Base Week 7
Monday 4/20/26
What’s up Feast Fam!
This Monday we’re getting into some heavier front squats. We’ve got front squat waves designed to build confidence at higher percentages without the fatigue of a ton of volume. We’ll do waves this week and next, then test a 1RM front squat the first week of May.
Focus on:
tall posture
big breath and brace before each rep
driving up fast with strong legs
After that, we’ve got a partner WOD hitting some staple accessories.
Russian KBS: posterior chain power + hinge mechanics
Goblet reverse lunges: single-leg strength and stability
Single arm front rack carries: midline stability + strong front rack position
All of this work directly carries over to and helps build a stronger front squat.
A. Front Squat Waves -
Every 3 Minutes x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 3 Reps @ 80%
Set 5: 2 Reps @ 85%
Set 6: 1 Rep @ 90%
B. ‘Polka Dots’ -
For Time:
With a Partner …
- 100 Russian KBS
- 100 KB Goblet Reverse Lunges
- 600' SA KB Front Rack Carry
Tuesday 4/21/26
Today we’ve got a longer, controlled engine piece. This is a 30-minute EMOM focused on pacing, consistency, and movement quality.
We’ll rotate through row, TTB, single arm DB S2OH, Echo bike, and handstand walking. Each minute should feel sustainable. The goal is to move well, stay composed, and keep your output consistent from start to finish.
On the machines, settle into a pace you can repeat for all 6 rounds. TTB should be done in 1–2 quick, efficient sets. The dumbbell should feel controlled, using your legs to drive it overhead. On handstand walks, slow down and focus on tight positions rather than rushing.
This workout is a great opportunity to practice moving between modalities without falling apart.
A. ‘Chevron’ -
EMOM 30:
Minute 1 - 15/12 Cal Row
Minute 2 - 10-12 Toes to Bar
Minute 3 - 5/Side Single Arm DB S2OH 70/50#
Minute 4 - 12/9 Cal Echo
Minute 5 – 25' HSW
Wednesday 4/22/26
A. Deadlift -
Every 2:30 x 5 Sets:
- 5 Reps
*Start @ 60% and build to 70-75% of 1RM
B. ‘Checkered’ -
4 RFT:
- 400m Run
- 12 Deadlifts 185/125#
- 12 Box Jump Overs 24/20"
We’re working on deadlifts today, building across 5 sets of 5 reps from moderate to moderately heavy. The goal is to build pulling strength without sacrificing form. Stay tight, move with control, and build confidence as the weight increases.
After that, we have a 4-round piece combining running, deadlifts, and box jump overs. After Part A, these deadlifts should feel light. Settle into a sustainable run, aim for unbroken deadlifts, and find a steady rhythm on the box. The goal is for each round to take about the same amount of time, not slowing down as you go.
Thursday 4/23/26
A. Tall Snatch -
Every 90 Seconds x 3 Sets:
- 5 Reps @ empty barbell or light weight
B. Snatch -
Every 2 Minutes x 8 Sets:
- 1 Rep with 2 second pause in catch
2 Sets @ 70-75%
2 Sets @ 75-80%
2 Sets @ 80-85%
2 Sets @ 85-90%
C. Accessories -
3 Sets Of:
- Barbell Hip Thrusts x 8-10 Reps
- KB Windmill x 6-8 Reps / Side
- Ring Plank x 30-45 Seconds
Another Thursday Snatch session! We will start with tall snatches to dial in speed under the bar and a strong turnover.. think: light weight, fast movement, and strong positions. From there, we’ll move into snatches with a 2-second pause in the catch. The focus is on owning the bottom position: strong, controlled, and confident each set.
We will finish with accessories targeting the posterior chain, overhead stability, and core to support a stronger, more consistent snatch.
Friday 4/24/26
A. Push / Pull Strength -
4 Sets of:
- Dead Press x 5-6 Reps @ 70-75% of last week's heavy triple
- Incline Chest Supported DB Row x 8 Reps @ 11X2
B. ‘ Stripes’ -
4 Sets Of:
For Max Reps
- 60 Seconds of Pull-ups
- 60 Seconds of Push-ups
- 60 Seconds of Wallballs 20/14#
- 60 Seconds of Rest
It’s Fridayyyy! That means we’re working on upper body strength, pairing dead press with chest-supported rows. The focus is building strong, controlled pressing from a dead stop while balancing it with upper back work.
Then we’ll move into 4 sets of pull-ups, push-ups, and wall balls for max reps with built-in rest. This is all about pacing and repeatability—NOT coming out too hot. Break early, stay ahead of fatigue, and aim to keep your numbers consistent across all rounds.
Part B is all about building upper body stamina and muscular endurance. You’ll feel the arms and shoulders fatigue, but the goal is to keep moving and manage that fatigue without hitting failure early! This is great prep for Murph coming up at the end of May.
Saturday 4/25/26
ANNUAL THROWDOWN
No classes today.
Come in and join a team to row a marathon! We’ll kick things off at 8 AM. Feel free to hang for the entire event or just jump in for an hour of rowing.
Open Gym: 10 AM – 12 PM
Sunday 4/26/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong