Build Week 7 (deload)
Monday 6/21/26
Happy Monday Feast team & welcome to our deload week!! This means the focus shifts from pushing intensity to moving well, recovering, and preparing for next week's testing. Deload weeks are an important part of training—they give our bodies and minds a chance to recharge while continuing to build quality movement patterns.
We'll start the day with tempo back squats. The lighter loading and controlled pace will allow athletes to focus on balance, positioning, and consistency while getting familiar with the movement that will be a major focus of our upcoming training cycle. Think of today as practice rather than performance.
After squats, we'll partner up for a fun conditioning piece focused on steady movement and teamwork. Farmer's carries, box step-ups, and bike calories will keep the heart rate elevated without creating excessive fatigue. The goal is to move well, encourage your partner, and leave class feeling better than when you walked in.
A. Back Squat -
Every 2:30 x 5 Sets:
- 5 Reps @ 31X1 @ 40-50%
B. ‘P’ -
AMRAP 12:
With a partner Alternating Movements
- 100' DB/KB Farmer's Carry
- 10 DB Box Step Ups 24/20"
- 10/7 Calorie Bike
Tuesday 6/22/26
A. Gymnastics -
3 Sets Of:
- Parallette Push-Up x 8-12 Reps
- Hollow Hold x 30 Seconds
+
3 Sets Of:
- Parallette Tuck Hold x 15-20 Seconds
- Band Tricep Push Down x 15 Reps
*rest as needed throughout
B. ‘R’ -
3 RFT:
- 50 Double Unders
- 25 V-Ups
+
Buy Out: 15 Strict Pull-Ups
This Tuesday we are working on gymnastics strength and body control. We'll begin with a circuit featuring parallette work, hollow holds, and tricep accessories. These movements challenge shoulder stability, pressing strength, and midline control while providing athletes an opportunity to explore some positions that don't always make their way into regular training.
From there, we'll move into a simple conditioning piece that combines double unders, V-ups, and strict pull-ups. The goal isn't to race through the workout but rather to practice efficient movement, maintain good positions, and accumulate quality reps. Double unders will challenge coordination, V-ups will reinforce core positions, and the strict pull-ups provide a final dose of upper-body strength work.
Wednesday 6/23/26
A. Clean Complex -
Every 90 Seconds x 8 Sets:
- 1 Clean Pull + 1 High Hang Clean + 1 Hang Clean @ 50-60% of 1RM
B. ‘I’ -
EMOM 14:
Minute 1 - 10 Wallballs
Minute 2 - 6 Burpees + 8 American KBS
We are touching base on a clean complex designed to sharpen our technique! The clean pull helps reinforce balance and proper extension, the high hang clean teaches us to be aggressive and fast under the bar, and the hang clean gives us a chance to carry those same mechanics into a longer pull.
Then we have an EMOM that will get the heart rate up without leaving you completely smoked. The goal is to move consistently, stay in control, and keep the same pace from start to finish. This is still deload week, so think smooth and sustainable rather than all-out effort.
Thursday 6/24/26
A. Jerk Complex -
Every 2 Minutes x 4 Sets:
- 2 Push Press + 1 Push Jerk
+
Every 2 Minutes x 4 Sets:
- 2 Push Jerk + 1 Split Jerk
*start light and build across all 8 sets to an RPE 7-8
B. ‘D’ -
3 Sets Of:
- Dual KB Front Rack Carry x 100"
- Skater Jumps x 12 Alternating with pause in each landing
- GHD Hip Extension x 10-12 Reps
Today’s jerk work is to build confidence overhead and refining our jerk mechanics. We'll work through a jerk progression that starts with the push press and push jerk before moving into the split jerk. The goal is to improve timing, footwork, and receiving positions while gradually building to a moderate effort.
We'll finish with a few accessories designed to build stability, athleticism, and body control. The front rack carries will challenge posture and core strength, skater jumps will develop balance and coordination, and GHD hip extensions will strengthen the posterior chain.
Friday 6/25/26
A. Friday Pump -
4 Sets Of:
- Alternating DB Bench x 16-20 Reps
- Bent Over Barbell Row x 8-10 Reps
- DB Lateral Raise x 12-15 Reps
B. ‘E’ -
For Time:
10-6-2-6-10:
- Hang Power Snatch 75/55#
- TTB
It's Friday, so we're keeping things fun. We'll start with a little upper-body pump work featuring DB bench, rows, and lateral raises. The goal here is to get some blood flowing, build a little muscle, and leave feeling strong!
After that, we'll finish with a short workout combining hang power snatches and TTB. The reps drop and then climb back up, making this a fun sprint that rewards smooth movement and smart pacing. The snatch weight should allow athletes to move confidently and cycle reps, while the TTB challenge coordination, grip, and midline control.
Saturday 6/26/26
8 & 9AM Partner WOD -
’PRIDE’ -
Kiki with the Girls
TEAMS OF 2 AMRAP
0:00 - 10:00: GRETTEL
- 3 Clean and Jerks + 3 Burpee Over Bar
10:00 - 14:00: Rest
14:00 - 24:00: ANNIE
50-40-30-20-10:
- Sit Ups - Double Unders
24:00 - 28:00 Rest
28:00 - 38:00: KELLY
- 400m Run (split) + 30 Box Jumps30 Wallballs
10 AM Olympic Weightlifting
A. Clean + Split Jerk -
Every 2 Minutes x 8 Sets:
- 1.1 @ 50-65%
B. Accessories -
3 Sets Of:
- Floating Clean Deadlift x 5 Reps @ 70-75%
- Dual KB Overhead Carry x 100'
C. Cool Down -
3 Sets Of:
- Half Kneeling Rotational Medball Throw x 8-10 / Side
- Banded Cuban Press x 10-12 Reps
We'll start with clean and split jerks doubles at light to moderate loads to focus on timing, balance, and confidence rather than chasing heavy weights. The goal is to make every rep look sharp and continue building consistency in both the clean and the jerk.
After that, we'll move into accessories that support the lift. Floating clean deadlifts will help athletes strengthen their pulling positions and maintain tension through the entire movement, while overhead carries will challenge shoulder stability, posture, and trunk control.
We'll finish the day with some rotational power and shoulder health work. The medball throws will help athletes develop athleticism and explosiveness, while the Cuban press reinforces upper back strength and healthy overhead positions.
Sunday 6/27/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong