: 80/60 Calories
+
4 RFT:
- 20 Hang Squat Cleans 115/75#
- 20 Burpees Over Barbell
- 20 Push Jerks 115/75#
- 80 Double Unders
+
Buy out: 80/60 Calories
10 AM OLYMPIC WEIGHTLIFTING
A. Front Squat -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 75-80%
B. Tall Jerk -
Every 90 seconds x 4 Sets:
- 3 Reps @ empty barbell or light weight with 2 second pause in catch
C. Split Jerk -
EMOM 8:
- 1 Rep @ 70-75% with 2 second pause in catch
D. Accessories -
3 Sets Of:
- Barbell RDL x 8-10 Reps
- DB Rollback x 10-12 Reps
- Pallof Press + Rotation x 10 Reps / Side
Today we’re focusing on squat strength and split jerk technique. We’ll start with a 5x3 of heavy front squat triples, emphasize keeping your chest tall and standing up fast. Next, we’ll practice tall jerks with pauses, working on dropping under the bar quickly and catching in a strong, balanced position. After that, we’ll add weight and perform the split jerks with the same focus. Last, we’ll hit accessories to build posterior chain and lockout strength, as well as core stability!
Sunday 1/4/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong