Base Week 1
Monday 3/16/26
Happy Monday!
Congrats on making it through another Open—it was so neat to see each of you push through the workouts and rally to cheer each other on each Friday. Here’s to another great year at Feast!
Our programming year runs Open to Open, so this week we’ll begin easing into our 2026–2027 schedule. Stay tuned to hear more about this next cycle and to see a visual overview of the year ahead. We don’t gatekeep here—we want you to see the plan so you know what we’re focusing on throughout the year!
Today we’re working on Front Squat volume. We have 4 sets of 8 reps with a tempo, which means a lot of time under tension. The percentages are light to moderate, but the tempo and volume will make this challenging. Our goal is to build strength and stamina while maintaining perfect positions to develop a strong foundation.
After that, we have a 3RFT that will challenge our grip and push-up capacity. Kettlebell swings will build posterior chain strength and power while push-ups will build pressing strength and stamina. Break up your push-ups as needed so you can maintain strong form throughout.
A. Tempo Front Squat -
Every 4 Minutes x 4 Sets:
- 8 Reps @ 21X1
Set 1 @ 45%
Set 2 @ 50%
Set 3 @ 55%
Set 4 @ 60%
B. ‘Shamrock Shuffle’ -
3 RFT:
- 30 American KBS 53/35#
- 20 Push-Ups
Tuesday 3/17/26
Today’s conditioning piece is a longer aerobic interval workout designed to build engine, pacing, and consistency. For 36 minutes, we will alternate between Rowing and Echo bike calories every three minutes. The goal is to work at a moderate, sustainable effort so that we finish each interval around the same time.
This workout rewards smart pacing and consistency. Aim to finish your calories around the 90-second mark, leaving time to recover before the next effort.
A. ‘Lucky Lungs’ -
Every 3 Minutes x 36 Minutes:
1 - 30/24 Calorie Row
2 - 24/18 Calorie Echo Bike
Wednesday 3/18/26
A. Gymnastics -
EMOM 6:
Minute 1 - Wall Facing HS Hold x 30 Seconds
Minute 2 - Hollow Rock x 15 Reps
Right into..
EMOM 6:
Minute 1 - Wall Facing HS Shoulder Tap/March x 20 Reps
Minute 2 - V-Up x 15 Reps
B. ‘Paddy’s Party’ -
4 Sets Of:
AMRAP 2:
- 6 Dual DB Box Step-Overs 50/35#
- 6 Dual DB Push Press 50/35#
*Rest 2 Minutes Between Sets
Today’s workout combines gymnastics stability work with short, high-intensity conditioning. We’ll start with shoulder and core development through handstand holds, shoulder taps, hollow rocks, and V-ups. These movements focus on building strong overhead positioning, midline control, and body awareness, all of which transfer to overhead strength and other gymnastics skills.
Afterward, we’ll move into 4 sets of a fast-paced 2-minute AMRAP of dual dumbbell box step-overs and push presses. The goal is to push the intensity while maintaining efficient movement and consistent output across all rounds. Use the rest to focus on your breathing and recover before starting the next set.
Thursday 3/19/26
A. Clean -
Every 2 Minutes x 6 Sets:
- 1.1 @ 65-70%
B. High Hang Clean -
Every 90 Seconds x 6 Sets:
- 2 Reps @ 50-55% of 1RM
* 1 second pause in high hang
C. Tempo Clean Deadlift -
- 3x5 @ 3131 @ 65-70% of 1RM Clean
Today’s strength session focuses on developing clean technique, power, and positional strength. We’ll begin with clean doubles at a moderate percentage, emphasizing speed under the bar and strong front rack positions.
Next, high hang cleans with a pause will reinforce explosive hip extension and bar path, helping us generate power without relying on momentum. Finally, tempo clean deadlifts will build strength and control in the start position and first pull, reinforcing proper mechanics off the floor.
Together, these pieces will help us improve both the technical and strength components of the clean, building a stronger and more efficient lift! Check StreamFit for accessories.
Friday 3/20/26
A. Strict Press -
Every 3 Minutes x 4 Sets:
- 8 Reps @ 31X1 @ 55-60% of 1 RM
*After each set perform 8 Ring Row
B. ‘Rainbow Rotation’
EMOM 15:
Minute 1 - 12/9 Calorie Echo
Minute 2 - 8 TTB + 10 Box Jumps
Minute 3 - 8 S2OH 115/75# + 25 Double Unders
Today starts with strict press work using a controlled tempo to build shoulder strength and stability. Pairing each set with ring rows helps balance the pressing with upper-back engagement for well-rounded shoulder development.
Afterward, we’ll move into a 15-minute EMOM that cycles between the Echo bike, a gymnastics couplet of toes-to-bar and box jumps, and a barbell/rope combination of S2OH and double unders. The goal is to move at a smooth, sustainable pace, treating the workout more like a continuous flow than a sprint. Try to pace each station so it takes most of the minute, this will help you avoid spiking your heart rate and redlining early.
Saturday 3/21/26
8 & 9AM WOD
AMRAP 30:
- 200m Run (Together)
- 20 Hang Power Snatches 95/65#
- 500/400m Row
- 20 Front Squats 96/65#
10 AM OLYMPIC WEIGHTLIFTING
A. Pause Snatch -
Every 2 Minutes x 6 Sets:
- 1.1 @ 60-65% of 1RM
B. Hang Power Snatch -
Every 90 seconds x 5 Sets:
- 3 Reps @ 50-55% of 1RM
C. OHS -
Every 3 Minutes x 4 Sets:
- 4 Reps @ 70-75% of Snatch 1RM
Today’s session focuses on building snatch technique, speed, and overhead strength. We’ll begin with pause snatches to reinforce strong pulling positions and improve bar path from the floor. Pausing in the lift helps us stay balanced and maintain control before finishing the pull.
Next, hang power snatches will emphasize explosive hip extension and fast turnover, helping us generate power and move quickly under the bar.
Finally, we’ll finish with overhead squats to build stability and strength in the receiving position, reinforcing the positions needed for a confident and efficient snatch.
Check StreamFit for accessories!
Sunday 3/22/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong