Base Week 2

Monday 3/23/26

Team, today we are building off of last week’s work. We’re starting with Pause Front Squats to strengthen the bottom of our squat. We have two fewer reps per set (yay — 8 was a lot last week!), but the weight is slightly heavier. This session is about intentional movement and strong positions every rep more than the weight on the bar. Focus on:

  • Breathing

  • Keeping your elbows high

  • Driving your knees out

  • Maintaining a tall chest as you stand each rep

After that, we have ‘Lincoln Park’. The rep scheme here is low, which should allow you to keep moving without breaking up movements. Focus on:

  • Strong, controlled deadlifts

  • A controlled cadence you can breathe through on the pistols

  • Staying calm and relaxed during double unders

This session will build endurance, help us practice pacing, and touch on skill, strength, and single-leg stability. Tip for today: Start slower than you think and aim to increase your speed throughout the 10 minutes!

A. Pause Front Squat -
Every 4 Minutes x 4 Sets:
- 6 Reps

Set 1 @ 50%
Set 2 @ 55%
Set 3 @ 60%
Set 4 @ 65%

B. ‘Lincoln Park’ -
AMRAP 10:
- 4 Deadlifts 225/155#
- 6 Alternating Pistol Squats
- 24 Double Unders

Tuesday 3/24/26

We are trying some deficit push-ups today! Increasing the range of motion will not only make our pressing muscles work harder but also improve mobility and shoulder stability. We are supersetting with DB skull crushers to build our triceps and V-Ups to strengthen our core.

‘Wicker Park’ is a fun partner chipper that includes KB Hang Power Cleans, S2OH, and Pull-Ups. Workouts are always more fun with a friend! Plan to split reps evenly, performing small chunks at a time. Small sets and quick rests will help you catch your breath and maintain strong technique from start to finish.

A. Deficit Push-Up -
4 Sets Of:
- Deficit Push-Up x 6-8 Reps
- DB Skull Crusher x 8-12 Reps
- V-Up x 15 Reps

B. ‘Wicker Park’ -
With A Partner:
40-30-20:
- Dual KB Hang Power Clean 53/35#
- Dual KB S2OH 53/35#
- Pull-Ups

Wednesday 3/25/26

A. ‘Jerry’ -
For Time:
- Run 1 mile
- Row 2K
- Run 1 mile

Jerry is a Hero workout that we are using as a benchmark for this cycle. Today is the day to find our baseline for running and rowing.

This cycle, we’ll see longer endurance workouts, more running and rowing, and a focus on pacing. At the end, we will retest ‘Jerry’ to see how much we’ve improved!

Advice:

  • This workout is not a sprint; it’s about maintaining a threshold effort.

  • Focus on being consistent rather than starting fast and burning out halfway through.

  • Start with control, settle into a steady groove, and maintain strong posture, positions, and breathing throughout.

Thursday 3/26/26

A. OHS -
In 15-20 Minutes...
- Build to a Heavy single

B. Deficit Snatch Lift Off + Deficit Power Snatch -
Every 2 Minutes x 6 Sets:
- 2 Reps @ 55-65%

C. Accessories -
3 Sets Of:
- Supported Single Arm Sotts Press x 6/Side
- Snatch Grip RDL x 8-10 Reps
- Weighted Plank x 30 Seconds

We are kicking class off by building to a heavy OHS. This should be as heavy as you can go while feeling strong and confident in your form. We will use this number to work off in upcoming weeks. This is NOT an all-out 1RM.

Next, we have a deficit snatch lift-off + power snatch complex to dial in our setup, first pull positions, and timing. Reset for each rep and focus on keeping a tall chest throughout. This is intentional pulling from the floor, not fast touch-and-go work.

Lastly, we have accessories to build strong foundations:

  • Single-arm Sots press – builds comfort and strength in the OH squat position

  • Snatch grip RDLs – strengthens the posterior chain

  • Weighted planks – reinforces midline stability

Friday 3/27/26

A. Strict Press + Strict Pull-Up -
4 Sets Of:
- 6 Strict Press @ 31X1 @ 60-65%
Rest 1 Minute
- 5 Strict Pull-Ups
Rest 1 Minute

B. ‘Roger’s Park’
EMOM 18:
Minute 1 - 12/9 Calorie Echo Bike
Minute 2 - 10 Alternating Goblet Reverse Lunges 70/50#
Minute 3 - 3 Wall Walks

Building off of last Friday, we have another tempo strict press session paired with upper body pulling. Stick to the tempo on the strict press and choose a pull-up option that allows for 5 clean reps (weighted pull-up, tempo pull-up, negatives, or toe-assisted). We have plenty of scaling options!

‘Roger’s Park’ is an EMOM that is one round longer than last week’s and slightly less chaotic (although, wasn’t that fun?!). Just like last week, focus on consistent pacing—avoid sprint, rest, sprint, rest efforts.

  • Bike: should take ~35–45 seconds

  • Goblet Reverse Lunges: performed with control

  • Wall Walks: intentional, not rushed

This workout will build aerobic capacity, lower body strength/endurance, and upper body stability under fatigue.

Saturday 3/28/26

8 & 9AM WOD

‘Portage Park’
With A Partner...
For Time:
- 100 Calorie Row
- 70 Wallballs 20/14#
- 50 Power Cleans 95/65#
- 30 TTB
- 20 Synchro Burpees
- 30 TTB
- 50 Hang Power Cleans 95/65#
- 70 Wallballs 20/14#
- 100 Calorie Row

10 AM OLYMPIC WEIGHTLIFTING

A. Pause Clean -
Every 2 Minutes x 6 Sets:
- 1.1 @ 60-70% of 1RM

B. Hang Power Clean -
Every 90 seconds x 5 Sets:
- 3 Reps @ 50-55% of 1RM

C. Clean Pull -
4x4 Reps @ 80% of Clean 1RM
*Rest as needed

Today’s session is similar to last week’s, but instead of a snatch focus, we are working on cleans.

  • Pause Cleans: build proper pulling positions and dial in timing

  • Hang Power Cleans: focus on powerful extension and speed under the barbell

  • Clean Pulls: emphasize a strong drive off the ground, accelerating the pull, and a powerful extension

Check StreamFit to see the accessories for today!

Sunday 3/29/26

Check StreamFit for Sunday Sweat programming :)

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong

Anna StuckFeast Fitness + Nutrition