Test / Transition Week
Monday 5/4/26
Happy Monday Team!
This week we have a few tests to close out our BASE cycle as we get ready to ease into our next cycle — BUILD — starting next week. Our tests this week include a 3RM Front Squat, 1RM Strict Press, and on Friday a Strict Handstand Push-Up test to set a baseline we'll retest down the road. Stay tuned for more details on what's coming in our next cycle!
Today we are taking 5 sets to build to a 3RM Front Squat. There is plenty of rest between sets so you can recover fully before your next attempt. The first 3 sets should build your confidence — starting at a moderate weight and climbing to something challenging but very much within reach. Sets 4 and 5 are where things get serious. Focus on a strong setup, take your time between reps to reset and take a big breath, and bring some energy today! Be sure to cheer on the people around you as they go — great energy in the room makes everyone lift better.
After the front squat we have some accessory work to build the supporting muscles that make everything else stronger — tempo strict pull-ups for pulling strength, RDLs for the posterior chain, and suitcase carries for midline stability.
A. Front Squat -
Every 4 Minutes x 5 Sets:
- 3 Reps
*Build to a 3RM
B. ‘Demo’ -
Accessories
3 Sets Of:
- Strict Pull-up x 2-5 Reps @ 21X2
- Barbell RDL x 8 Reps @ 30X1
- KB Suitcase Carry x 100' / side
Tuesday 5/5/26
A. ‘Begyle’ -
On a 40:00 Clock...
0:00-10:00:
- Jog @ Zone 2 Pace
+
@ 12:00-30:00
EMOM 18 @ RPE 6-7
50 Seconds on, 10 Second Transition:
Minute 1 - Row
Minute 2 - Echo Bike
Minute 3 - Burpee
+
@ 30:00-40:00
- Jog @ Zone 2 Pace
Tuesday Engine Building
If Monday was about strength, today is about aerobic capacity. No score to chase, no barbell to load— just 40 minutes of steady, purposeful work.
We kick things off with a 10-minute Zone 2 jog at an easy, conversational pace. This is where you settle in and find your rhythm early.
From there we move into an 18-minute EMOM rotating between the rower, Echo Bike, and burpees. 50 seconds on, 10 seconds to transition. Target effort is RPE 6–7, comfortably hard and in control. Find your groove early and hold it for all 18 minutes. We close with another 10-minute Zone 2 jog. If you paced the EMOM right, this should feel like work but still very doable.
Aerobic capacity is the foundation everything else is built on. Sessions like today aren't glamorous, but they are some of the most important work we do!
Wednesday 5/6/26
A. Strict Press -
In 12-15 Minutes...
- Build to a 1RM
B. ‘Half Acre’ -
EMOM 16:
Minute 1 - 10 KB Goblet Squats 70/53#
Minute 2 - 30 Seconds of Toes to Rings
Minute 3 - 10 KB Goblet Reverse Lunges 70/53#
Minute 4 - 30-45 Second Forearm Plank
Second test of the week — the 1RM Strict Press. No leg drive, no momentum, just raw overhead strength. This is a true test of pressing power and we're excited to see what everyone puts up!
You have 12–15 minutes to build to your max, so be smart with your jumps and save your best effort for the final attempts. Focus on a tight brace, elbows slightly in front of the bar, and press straight up fast!
After the press we have a fun EMOM to keep things spicy. 16 minutes rotating between KB Goblet Squats, Toes to Rings, KB Goblet Reverse Lunges, and a Forearm Plank. The goal is smooth and steady — accumulating quality, controlled reps. The Goblet Squats and Reverse Lunges build lower body strength, while Toes to Rings and the Forearm Plank challenge the core. Toes to Rings are something we don't do often and will be a fun change of pace. The rings move freely, which makes the movement slightly more forgiving than Toes to Bar and puts less demand on shoulder flexibility.
Thursday 5/7/26
A. Clean Positions -
Every 2 Minutes x 3 Sets:
- 2 High Hang Power Clean + High Hang Clean with pause in catch @ 55-60%
Every 2 Minutes x 3 Sets:
- 2 Hang Power Clean + Hang Clean with pause in catch @ 60-65%
Every 2 Minutes x 3 Sets:
- 2 Power Clean + Clean with pause in catch @ 65-70%
B. Accessories -
3 Sets Of:
- Inverted Row x 8 Reps @ 21X2
- Death Drop to Broad Jump x 5 Reps
- Rotational Medball Throw x 10 Reps / Side
Positions, Positions, Positions!
No testing today — this session is for skill development and moving well. Think of it as an investment in your technique that will pay off every time you step up to a barbell.
We're spending the first part of class working through clean positions, starting from the high hang and progressively moving down to the floor across nine working sets. Each combination pairs a power clean with a full clean, finishing with a pause in the catch. That pause is intentional — it forces you to own the receiving position rather than rushing through it, building comfort and confidence in the bottom of the clean over time. Starting from the high hang and working down teaches you to be explosive and efficient from every position.
After the clean work we move into accessories. Inverted rows with a tempo to build horizontal pulling strength, death drops to broad jumps to develop explosive power and the ability to absorb and redirect force, and rotational medball throws to build the rotational hip and core power that carries over to almost every athletic movement we do.
Friday 5/8/26
A. SHSPU Test -
AMRAP 5:
- Max Strict HSPU
SCALES: - Max Pike Push-ups, Hand Realease Push-ups, or Seated DB Strict Press
B. ‘ Dovetail’ -
For Time:
- 75 Double Unders
- 10 Deadlifts 225/155#
- 50 Double Unders
- 10 Deadlifts 225/155#
- 25 Double Unders
- 10 Deadlifts 225/155#
First up, we have a Strict Handstand Push-Up test. Five minutes, max reps, no kipping. This is a baseline — meaning we will retest this exact same movement down the road to measure progress. Whatever scaling option you choose today, you'll repeat it next time. Options include strict HSPU, pike push-ups, hand release push-ups, or a seated DB strict press.
From there we move into 'Dovetail' — a short, punchy workout that descends in double under volume across three rounds with 10 deadlifts sandwiched in between. 75, 50, 25 — the workout gets faster as it goes. The deadlift load is meant to be manageable. Think unbroken sets. Expect to be done in the 4–8 minute range if you're moving well.
Saturday 5/9/26
8 & 9AM PARTNER WOD
Burning Bush -
AMRAP 36:
With a Partner
- 800m Run (together)
- 30 Pull-Ups
- 60 Push-Ups
- 90 Air Squats
10 AM OLYMPIC WEIGHTLIFTING
A. Power Clean + Jerk Complex-
Every 2 Minutes x 8 Sets:
- 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk
*Start ~ 50% of clean & jerk and build to RPE 8-9
B. Front Squat -
EMOM 7:
- 3 Reps @ 55% of 1RM
C. Accessories -
3 Sets Of:
- Tall Box Jump x 6 Reps
- Pendlay Row x 6-8 Reps @ 21X2
- Pallof Press + Rotation x 10 Reps / Side
Today’s session opens with a power clean and jerk complex — eight sets of a power clean, hang power clean, and split jerk performed unbroken, starting light and climbing to a tough but controlled effort by the end. A great opportunity to dial in positions and build confidence on the barbell.
From there, front squat speed work. Three reps every minute for seven minutes at 55% of your 1RM. The weight is light on purpose — the goal is fast, explosive reps out of the hole every single time.
We finish with a quick accessory circuit — tall box jumps for explosive power, Pendlay rows for upper back strength, and Pallof press with rotation for rotational core stability.
Sunday 5/10/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong