Build Week 6
Monday 6/15/26
What's poppin' Feast Fam!
If you know one thing about Feast, it's that we like to kick the week off heavy. Today we're getting into our final heavy deadlift session of the cycle, building to a tough single. Next week we'll pull things back with a deload before testing a heavy set of 3 reps the following week.
After deadlifts, we'll move into accessories designed to keep us strong, resilient, and injury-free. Walking lunges build single-leg strength and stability, hip thrusts develop glute strength and power, and planks reinforce the bracing and midline control that support every heavy lift.
A. Deadlift -
Every 3 Minutes x 5 Sets:
Set 1: 3 Reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 2 Reps @ 85%
Set 4: 2 Reps @ 85-90%
Set 5: 1 Reps @ 90-95%
B. ‘Whitney Houston’ -
3 Sets Of:
- DB Walking Lunge x 50'
- Barbell Hip Thrust x 10 Reps @ 11X3 45-50% of Deadlift 1RM
- Forearm Plank x 45-60 Seconds
Tuesday 6/16/26
A. ‘Like a Prayer’ -
EMOM 32:
Minute 1 - 50 Double Unders
Minute 2 - 10 BBJO 24/20"
Minute 3 - 15/12 Calorie Row
Minute 4 - REST
This 32-minute EMOM is designed to challenge your aerobic engine and ability to sustain effort over a long duration. The goal today is consistency—not to sprint any one round, but to find a pace you can maintain from start to finish.
Stay smooth on the jump rope, maintain a steady rhythm on the box jump overs, and keep your rowing pace controlled and repeatable. This workout should feel like work throughout, but it should never feel impossible. Choose reps and calories that allow you to stay consistent across all 8 rounds and keep moving with purpose from start to finish!
Wednesday 6/17/26
A. Snatch Complex -
Every 90 Seconds x 8 Sets:
- 1 Snatch + 2 OHS
*Start around 55-60% and build as you see fit
B. ‘Believe’ -
5 Sets Of...
2 Minutes on, 1 Minute off:
- 100' Dual DB Farmer Carry 70/50#
- SHSPU Remaining Time
Today’s theme is building confidence overhead. We start with a snatch complex that combines the snatch with overhead squats, giving athletes an opportunity to reinforce strong receiving positions, stability, and control while gradually building in weight.
We then move into Believe, a combination of farmer carries and strict handstand push-ups. The goal is quality movement and sustainable volume. Focus on strong posture and positioning during the carries—they are your buy-in before heading to the wall. From there, approach the SHSPU with small, repeatable sets. We want athletes accumulating quality reps across all 5 rounds, not going to failure early and watching volume drop off later.
Thursday 6/18/26
A. Power Clean -
In 15-20 Minutes...
- Build to a heavy single
B. Accessories -
3 Sets Of:
- Sumo Deadlift x 8 Reps @ RPE 5-6
- Broad Jump x 5 Reps
- Half Kneeling Rotational Medball Throw x 10 Reps / Side
Today is a great day to come to the gym and bring some energy! We’ll start by building to a heavy power clean to see where our current baseline is and put all of our recent clean work to the test. Plan to group up, share barbells, and hype each other up throughout the session. Big energy moves big weight!
After the clean work, we'll move into some intentional accessories. Sumo deadlifts are one of my favorites because they not only build strength, but also train the adductors and help keep the hips strong, mobile, and healthy. From there, broad jumps will challenge us to be explosive and powerful—qualities that carry over into all of our lifts. We’ll finish with rotational medball throws to build a resilient midline and develop athletic power through the hips and core.
Friday 6/19/26
A. Bench Press-
Bench Press
- 4x2 @ 90-95% of 3RM
* After each set perform 6-8 Ring Rows @21X2
+
Pause Bench
- 3x2 @ 75-80% of 3RM
*After each set perform 10 Band Pull Aparts
B. ‘Die With a Smile’ -
5 RFT:
- 200m Run
- 8 DB Thrusters 50/35#
- 8 Pull-Ups
We are finishing the week with a final heavy bench session before transitioning into next week's deload. Percentages are high today, giving athletes an opportunity to handle heavier loads while reinforcing a strong setup and quality pressing mechanics. The ring rows and band pull-aparts help balance out the pressing volume by building upper back strength and promoting healthy shoulders.
After strength work, we'll finish with a MetCon that combines running, dumbbell thrusters, and pull-ups. The goal is to keep your rounds consistent—or even get faster as the workout progresses. Think controlled aggression: start at a sustainable pace and gradually ramp up your effort. Plan to run at a pace you can breathe through, and perform consistent sets on the thrusters and pull-ups. Smooth movement and smart pacing will pay off today.
Saturday 6/20/26
8 & 9AM Partner WOD -
’Crazy in Love’ -
AMRAP 30:
Teams of 3...
AMRAP 30:
- 30 Hang Power Cleans 95/65#
- 24/18 Calories Echo Bike
- 18 Box Jump Overs 24/20"
- 9 Wall Walks
10 AM Olympic Weightlifting
A. Front Squat -
Every 2 Minutes x 8 Sets:
- 2 Reps
Sets 1-2: 70%
Sets 3-4: 75%
Sets 5-6: 75-80%
Sets 7-8: 80-85%
B. Split Jerk -
Every 90 Seconds x 8 Sets:
- 1 Rep with 1 Second pause in dip and catch @ 65-70%
C. Accessories -
3 Sets Of:
- Box Jump for height x 5 Reps
- Weighted GHD Hip Extension x 10 Reps
- Side Plank x 30 seconds / Side
Today we are working on building the foundation of the clean—our front squat. We'll perform moderate to heavy working sets to build confidence in our positions while getting comfortable handling heavier weights.
From there, we'll move into split jerks with pauses in both the dip and catch. These pauses are designed to improve balance, timing, and awareness, helping athletes develop more consistent and efficient overhead positions.
We'll finish with accessories focused on power, posterior chain strength, and trunk stability.
Sunday 6/21/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong