Burn Week 2
Monday 1/26/26
Happy Monday!
Today in class we’ll warm up by reviewing clean & jerk technique and drills. We’ll start at a moderate weight build across 6 sets. Early sets are about speed, power, and clean positions, then we’ll build to heavy doubles and singles. The goal is to touch heavier loads without overloading the CNS.
Afterward, we’ll hit a fast couplet of DB snatches and TTB. The goal is to keep DB snatches unbroken each round while managing fatigue on the rig. Think of round 1 as feeling things out, round 2 as finding a steady rhythm, and round 3 as pushing the pace. Plan your TTB early—quick sets that you can sustain!
A. Clean + Jerk -
Every 3 Minutes x 6 Sets:
Set 1: 3 Rep @ 65%
Set 2: 3 Rep @ 70%
Set 3: 2 Rep @ 75%
Set 4: 2 Rep @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90%
B. ‘Rookies’ -
3 RFT:
- 20 Alternating DB Snatches 50/35#
- 20 TTB
Tuesday 1/27/26
Today we are focusing on pacing and building our engine. The goal is to work hard while maintaining consistent effort across all three sets. By the end of each 9-minute block, you should feel challenged, but the 3-minute rest should allow you to recover just enough to repeat the effort.
Focus on smart pacing: aim to complete the calories in 45–50 seconds and keep your double unders unbroken. Avoid sprinting the machine (sometimes the true challenge is maintaining control and efficiency rather than going all-out!)
A. ‘Olympians’ -
3 Sets Of:
EMOM 9:
Minute 1 - 15/12 Calorie Row
Minute 2 - 15/12 Calorie Echo Bike
Minute 3 - 45 Double Unders
*Rest 3 Minutes Between Sets
Wednesday 1/28/26
A. Gymnastics -
EMOM 12:
30 Seconds on, 30 Seconds Off:
Minute 1 - Strict Pull-Up
Minute 2 - Push-Up
Minute 3 - V-Up
B. ‘Hunter’ -
AMRAP 10:
- 3 Wall Walks
- 6 American KBS 53/35#
- 12 Alternating Pistol Squats
The focus for Part A is strict gymnastics strength and control. Each 30-second work period should be treated as a working set, not a max-out sprint. Choose a number of reps you can consistently hit each round while maintaining strict form.
The goal for part B is steady movement across all 10 minutes. Keep wall walks controlled to avoid spiking your heart rate, perform American kettlebell swings unbroken, and do pistol squats at a cadence that allows you to catch your breath. Think of each round as an opportunity to move efficiently and consistently, rather than racing through and burning out early. Transitions should be quick today!
Thursday 1/29/26
A. Anderson Front Squat -
Every 2:30 x 6 Sets:
- 2 Reps
Sets 1-2: 65%
Sets 3-4: 70%
Sets 5-6: 75%
B. Tall Clean -
Every 90 Seconds x 5 Sets:
- 2 Reps with 2 second pause in catch @ 45-55%
C. Accessories -
3 Sets Of:
- Sandbag Carry x 100'
- DB Lat Pull Over x 10 Reps
- Band Pallof Press + Rotation x 10 Reps / Side
Anderson Squats will build comfort and strength in the bottom of the squat. Each rep should start from a dead stop on the pins, emphasizing proper setup: feet planted, strong brace through the core, and elbows high. Take a big breath, stand tall with perfect posture, then lower under control, pausing on the pins for 2 seconds before the next rep.
Tall Cleans are a great drill for speed and practicing the concept of pulling under the bar. Focus on standing tall, staying on your toes, and then pulling yourself under the bar quickly. Keep the bar weight light—we want speed and a solid landing, not heavy load.
Accessories:
Sandbag Carry: build core stability.
DB Lat Pullover: strengthen lats and improve thoracic extension for better overhead positioning.
Band Pallof Press + Rotation: reinforce anti-rotation core stability.
Friday 1/30/26
A. BMU -
EMOM 8:
- BMU x you pick reps
B. ‘I'll Believe in Anything’ -
20.1
10 RFT:
- 8 Ground-to-Overheads 95/65#
- 10 Bar-Facing Burpees
*15 Minute Cap
Class will kick off with BMU progressions. Then we will move onto an 8-minute BMU EMOM. This EMOM is designed to practice smooth, consistent sets to build confidence and capacity in the BMU. Pick a number of reps you can repeat each minute—treat each minute as a working set, not a max set.
Part B is our Open-style workout of the week—it’s actually 20.1! Who remembers doing this one? The goal is efficient pacing and sustainable movement across all 10 rounds. Keep ground-to-overheads controlled and unbroken when possible, and maintain steady, consistent bar-facing burpees. Starting slower than you think will pay off!
Saturday 1/31/26
8 & 9AM WOD
‘The Cottage’ -
Teams Of 3
AMRAP 35:
30-60-90...
- Echo Bike Calories
- Wallballs 20/14#
- AbMat Sit-Ups
10 AM OLYMPIC WEIGHTLIFTING
A. Snatch Balance -
Every 90 Seconds x 5 Sets:
- 2 Reps @ 50-55% of 1RM Snatch
B. OHS -
Every 3 Minutes x 5 Sets:
- 3 Reps
Set 1 - 65%
Set 2 - 70%
Set 3 - 75%
Set 4 - 80%
Set 5 - 85%
C. Accessories -
3 Sets Of:
- Inverted Row x 8-10 Reps @ 21X2
- Cossack Squat x 10 Alternating
- Weighted Plank x 30 Seconds
Snatch Balances require us to practice dropping under the bar quickly and landing in a strong overhead position. This builds both stability and confidence in the bottom position.
Next, we’ll move on to Overhead Squats to develop strength and stability in the overhead position. Load increases from 65% to 85% across the 5 sets. Focus on maintaining an upright torso, active shoulders, and a stable core throughout each rep. Each set of 3 reps should be controlled and deliberate, prioritizing position over speed.
Accessories:
Inverted Row: reinforce upper back strength and scapular control.
Cossack Squat: improve hip mobility and lateral strength.
Weighted Plank: build core strength and endurance.
Sunday 2/1/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong