Base Week 4
Monday 4/6/26
Happy Monday, Team!
Today we have speed front squats to build explosive power and confidence out of the bottom position. You’ll complete 8 sets of 3 reps at a moderate load—this should feel fast and sharp. Control the descent, then drive up with speed while maintaining strong, upright positions. The goal is consistency across all sets with no slow or grindy reps.
After that, we’ll move into a 10-minute AMRAP combining barbell cycling and gymnastics. The barbell should feel light, allowing you to move through quick, manageable sets. Be mindful of your pacing early—settle into a rhythm you can hold and aim to keep moving the entire time. Breaking things into small quick sets will help keep you moving!
A. Front Squat -
Every 90 Seconds x 8 Sets:
- 3 Reps @ 60-65%
B. ‘Anaconda’ -
AMRAP 10:
- 6 Hang Power Cleans 95/65#
- 7 Thruster 95/65#
- 8 Pull-Ups
Tuesday 4/7/26
Today we’ve got a longer partner workout focused on building your engine and learning how to pace over an extended effort. You and your partner will work through a big chipper-style piece that combines machine work, burpees, and double unders. Because you’re working with a partner, you should be able to push your pace a bit more than you would solo. The key is to switch early and often to stay fresh and keep moving.
A. ‘Are We There Yet?’ -
For Time:
With A Partner...
- 3,000m Row, 2,600m Ski, or 6,000m Bike Erg
- 60 Burpees Over Rower
- 300 Double Unders
- 60 Burpees Over Rower
- 3,000m Row, 2,600m Ski, or 6,000m Bike Erg
*If not rowing, perform burpees over a parallette
Wednesday 4/8/26
A. HS Skills, Drills + Test -
10 Minutes of:
- HS Skills + Drills
3 Sets:
- Max Unbroken HSW (50' turnarounds)
*Rest 2 minutes between sets
Sub: Max alternating shoulder taps/marches on wall or HS hold on wall
B. ‘Barbershop’ -
EMOM 12:
50 Sec on, 10 Sec off...
Minute 1 - Dual KB Farmer's Carry 70/53#
Minute 2 - DB Box Step-Ups 50/35# 24/20"
Minute 3 - V-Ups
Today starts with 10 minutes of handstand work, focusing on balance, midline control, and confidence upside down. After that, you’ll test your HSW capacity by performing 3 sets of unbroken walking. If you’re still building your handstand, your focus will be on shoulder taps, marches, or holds on the wall.
After the skill work, we’ll move into a 12-minute EMOM designed to build grip, single-leg strength, and core stability. Each station should feel controlled and repeatable—use the full 50 seconds to move with purpose rather than rushing.
Thursday 4/9/26
A. Snatch Complex -
Every 2 Minutes x 8 Sets:
- 1 Snatch Pull + 1 Hang Snatch + 1 Snatch
*Start ~ 55-60% and build
B. OHS -
3 Sets Of:
- 8 Reps @ 50-55% of 1RM Snatch
*rest 90 seconds between sets
C. Accessories -
3 Sets Of:
- Weighted GHD Hip Extension x 10 reps
- Pallof Press + Rotation x 10 Reps / Side
- DB Cuban Press x 10 Reps
We are continue to dial in Snatch positions and build confidence getting under the bar. We’ll start with a snatch complex that allows you to work through each phase of the lift—pull, hang, and full snatch. You’ll build in weight across your sets, but the priority is smooth, controlled reps with no misses. Focus on staying patient, hitting strong positions, and moving well from start to finish.
After that, we’ll move into overhead squats to reinforce stability and control in the bottom position. These should feel manageable—use this time to focus on staying stacked, keeping the bar over midline, and owning each rep.
We’ll finish with accessories targeting posterior chain, core, and shoulder health. This is your chance to build strength in the smaller details that support your lifts and keep you moving well.
Friday 4/10/26
A. EMOM 9 -
Minute 1 - 8 DB Bench Press
Minute 2 - 8 Ring Row @21X2
Minute 3 - 5 Box Jumps
B. ‘Ride Along’
3 Sets:
3 Min on, 3 Min Off:
- 20/15 Calorie Echo Bike
- 8 Power Cleans 185/125#
- Max SHSPU Remaining Time
We’re closing out the week with a mix of upper body strength and controlled intensity. We’ll start with a 9-minute EMOM rotating between DB bench press, tempo ring rows, and box jumps. This is upper body accessory work paired with explosive movement to get us ready for Part B.
After that, we’ll get into a 3-round interval piece. Each round gives you 3 minutes to work, followed by 3 minutes of rest. The goal is to push your pace on the bike, move efficiently through the power cleans, and use the remaining time to chip away at handstand push-ups. Be smart with your pacing so you can repeat your intensity each round.
Saturday 4/11/26
8 & 9AM WOD
‘Are We Done Yet’
AMRAP 30:
With A Partner...
- 40/30 Calories Machine of Choice
- 30 Russian KBS
- 20 Wallballs
- 10 Synchro Burpees
10 AM OLYMPIC WEIGHTLIFTING
A. Snatch Balance -
EMOM 8:
- 2 Reps @ 50-55% of 1RM Snatch
B. High Hang Power Snatch -
Every 90 Seconds x 4 Sets:
- 2 Reps @ 50-60% of 1RM Snatch
C. High Hang Snatch -
Every 90 Seconds x 4 Sets:
- 2 Reps @ 55-65% of 1RM Snatch
D. Accessories -
3 Sets of:
- Snatch Grip RDL x 10 Reps
- Single Arm OH Carry x 100' / Side
- Weighted Plank x 30 Seconds
Today starts with snatch balances to work on an aggressive punch and a strong, stable receiving position. From there, we’ll move into high hang power snatches and high hang snatches, building from a strong, tall position and focusing on a vertical finish and quick turnover.
The goal across all lifting today is quality—these weights should feel manageable and allow you to move fast and with control. We’re not chasing heavy lifts here, we’re dialing in positions and reinforcing good movement patterns.
We’ll finish with accessory work to build posterior chain strength, overhead stability, and core control—all key pieces to improving your snatch and staying healthy.
Sunday 4/12/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong