Base Week 5
Monday 4/13/26
Happy Bring a Friend week! We’re kicking things off today with front squats, building from 70% up to 80% across 6 sets of 3 reps. The goal here is to get a feel for slightly heavier loads while maintaining strong, consistent positions—stay tall through the torso, keep the elbows high, and make every rep look the same as the weight increases.
After that, we’ll get into a partner piece, ‘Meredith & Cristina.’ This is lower body accessory work designed to build leg strength, stability, and stamina. Expect a steady, continuous effort as you and your partner split the work and move through deadlifts, walking lunges, and front rack squats. The goal is to keep things moving while maintaining quality movement throughout.
A. Front Squat -
Every 2 Minutes x 6 Sets:
- 3 Reps @ 70-80%
2 Sets @ 70%
2 Sets @ 75%
2 Sets @ 80%
B. ‘Meredith & Cristina’ -
With a Partner..
4 Sets Of:
- 30 Dual DB Deadlifts
- 100' Dual DB Walking Lunge
- 20 Dual DB Front Rack Squats
RX: 50/35#
Tuesday 4/14/26
We’re getting after a longer, sweaty aerobic piece today. You’ll move through 36 minutes of continuous work, rotating between running, rowing, biking, and burpees. The goal is to settle into a steady, sustainable pace early and maintain that effort from start to finish.
Sessions like this build our engine when done properly. By working at a controlled pace, we improve our ability to produce and sustain energy over time. The workout should feel manageable at the start—find a rhythm and keep moving without needing rest. Aim to hold consistent output across the full 36 minutes, and resist the urge to go out too fast!
A. ‘Scooby & Shaggy’ -
36 Minutes Of:
- 400m Run
- 500m Row
- 30/24 Calorie Echo
- 20 Burpees
Wednesday 4/15/26
A. 3 Sets -
- DB Push-Up x 10 Reps right into...
- Dual DB Push Press x 12-15 Reps
- Band Hollow Pulldown x 12-15 Reps
*Rest as needed
B. ‘Joey & Chandler’ -
15-12-9-6:
- Box Jump Over 24/20"
- Hang Power Clean 95/65#
- Pull-Up
We’re starting today with some upper body accessory work, moving through DB push-ups, push press, and banded hollow pulldowns. This is designed to build pressing strength, shoulder stability, and midline control.
After that, we’ll get into a short, fast-paced workout with descending reps. Expect this to feel quick, with the goal of staying moving and managing fatigue early. Pick one movement to push and one to pace. Some athletes may push the box jump overs and break up the hang power cleans and pull-ups, while others may aim to stay unbroken on the barbell and pull-ups while keeping the box jump overs controlled—or find a strategy somewhere in between!
Thursday 4/16/26
A. Snatch Complex -
Every 2 Minutes x 8 Sets:
- Snatch + Hang Snatch + OHS
2 Sets @ 60-65%
2 Sets @ 65-70%
2 Sets @ 70-75%
2 Sets @ 75-80%
B. Back Squat -
4x8 Reps @ 50-55%
*rest 1-2 Minutes between sets
C. Accessories -
3 Sets Of:
- Snatch Grip RDL x 8-10 Reps
- Incline T,Y, Is x 6 Each
- Weighted Plank x 30 Seconds
We are continue to build strength and confidence in the Snatch! We’ll start with a complex, gradually building in weight— the goal is to move well under moderate loads and reinforce solid positions from the floor to the catch.
After that, we’ll get into back squats for higher-rep volume. This is meant to build leg strength and endurance that directly supports a stronger, more stable receiving position in the snatch as well as power for our pulls.
We’ll finish with accessory work targeting the posterior chain, shoulders, and midline. These pieces are designed to support the lifts by improving stability, control, and overall durability.
Friday 4/17/26
A. Dead Press -
Take 10-12 Minutes to build to a heavy triple
B. 3 Sets -
- Strict TTB x 5 Reps @32X0
- Alternating KB Gorilla Row x 16-20 Reps
C. ‘ Jim & Pam’ -
AMRAP 7:
- 15 Double Unders
- 10 Alternating DB Snatches 50/35#
- 5 TTB
We’re starting today with the dead press, building to a heavy triple from the pins. This is all about developing strict pressing strength from a dead stop—focus on strong positioning and controlled reps as the weight increases.
After that, we’ll move into some accessory work targeting the midline and upper back with strict toes-to-bar and KB rows.
We’ll finish with a short, fast-paced AMRAP. The rep scheme is low and manageable, so aim to stay unbroken and focus on breathing through each movement and controlling your transitions. The goal is consistency across the full 7 minutes, with a final push in the last minute.
Saturday 4/18/26
8 & 9AM WOD
‘Tom & Jerry’
For Time With a Partner...
Buy In: 100/70 Calories Machine Of Choice
+
3 Rounds Of:
- 800m Run (together)
- 40 DB Step-Ups 50/35# (1 DB)
- 20 Burpee Box Jump Overs 24/20"
10 AM OLYMPIC WEIGHTLIFTING
A. Drop Snatch -
EMOM 8:
- 2 Reps @ light weight
B. Pause Snatch Complex -
Every 2 Minutes x 8 Sets:
- Pause Snatch Pull + Pause Snatch + OHS
*start light and build as you see fit
C. Accessories -
3 Sets of:
- Snatch Deadlift x 3 Reps @ 105%
- Broad Jump x 5 Reps
- Half Kneeling Rotational Medball Throw x 8 Reps / Side
Today we’ll start with drop snatches to wake things up and get you moving fast into the catch. Light weight here, but high intent—this is about being aggressive and precise under the bar!
From there, we’ll slow things down with a pause snatch complex. The pauses force you to stay honest in your positions and really feel each phase of the lift. Take your time, build as you go, and focus on quality reps over chasing load.
We’ll finish with explosive and positional accessory work to tie it all together—heavy pulls, jumping, and rotational power.
Sunday 4/19/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong