Fuel Week 5
Monday 1/5/26
Happy Monday!
Who else is excited to get back to a normal schedule and routine?!
This is the last week of our short 5-week cycle: Fuel. Remember, this cycle has been more about performance and pacing to prep for the Open, rather than focusing on a few specific movements.
Next week: Bring a Friend week and transition week.
Week after: We enter our final cycle before the Open—stay tuned for details!
Today we are taking 10 sets to build to a heavy snatch single. Start light and gradually add weight each set—the goal is to dial in form during the early sets so you don’t have to think as much when the weights get heavier. Focus on smooth reps and confidence in your technique. If things are moving well, this could be a chance to PR. If you are still working on form and confidence in the snatch, plan to stay light to moderate and focus on techinqiue.
After the snatch work, we’ll move into ‘Batman & Robin’, a grippy 21-15-9 couplet of Hang Power Snatches and Pull-Ups. This is meant to be a sprint-like workout, so break reps early to avoid failure or sacrificing form, and scale as needed to keep effort high from start to finish.
A. Snatch -
Every 2 Minutes x 10 Sets:
- 1 Snatch
*start light/moderate and build
B. ‘Batman & Robin’ -
21-15-9:
- Hang Power Snatch 95/65#
- Pull-Up
Tuesday 1/6/26
We kick off today with an upper-body strength and pump session. Dumbbell Rows build horizontal pulling strength and promote good posture and shoulder health, complemented by Band Pull-Aparts. Bicep Curls target smaller muscles that assist our bigger lifts and help maintain resilient elbow joints.
After that, we’ll hit a 12-minute AMRAP. The goal is to move steadily for the full 12 minutes! Plan to perform unbroken Kettlebell Swings and Reverse Lunges, and break up Push-Ups from the start if needed to avoid going to failure. The focus is on keeping a consistent pace—don’t let yourself slow down!
A. 3 Sets -
- Single Arm DB Row x 6-8 Reps / Side
- DB Hammer Curl x 10 Reps @ 31X0
- Band Pull Apart x 15 Reps
B. ‘Frodo & Sam’ -
AMRAP 12:
- 10 American KBS 53/35#
- 10 Goblet Reverse Lunges
- 10 Push-Ups
Wednesday 1/7/26
A. Front Squat -
EMOM 8:
- 3 Reps @ 60% of 1RM
B. ‘Shrek & Donkey’ -
EMOM 21:
Minute 1 - Max Calorie Row
Minute 2 - 8 Thrusters 95/65#
Minute 3 - Rest
This Wednesday we’re focusing on squat speed and power, which is essential for lifting heavier weights. Speed work helps us drive through sticking points, recruit more muscle fibers, and reinforce proper form under load. The goal is to stand up fast and aggressively with perfect technique—not to load the bar as heavy as possible.
After that, we’ll put our pacing ability to the test. Each set, athletes should push the pace on the rower and then transition quickly into a smooth, unbroken set of 8 thrusters. With a built-in rest minute, we’re practicing intense bursts, recover, and repeat—this is how we raise our baseline and reinforce strong technique instead of sloppy reps. Think “build capacity,” not “burn it out.”
Thursday 1/8/26
A. Tall Jerk -
EMOM 5:
- 2 Reps @ light weight with 2 second pause in catch
B. Jerk Drive + Split Jerk -
EMOM 6:
- 1 + 1 @ 65-70% with 2 second pause in catch
C. 3-Position Power Clean -
Every 2 Minutes x 6 Sets:
- High Hang Power Clean + Hang Power Clean + Low Hang Power Clean
2 Sets @ 60-65%
2 Sets @ 65-70%
2 Sets @ 70-75%
We have a lot of technical work today. Being quick under the barbell and confident in the catch position becomes increasingly important as weights get heavier, which is why we’re working on tall jerks and split jerks with a 2-second pause in the catch. Developing speed in the jerk also carries over to other lifts that require us to move fast under the bar.
After that, we’ll move into 3-position cleans to dial in timing, build strength in each position, develop power, and expose weak points so we know where to prioritize corrections. Aim to move through all three reps with intention and avoid rushing!
Friday 1/9/26
A. EMOM 12 -
Minute 1 - 5 Deadlifts @ 60-65%
Minute 2 - 25' HSW or 20 second wall HS Hold on wall
B. ‘Forrest & Bubba’ -
For Time:
- 50 BBJO 24/20"
We’re kicking off class with working sets of deadlifts supersetted with handstand walks or holds. The goal is to build pulling strength off the floor and then transition into overhead and midline control through the handstand work.
After that, we’ll test our grit with 50 BBJO for time. Pick a pace that lets you move consistently without stopping, saving a final push for the last 5–10 reps. Focus on smooth footwork and focus on just one rep at a time!
Saturday 1/10/26
8 & 9AM WOD
‘Woody & Buzz’ -
Teams Of 3
AMRAP 30:
Alternating Movements
- 12/9 Calories Bike
- 9 Wallballs
- 45 Double Unders
- 9 Dual DB Push Press
10 AM OLYMPIC WEIGHTLIFTING
A. OHS -
Every 3 Minutes x 4 Sets:
- 6 Reps @ 60-65% of 1 RM Snatch
B. Drop Snatch -
EMOM 5:
2 Reps with pause @ bottom empty barbell / light weight
C. High Hang Snatch -
Every 90 Seconds x 5 Sets:
- 2 Reps @ 50-55% with pause @ bottom
D. Accessories -
3 Sets Of:
- Inverted Row x 8-10 Reps
- DB Cuban Press x 8-10 Reps
- Sorenson Hold x 30 Seconds
We have 6 overhead squats at a moderate weight today to build stamina and confidence with the barbell overhead. After that, we’ll continue Thursday’s theme and focus on speed under the bar.
For drop snatches, think about keeping the bar in place while dropping quickly underneath it. Then we’ll move to high hang snatches, adding a jump and actively pulling under the bar as fast as possible. Last we have accessories to work through to focus on building a strong resilience base for our lifts.
Sunday 1/11/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong