BAF / Transition Week
Monday 1/12/26
Team, welcome to Bring a Friend Week!
All week long, you can bring friends to the gym for free. Friends can sign up through StreamFit, and there’s also a link in our Instagram bio.
This week is also a transition week—we’re pulling back slightly to give our bodies a break before entering our final 5-week cycle leading into The Open. Stay tuned for more details! For this week, take it easy, focus on getting some movement in, and help us welcome new faces into the gym.
Our 12-minute EMOM focuses on unilateral work, posterior chain, and core. These movements help improve mobility while building base strength that protects us from injury. Across the 4 rounds, you may build as you see fit, as long as reps remain controlled and high quality.
After that, we’ve got a spicy team of 3 Echo Bike workout. For 15 minutes, your team will accumulate calories while rotating athletes every 30 seconds. This is essentially 5 sets of a 30-second sprint with 60 seconds of rest per athlete. The goal is to accumulate as many calories as possible. Plan to pair up based on height and seat preference. When it’s your turn to work, push hard. When you’re resting, cheer on your teammates and keep the energy high!
A. EMOM 12 -
Minute 1 - 12 Alternating Barbell Reverse Lunges
Minute 2 - 8-10 Dual DB RDLs
Minute 3 - 30-45 Second Tall Plank
B. ‘Moore Power’ -
Teams of 3
AMRAP 15:
- Max Calories Echo Bike
*teammates switch every 30 seconds
Tuesday 1/13/26
This Tuesday, our goal is to move consistently for 36 minutes and get a good sweat. Plan ahead and pick a target number to hit each minute. This should start off feeling easy and finish feeling like work by the end of the 12 rounds.
This is not a sprint effort—it’s an opportunity to build endurance and practice appropriate pacing. Knowing yourself and how to pace different workouts will make you a better athlete and help increase your baseline capacity. Crashing and burning every session won’t get us there!
A. ‘Johnson’s Playbook’ -
EMOM 36:
45 Seconds on, 15 Seconds Off:
Minute 1 - Row
Minute 2 - Burpees
Minute 3 - Single Unders
Wednesday 1/14/26
A. Tempo Back Squat -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 32X1
*start ~ 55-60% and build as you see fit
B. ‘Swift & Strong’ -
12 Sets With A Partner (6 Each):
- 5 Dual DB Deadlifts
- 5 Dual DB Hang Power Cleans
- 5 Dual DB Front Squats
- 5 Dual DB Push Press
Last week, we prioritized speed and power in the front squat. This week we have tempo back squats to build strength, control, and positional awareness, while also increasing confidence in the bottom of the squat. Across the 5 sets, you may build as able as long as you can maintain the prescribed tempo.
After that, we have a partner workout focused on practicing smooth cycling of dual dumbbell movements. The goal is to complete all 20 reps unbroken, then rest while your partner works. Repeat this for a total of 6 sets each. The built-in rest will help you maintain good form and stay unbroken across all sets.
Thursday 1/15/26
A. Split Jerk -
Every 90 Seconds x 8 Sets:
- 1 Split Jerk With 2 Second Pause in Catch
2 Sets @ 60-65%
2 Sets @ 65-70%
2 Sets @ 70-75%
2 Sets @ 75-80%
B. Power Clean Series -
High Hang Power Clean
Every 90 Seconds x 3 Sets:
- 3 High Hang Power Clean @ 50,55,60%
Hang Power Clean
Every 90 Seconds x 3 Sets:
- 2 Hang Power Clean @ 60,65,70%
Power Clean
Every 90 Seconds x 3 Sets:
- 1.1 Power Clean @ 70,75,80%
C. Accessories -
3 Sets Of:
- Barbell Hip Thrust x 10 Reps with 3 second pause @ top
- Strict TTB x 8-10 Reps
- Pallof Press + Rotation x 10 Reps / Side
We are building off of last week’s Split Jerk and Power Clean work. For split jerks, we’ll perform 1 rep every 90 seconds, gradually building in weight. The goal is for every rep to feel strong and balanced, catching in a position you could confidently pause in for 2 seconds.
After that, we have 3 sets from three different power clean positions, focusing on proper setup for each position and the timing of the movement.
The first 3 sets will emphasize the high hang position.
The next 3 sets will be from the hang position.
The final 3 sets will be pulled from the floor.
This will help us hone our pull mechanics while building positional awareness and strength.
Friday 1/16/26
A. 4 Sets -
- Bench Press x 6-8 Reps @ 32X1
- Ring Row x 6-8 Reps @ 31X2
- Band Pull Apart x 10-12 Reps
B. ‘Williams Drive’ -
4 Sets Of:
- 60 Seconds of Wall Walks
- 60 Seconds of Alternating DB Box Step-Ups
- 60 Seconds of V-Ups
- 60 Seconds Rest
Class kicks off with an upper body pump session, featuring tempo bench press, ring rows, and band pull-aparts. The goal is to build pressing and pulling strength, as well as stabilizer muscles to keep your joints happy.
Next, we’ll move into a movement endurance challenge: 4 rounds of 3 different movements. Perform each movement for 60 seconds, aiming to pick a pace you can sustain for the full minute. After completing all three movements, we will take a 60-second rest.
Saturday 1/17/26
8 & 9AM WOD
‘Zaccheaus Zone’ -
Teams Of 3:
- 3,000m Row (switch every 250m)
- 90 Box Jumps (switch every 10)
- 90 Pull-Ups (switch every 10)
- 90 Burpees Over Rower (switch every 10)
10 AM OLYMPIC WEIGHTLIFTING
A. Snatch Balance -
Every 90 Seconds x 8 Sets
- 2 Reps with pause @ bottom
2 Sets @ 50-55% of 1RM Snatch
2 Sets @ 55-60% of 1 RM Snatch
2 Sets @ 60-65% of 1RM Snatch
2 Sets @ 65-70% of 1 RM Snatch
B. Hang Snatch Pull + Hang Snatch -
Every 90 Seconds x 6 Sets:
- 1 + 1 Rep @ 55-60% with pause @ bottom
C. Accessories -
3 Sets Of:
- Snatch Deadlift x 3 Reps @ 100%
- Band Y Raise x 15 Reps
- Weighted Plank x 30 Seconds
We are still focusing on building confidence getting under the bar with speed and aggression, while also catching in a strong, stable position.
Snatch Balance: Focuses on speed dropping under the bar, with a pause in the catch to build comfort in the bottom position.
Hang Snatch Pull + Hang Snatch: Helps dial in the timing of the extension and pull under the bar, with another pause in the catch to emphasize landing in a strong, stable position.
Sunday 1/18/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong