Burn Week 3
Monday 2/2/26
Happy Monday!
We are kicking off the week with some shoulder strength plus some rowing and barbell cycling intervals.
Our focus in Part A is building to a heavy set of Push Press across 5 sets. Each set is intended to be cycled—focus on efficiency: think about a strong setup with tall chest and feet planted on the ground, maintain that setup as you dip down, then rapidly extend your legs to send the bar overhead, finishing with a strong lockout. To maintain form from rep to rep, control the return of the barbell back to the front rack. As soon as the bar returns to the front rack, begin your next dip.
After working on strength in the Push Press, we will move onto interval work to build capacity. The goal is consistent sets, pacing the row so you can get right to work on the barbell afterwards. The barbell should feel like work, but you should be able to maintain strong form. Aim for all 10 barbell reps to be unbroken each round—this will require focus and intentional breathing! Pace the row accordingly to help.
A. Push Press -
Every 2:30 x 5 Sets:
- 5 Push Press
*start moderate and build to a heavy set
B. ‘When one of us shines, all of us shine.’ -
Every 3 Minutes x 5 Sets:
- 20/15 Calorie Row
- 5 Hang Cleans + 5 Push Jerks 155/105#
Tuesday 2/3/26
Our session today begins with unilateral lower body strength work, low ring drills, and core prep. These kinds of exercises build our foundation, improve coordination, and help keep us injury-free.
After that, we have a short AMRAP with an ascending rep scheme of TTB and Deadlifts. On paper, it may not look like much, but the reps will add up quickly! This will be a test of grip and midline stamina. As reps increase, plan to break up movements into smart sets to avoid burnout. The goal is to pace yourself so you can keep moving throughout and push hard in the final minute!
A. 3 Sets -
- DB Bulgarian Split Squat x 8 Reps / Side
- False Grip Ring Row x 5 Reps + Low Ring Transition x 5 Reps
- Hollow Rock x 15 Reps
B. ‘Gossip is the devil’s telephone. Best to just hang up.’
AMRAP 7:
3-6-9-12...
- TTB
- Deadlift 225/155#
Wednesday 2/4/26
A. ‘You are blind to reality and for that I am most proud.’ -
Every 2 Minutes x 36 Minutes (6 Sets):
1 - Row
2 - Echo Bike
3 - 100' KB Suitcase Carry / Side 53/35#
Today is a recovery day! This session is all about moving with intention and giving your body a chance to recover while staying active. Throughout the 36 minutes, we’re aiming for a Zone 2 effort. That means you should be moving steadily, focusing on breathing, posture, and controlled movement, rather than racing against the clock or counting calories. This session will not only give our body a chance to recover but also increase our baseline endurance.
Thursday 2/5/26
A. Power Snatch -
In 15 Minutes...
- Build to a Heavy Single
B. TNG Power Snatch -
Every 2 Minutes x 5 Sets:
- 5 Reps @ 60-65% of heavy single
C. Accessories -
3 Sets Of:
- Banded Russian KBS x 12-15 Reps
- Incline Y Raise x 10 Reps
- Pallof Press + Rotation x 10 Reps / Side
In Part A, we will test where we are and build to a heavy single Power Snatch. After that, we will drop down to 60–65% of the heavy single and practice barbell cycling. The goal is smooth and efficient cycling, not rushed or sloppy. Each set of five should be unbroken and feel strong.
We will finish with accessories that focus on posterior chain power, as well as overhead and core stability.
Friday 2/6/26
A. Back Squat -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 75-85%
B. ‘Who knows what will befall us tomorrow?’ -
6 RFT:
- 30 Double Unders
- 15 Wallballs 20/14#
- 8 Pull-Ups
Today we’re starting by touching base with some heavier squats, beginning at 75% and building to 85% across 5 sets. The goal is to feel confident and controlled with every rep.
After that, we’ll shift into mixed-modal conditioning with a triplet of double unders, wallballs, and pull-ups. While the rep scheme is low, the total volume will add up over the 6 rounds. The focus is to keep moving, take smart breaks, and prioritize quick transitions—aiming to avoid long rests throughout the workout!
Saturday 1/7/26
8 & 9AM WOD
‘This wine is awful. Get me another glass.’ -
Splitting Reps With a Partner..
For Time:
- 100/70 Calories Machine of Choice
- 80 Power Cleans 95/65#
- 80/60 Calories Machine of Choice
- 60 Burpees Over Barbell
- 60/45 Calories Machine Of Choice
- 40 Power Snatches 95/65#
- 40/30 Calories Machine of Choice
- 20 Wall Walks
10 AM OLYMPIC WEIGHTLIFTING
A. Jerk Recovery -
Every 2 Minutes x 5 Sets:
- 2 Reps *Start @ 50-55% and build as able
B. Power Clean + Split Jerk -
Every 2 Minutes x 8 Sets:
- 1 + 1
2 Sets @ 60%
2 Sets @ 65%
2 Sets @ 70%
2 Sets @ 75%
C. Clean Pull -
- 3x3 @ 90-100%
Today’s session kicks off with jerk recoveries, giving you the chance to feel comfortable supporting heavier loads overhead. By starting light and building gradually, the focus stays on balance, stability, and confidence.
Next, we move into a power clean + split jerk progression. The percentages climb steadily, allowing you to dial in timing, footwork, and bar path while still accumulating quality volume. From there, we shift to clean pulls, targeting posterior chain strength and reinforcing a powerful, vertical drive. These heavier pulls help build confidence off the floor and improve force production for future cleans.
Sunday 2/8/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong