Build Week 4
Monday 6/1/26
And just like that, it's June—Happy Pride Month, Feast Fam!
Be sure to listen for announcements in class and check our Instagram for more details on our end-of-month Pride WOD. Also, be sure to grab some Feast merch this month—all proceeds will be donated to TaskForce.
The past three weeks, we've been deadlifting from a deficit. This week, we're ditching the deficit and pulling from the floor using our normal setup while continuing to increase the weight. Plan to start Set 1 around 75% and build across the 5 sets, finishing around 85%.
Dead-stop reps are preferred, meaning you fully reset your position between each rep rather than bouncing the bar off the floor. This builds more honest strength and helps reinforce a consistent setup throughout all three reps.
'Eternity' is a partner workout where athletes alternate full rounds with a teammate. This workout should feel grippy between the barbell and the gymnastics, but the built-in rest while your partner works should allow you to keep the intensity high and movement quality strong throughout all 5 rounds.
Focus on unbroken barbell movements. Think efficient cycling on the hang power cleans and controlled front squats where you take a breath and stay tall on each rep. TTB can be completed unbroken or in 2-3 quick sets depending on your capacity. Don't forget to cheer on your partner along the way!
A. Deadlift -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 75-85%
B. ‘Eternity’ -
10 RFT (5 Each):
Partners Alternate Full Rounds...
- 6 Hang Power Cleans 155/105#
- 6 Front Squats 155/105#
- 12 TTB
Tuesday 6/2/26
A. SHSPU -
Every 2 Minutes x 5 Sets:
- 4-6 Reps
B. Accessories -
3 Sets of:
- DB Z Press x 6-8 Reps
- DB Skull Crusher x 10-12 Reps
C. ‘The Drama’ -
For Time:
- 20 Single Arm DB Devil's Press 50/35#
- 10 Wall Walks
- 10 Single Arm DB Devil's Press 50/35#
- 5 Wall Walks
Today's session is all about pressing strength and shoulder stamina.
We begin with strict handstand push-ups, building strength and control while reinforcing efficient movement patterns upside down. From there, we'll add some targeted accessory work with Z Presses and Skull Crushers to develop the shoulders and triceps—the muscles that play a major role in pressing performance.
We finish with ‘The Drama,’ a short but spicy workout that combines Devil's Presses and Wall Walks. Expect your shoulders, triceps, and midline to be tested as fatigue builds. The key will be finding a sustainable pace early so you can attack the final round and finish strong. Keep reminding yourself that the second half is half the reps of the first, so pace the beginning appropriately and finish with a push!
Wednesday 6/3/26
A. ‘Jerry’ -
For Time:
- Run 1 mile
- Row 2,000m
- Run 1 mile
Last Completed: 3/25/26
Woah! Retest alert!
Team, today is the day to see if we've improved our aerobic capacity and pacing skills since we last tackled Jerry in March. This workout rewards athletes who stay patient early and maintain a consistent effort from start to finish. The goal is to not have to slow down during this, the goal is to be able to speed up!
Pacing
Mile 1: Controlled and sustainable. You should finish feeling like you can immediately settle into the row without needing a recovery period.
2,000m Row: Smooth and consistent. Know yourself and choose a pace you can hold for the entire distance rather than chasing an aggressive split and burning out halfway through.
Final Mile: This is where we earn our PR! Don't sprint out of the gate. Instead, think about gradually increasing your effort throughout the mile. You know our mile route—use checkpoints where you slightly nudge the pace up. After the turnaround at Lawrence, try to increase the effort with each block as you get closer to the gym.
Thursday 6/4/26
A. Power Clean Complex -
Every 2 Minutes x 8 Sets:
- 1 Clean Lift Off + 1 Clean Deadlift + 1 Power Clean
B. Back Squat -
EMOM 8:
- 2 Reps @ 55-60% of 1RM
C. Accessories -
3 Sets Of:
- Barbell Good Morning x 8-10 Reps
- Bulgarian Split Squat x 8-10 Reps / Side
- Weighted Plank x 30 Seconds
Today's session focuses on building strong positions and quality movement in both the clean and squat.
We begin with a power clean complex designed to reinforce proper pulling mechanics from the floor. The lift-off and clean deadlift help athletes develop awareness of positions and balance before applying those same mechanics to the power clean.
Next, we'll move into week 2 of speed-focused back squats. The weight is 5% up from last week, but still lighter, allowing athletes to focus on moving efficiently, maintaining good positions, and developing power out of the bottom of the squat.
We finish with accessory work targeting the posterior chain, single-leg strength, and core stability. These movements may not be flashy, but they play a major role in building resilient athletes!
Friday 6/5/26
A. Bench Press-
Bench Press
5 Sets:
- 3 Reps @ 83% of 3RM
+
Pause Bench
3 Sets Of:
- 4 Reps @ 70% of 3RM
B. ‘Marty Supreme’ -
EMOM 15:
Minute 1 - 15/12 Calorie Echo Bike
Minute 2 - 50 Seconds Of Burpee Strict Pull-Ups
Minute 3 - 10 Box Jumps 24/20"
After two weeks of dead-stop bench press work, we're transitioning back to the traditional bench press while keeping an emphasis on strength and control with pause bench back-off sets.
The goal of the dead-stop work was to build strength off the chest and improve starting power in the press. Today gives us an opportunity to apply those gains to a more dynamic bench press while continuing to reinforce good positions and control through the pause bench sets.
‘Marty Supreme’ is a 15-minute EMOM that combines conditioning, gymnastics, and explosive movement. The challenge is to work hard while managing fatigue so that each round remains consistent from start to finish.
Saturday 6/6/26
8 & 9AM Partner WOD -
’Backrooms’ -
10 RFT :
Partners Alternate Complete Rounds
- 7 Power Snatch 95/65#
- 14 Burpees Over Barbell
- 21 WallBalls 20/14#
10 AM Olympic Weightlifting
A. Clean Complex -
Every 2 Minutes x 4 Sets:
- 1 Clean Pull + 1 Hang Clean + 1 Front Squat
Every 2 Minutes x 4 Sets:
- 1 Clean Pull + 1 Clean + 1 Front Squat
B. Accessories -
3 Sets Of:
- Barbell Walking Lunge x 50"
- Barbell Dimmel Deadlift x 12-15 Reps
Today, we'll start with a clean complex that progresses from the hang to the floor. The clean pull reinforces proper positions and balance, while the cleans and front squats challenge athletes to move efficiently and receive the bar in a strong, stable position. Athletes should focus on quality movement and gradually build the load only as technique allows.
After the Olympic lifting work, we'll finish with accessory exercises targeting the legs and posterior chain. Barbell walking lunges will challenge stability, balance, and single-leg strength, while Dimmel deadlifts help develop the hamstrings and reinforce an explosive hip hinge pattern.
Sunday 6/7/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong