Base Week 3
Monday 3/30/26
Class is kicking off with some lower body accessories. We have Bulgarian split squats to build single leg strength and stability paired with Romanian deadlifts to train our posterior chain. Warm up and start at a moderate weight, then build as you see fit.
After accessories, we will move onto 3 sets of max reps of front squats at 3 different weights. After each set, you will get a 1 minute rest. The weight drops each set so as we go, we can pick up intensity. Weight 1 should feel controlled and intentional, performing small sets with quick breaks. Weight 2, you should build pace and increase reps per set. Weight 3 is your final push where we want big sets and minimal rest.
The goal is to build leg stamina and focus on executing efficient reps under fatigue. Be intentional with your breathing and positioning throughout!
A. 3 Sets -
- Contralateral Bulgarian Split Squat x 6-8 Reps / Side
- Barbell RDL x 8-10 Reps
* Rest as needed
B. ‘Who Says’ -
For Max Reps
- 1 Minute Front Squats 185/125#
- 1 Minute Rest
- 1 Minute Front Squats 135/95#
- 1 Minute Rest
- 1 Minute Front Squats 95/65#
Tuesday 3/31/26
Today we’ve got a longer partner workout designed to build endurance, stamina, and teamwork. You and your gym BESTIE will work through calories on a machine of your choice, kettlebell swings, push-ups, and strict pull-ups.
The goal is to settle into a sustainable rhythm early and keep moving for the full 35 minutes. Break reps into manageable sets, switch often with your partner, and communicate so you can stay ahead of fatigue—especially on the push-ups and strict pull-ups. Those movements will add up quickly if you go out too hot!
A. ‘It Ain’t Me’ -
With A Partner...
AMRAP 35:
- 50 Calories Machine Of Choice
- 40 American KBS 53/35#
- 30 Push-Ups
- 20 Strict Pull-Ups
Wednesday 4/1/26
A. KB Overhead Complex -
4 Sets Of:
- 5 Dual KB S2OH + 50' Dual KB OH Carry + 5 Dual KB S2OH + 50' Dual KB OH Carry
* Rest 2 Minutes
B. ‘I Want You To Know’ -
AMRAP 12:
- 35 Double Unders
- 20 Air Squats
- 15 V-Ups
We’re kicking things off today with an overhead kettlebell complex focused on building shoulder stability, strength, and control. You’ll move between shoulder-to-overhead reps and overhead carries, challenging your ability to stay tight and efficient while your shoulders and core fatigue.
After that, we’ll jump into a 12-minute AMRAP featuring double unders, air squats, and V-ups. The goal is to keep moving and find a steady rhythm you can hold. Nothing is overly complex, but the volume will sneak up on you—stay relaxed on the rope, smooth on the squats, and efficient through your v-ups!
Thursday 4/2/26
A. OHS -
Every 2:30 x 5 Sets:
- 3 Reps @ 70-80% of Heavy Single
B. Hang Snatch -
Every 90 Seconds x 6 Sets:
- 2 Reps @ 60-65% with 1 Second Pause in Catch
C. Accessories -
3 Sets Of:
- Snatch Grip Pendlay Row x 6-8 Reps @ 50% of Snatch 1RM
- KB Windmill x 6-8 Reps / Side
- Weighted Plank x 30 Seconds
Today is all about building confidence and control in the snatch. We’ll start with overhead squats, working at moderate to challenging loads to develop stability, strength, and consistency in the bottom position. From there, we’ll move into hang snatches with a pause in the catch. The pause will help reinforce balance, control, and confidence overhead.
We’ll finish with accessory work targeting the muscles that support a strong snatch. Snatch grip rows will build upper back strength, windmills will challenge shoulder stability and control, and weighted planks will reinforce midline strength.
Friday 4/3/26
A. Strict Press + Push Press -
Every 2 Minutes x 6 Sets:
- 2 Strict Press + 4 Push Press
*Build as you see fit
B. ‘Wolves’
EMOM 15:
Minute 1 - 15/12 Calorie Echo Bike
Minute 2 - 6 Deadlifts 225/155#
Minute 3 - 30 Seconds of Wall Walks
We’re starting the day with a pressing complex that pairs strict press with push press. The strict reps will challenge your upper body strength and control, while the push press allows you to use your legs to drive the bar overhead. Build in weight as you go, the strict press will be the limiter.
After that, we’ll get into a 15-minute EMOM that is building off of the past two weeks. We have slighter higher bike calories as well as a challenge to see how many wall walks you can sustain within 30 seconds. This is all about consistency and repeatable effort. The bike should be strong but controlled, the deadlifts smooth and unbroken, and the wall walks steady for the full 30 seconds.
Saturday 4/4/26
8 & 9AM WOD
‘Come & Get It’
With A Partner...
AMRAP 30:
- 200' Dual DB Farmer Carry 50/35#
- 20 Burpee Double Box Jump Overs 20/24"
- 20 TTB
- 100' DB Walking Lunge (1 DB)
10 AM OLYMPIC WEIGHTLIFTING
A. Snatch -
Every 2 Minutes x 10 Sets:
- 1 Rep * start ~ 50% and built to 85-90%
B. Snatch Deadlift -
Every 2 Minutes x 4 Sets:
- 3 Reps @ 100%
C. Accessories -
3 Sets of:
- Weighted Soreson x 30 Seconds
- Box Jump x 10 Reps
- Band Face Pull x 15 Reps
Today is about developing confidence, and consistency in the snatch. We’ll start with 10 sets of singles, building from lighter loads into heavier attempts by the end. Take your time between sets to stay focused—this is a great opportunity to dial in positions and move with intent as the weight climbs.
After that, we’ll move into snatch deadlifts at 100% of your snatch. This is where we reinforce strong positions off the floor and build the strength needed to support heavier lifts.
We’ll finish with accessory work to support the lift—posterior chain strength with Sorensen holds, explosiveness with box jumps, and upper back engagement with banded face pulls.
Sunday 4/5/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
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#FeastStrong