Burn Week 5
Monday 2/16/26
Happy Monday, Team!
This is the last week before the Open kicks off! This week is designed to dial in a few specific focuses.
Today’s focus:
Build to a heavy set of 3 front squats
Then attack the barbell on Grace
The goal for the front squats is to reach an RPE 8–9 — heavy, but still a submaximal effort. Move well, stay tight, and build confidence under load.
After that, we’ll retest 30 clean & jerks for time. This workout is a great opportunity to practice barbell efficiency and relentless effort. It’s meant to be fast. Stay close to your barbell throughout — whether you’re cycling touch-and-go reps or completing quick singles.
A. Front Squat -
In 15 Minutes...
- Build to a heavy 3
B. ‘Grace’ -
For Time:
- 30 Clean and Jerks 135/95#
*retest from 10/13
Tuesday 2/17/26
Today’s focus is all about conditioning and pacing!
We’re getting comfortable continuing to work while breathing hard. Similar to last Wednesday’s intervals, but now we have a set workload each time.
The goal is to keep your splits and transition times consistent throughout the workout. Use the 3-minute rest to focus on your breathing and prepare for the next interval. The rest should be just long enough to allow you to push hard again each round.
A. ‘Luge’ -
For Time:
- 750m Row
- 15 BBJO 24/20"
- 40/30 Calorie Echo Bike
REST 3 Minutes
- 15 BBJO 24/20"
- 40/30 Calorie Echo Bike
- 750m Row
REST 3 Minutes
- 40/30 Calorie Echo Bike
- 750m Row
- 15 BBJO 24/20"
Wednesday 2/18/26
A. 3 Sets -
For Quality:
- Strict TTB x 10 Reps
- Bent Over DB Row x 10 Reps
- Single Arm Strict Press x 10 Reps / Side
B. ‘Biathlon’ -
5-4-3-2-1-2-3-4-5:
- Wall Walk
* 30 Double Unders After Each Set
Today’s focus is upper-body control and shoulder stamina.
Part A is designed to reinforce upper-body strength. The strict toes-to-bar, bent over rows, and single-arm strict press all remove momentum and force us to focus on positioning, stability, and strength. When we move strictly, we expose weaknesses and build balance.. building a stronger foundation for all of the other movements that we do.
‘Biathlon’ will be a sneaky one. The reps each set are low, but this is a 9-round workout. The volume adds up quickly, and your shoulders will feel it. The double unders keep the intensity high and will challenge you to manage your breathing before heading back to the wall.
Stay smooth on the wall walks — fewer steps in and out, efficient transitions at the top. On the rope, relax your grip and settle your breathing. The goal is to keep our composure from start to finish.
Thursday 2/19/26
A. High Hang Clean + Hang Clean -
Every 2 Minutes x 3 Sets: -
1 + 1 @ 55-65%
B. Hang Clean + Low Hang Clean -
Every 2 Minutes x 3 Sets:
- 1 + 1 @ 65-75%
C. Clean Pull + Clean -
Every 2 Minutes x 4 Sets:
- 1 + 1 @ 75+ %
D. Accessories -
3 Sets Of:
- Broad Jump x 5 Reps
- Side Star Plank x 15-20 Seconds / Side
Today’s focus: Cleans. We have a series of complexes to hone in on our positions.
The first complex is all about vertical power and being aggressive getting under the barbell. The second focuses on timing and positional awareness through the middle of the lift. Lastly, we’ll emphasize leg drive and posture as we pull from the ground.
With each complex, we’ll gradually increase the load to challenge our technique under heavier weight. The goal is to focus on positions and precision as the bar gets heavier.
Afterward, we’ll move into quick accessory work to practice being explosive while reinforcing midline stability.
Friday 2/20/26
A. ‘Curling’ -
2024 Quarterfinals Wod 1
4 Sets Of:
- 1 Minute of Snatches 135/85#
- 1 Minute of Rowing
- 1 Minute of DB Box Step-Ups
- 1 Minute of Rest
Today’s Focus: Sustainable intensity.
This quarterfinal’s workout is a high-intensity combo of weightlifting, rowing, and grip work. Each round is 3 minutes of work with only 1 minute of rest, so pace wisely to stay consistent. Treat the first round as a feeler — it’s better to start controlled and build intensity than to burn out on set 1!
Snatches: Plan for singles to preserve grip and control your heart rate.
Rowing: Pick a challenging but sustainable pace that still allows you to move immediately into the DB step-ups.
DB Step-Ups: These will get grippy. Work for 20–25 seconds, set the dumbbells down for a quick break, then pick them back up to finish the minute.
Pace smart, stay steady, and maintain intensity across all rounds!
Saturday 1/21/26
8 & 9AM WOD
‘Ice Hockey’ -
AMRAP 30:
With a Partner..
- 120 Double Unders
- 40 Wallballs 20/14#
- 30 Hang Power Clean 95/65#
- 20 Pull-Ups
- 10 Synchro Burpees Over Barbell
10 AM OLYMPIC WEIGHTLIFTING
A. Jerk Recovery -
Every 2 Minutes x 5 Sets:
- 2 Reps *Start @ 50-55% and build as able
B. Split Jerk -
Every 2 Minutes x 6 Sets:
- 1 Rep with pause in catch
2 sets @ 70%
2 sets @ 75%
2 sets @ 80%
C. Accessories -
3 Sets Of:
- Barbell Hip Thrust x 10 Reps
- Supported Single Arm DB Sotts Press x 5/side
- Weighted Plank x 30 Seconds
Today’s Focus: The Split Jerk, with an emphasis on the catch position.
We’ll start with Jerk Recoveries. This is our second time doing these, so they should feel more natural, and we’ll aim to add a little more weight than last time. The goal is to drop into your split jerk catch position, stabilize, and stand up with a strong overhead position — building both strength and confidence.
Next, we’ll move on to heavier split jerks, focusing on an explosive jump to drive the weight overhead. Pause briefly in the catch to ensure you land in a balanced, stable position.
Finally, we’ll hit accessory work designed to build a strong foundation to support our lifts and improve overall stability.
Sunday 2/22/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong