Burn Week 4
Monday 2/9/26
Happy Monday!
In Part A, we have moderate-load posterior chain strength work. These deadlifts should feel strong and move well, allowing athletes to dial in proper positioning and emphasize leg drive.
Part B is a 21–15–9 of box jump overs and strict handstand push-ups. This piece should feel fast but controlled. Box jump overs should be completed at a quick, consistent pace, while SHSPU should be done with control and broken into smart, strategic sets to avoid failure.
A. Deadlift -
Every 3 Minutes x 5 Sets:
- 5 Reps @ 60-65%
B. ‘UR CUTE’ -
For Time
21-15-9:
- Box Jump Over 24/20"
- SHSPU
Tuesday 2/10/26
Today’s strength work is a push/pull combo! Bench press reps should feel light and fast, allowing us to move with perfect form and maintain a solid, strong body. These sets build both power and stamina. Meanwhile, strict chest-to-bar pull-ups will build pulling strength that directly transfers to stronger gymnastics performance.
Afterward, we have a Metcon that combines elevated heart rate with high-skill gymnastics. The focus is practicing bar muscle-ups under fatigue. Pace the row so you can transition immediately to the rig and approach your BMUs with composure. Plan your pacing and set strategy to remain consistent across all three sets.
A. 4 Sets -
- Bench Press x 8 Reps @ 60-65%
*Rest 1 Minute
- Strict C2B Pull-Up x 3-5 Reps
*Rest 1 Minute
B. ‘WINK WINK’
Every 6 Minutes x 3 Sets:
- 500m Row
- 10 Bar Muscle-Ups
Wednesday 2/11/26
A. ‘BE MINE’ -
AMRAP 7:
- 40/30 Calories Machine Of Choice
- 20 Burpees To Target
- Remaining Time Max Alternating DB Hang Clean + Jerk 50/35#
REST 3 Minutes
AMRAP 7:
- 20 Burpees To Target
- 20 Alternating DB Hang Clean + Jerk 50/35#
- Remaining Time Max Calories Machine Of Choice
REST 3 Minutes
AMRAP 7:
- 20 Alternating DB Hang Clean + Jerk 50/35#
- 40/30 Calories Machine Of Choice
- Remaining Time Max Burpees To Target
Today’s session is designed to help us build comfort working at a high heart rate and learn to remain composed while pushing intensity. Plan to push hard during each 7-minute block, and use the rest period to recover—grab a bench to sit on and focus on controlling your breath here.
Pace the start of each movement, then work into a challenging but sustainable pace. Transition immediately to the next movement without resting in between.
Thursday 2/12/26
A. BTN Snatch Grip Push Press -
Every 90 Seconds x 3 Sets:
- 3 Reps @ 40-45% or 1RM Snatch
B. Snatch Balance -
Every 2 Minutes x 5 Sets:
- 5 Reps @ 60-65% of heavy single
C. Hang Snatch + OHS -
Every 2 Minutes x 5 Sets:
- 1+2 @ 60-65%
D. Accessories -
3 Sets Of:
- KB Suitcase Carry x 100' / Side
- Side Star Plank x 15-20 Seconds / Side
Class kicks off with snatch drills to focus on strong overhead lockouts and speed under the bar. Then, we’ll move into a snatch complex that reinforces quick movement under the bar and solid overhead positions, combining a hang snatch with two overhead squats. The goal is for every set to feel crisp and confident. Last, we’ll finish with KB carries and side star planks to build midline strength.
Friday 2/13/26
A. ‘XOXO’ -
For Time:
3 Rounds Of:
- 10 TTB
- 10 Thrusters 95/65#
+
Rest 1 Minute
+ 3 Rounds Of:
- 7 C2B
- 7 Thrusters 135/95#
*10 Minute Cap
@ 12:00-20:00
Build to a Heavy Complex:
- 1 Hang Clean + 1 Clean + 1 Front Squat + 1 Jerk
Today we have a two-part MetCon.
Part One:
We’ll start with 3 rounds of TTB and light thrusters, followed by a 1-minute rest, then 3 rounds of C2B and heavier thrusters. This combo is going to be spicy! It will test both your gymnastics skills and endurance. Approach this as a six-round workout, not just three—that means pace the beginning more than you might think. Use your one-minute rest to load your barbell and focus on your breathing.
Part Two:
We’ll transition into building to a heavy technical complex while fatigued. Aim for 3–4 attempts throughout the allotted time, and plan your loading beforehand. Remember: this is a heavy complex, not an all-out max. The goal is to feel confident under the barbell, practice solid mechanics, and maintain control even under fatigue.
Saturday 1/14/26
8 & 9AM WOD
‘YOU + ME’ -
In Teams Of 2:
- 100/70 Calories Machine of Choice
- 400' Dual KB/DB Farmer Carry
- 200 Double Unders
- 100 American KBS 53/35#
- 200 Double Unders
- 400' Dual KB/DB Farmer Carry
- 100/70 Calories Machine of Choice
*While Partner is doing Farmer Carry other partner must be performing a forearm plank
*While Partner is doing Double Unders other partner must be performing a deadhang
10 AM OLYMPIC WEIGHTLIFTING
A. Tall Power Clean -
Every 90 Seconds x 4 Sets:
- 3 Reps @ light weight
B. Segment Power Clean -
Every 2 Minutes x 8 Sets:
- 1.1 Reps
2 Sets @ 60%
2 Sets @ 65%
2 Sets @ 70%
2 Sets @ 75%
C. Clean Pull -
- 3x2 @ 100-105%
Today’s session focuses on bar path, staying connected to the barbell, and speed under the bar with tall cleans. We then shift to focus on the first pull and powerful hip extension by performing a segment clean—lifting, pausing for 2 seconds at the knee, and then finishing. These also build strength in the hang position.
Finally, we’ll perform clean pulls to emphasize generating power with heavier weights and reinforcing proper mechanics throughout the pull.
Sunday 2/5/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong