Foundation Week 3
Monday 4/14/25
This is our third and final week of 5x5, and we’re increasing the weight by 5%. Stay focused on form—control the descent, then drive up with speed and intent. In the coming weeks, we’ll continue to back squat, but with different sets and rep schemes.
‘Back in My Day’ is a Murph prep AMRAP designed to build pacing on runs and manage lower body fatigue through lunges and air squats. Aim for steady runs and smooth, controlled reps on the bodyweight movements. This one’s a lung and leg burner—settle in and stay consistent.
A. Back Squat -
Every 3:00 x 5 Sets:
5 Reps @ 80-85% of Heavy 5
B. ‘Back in my day’ -
AMRAP 15:
- 400m Run
- 50 BW Walking Lunges
- 400m Run
- 50 Air Squats
Tuesday 4/15/25
This Tuesday is all about gymnastics!
In Part A, we’re focused on building strict foundational strength. Expect options like negatives and toe-assisted reps to meet you where you’re at. This is a chance to dial in your positions, build control, and make real progress in upper body gymnastics.
Part B is a 20-minute EMOM designed to challenge your upper body and core endurance. You’ll rotate through movements that target grip (farmer carries), stamina (hand-release push-ups), stability (handstand holds), and midline endurance (v-ups).
The goal? Accumulate quality movement. Stay focused, stay consistent, and don’t rush through the work.
A. Strict Gymnastics -
4 Sets Of:
- Strict Ring Dip x 5-8 Reps
- Hollow Hold x 20 Seconds
- Strict Pull-Up x 3-5 Reps
- Supinated Band Pull-Apart x 15 Reps
B. ‘That’s the way the cookie crumbles’ -
EMOM 20:
40 Sec On, 20 Sec Off:
Minute 1 - Dual KB Farmer Carry 70/53#
Minute 2 - Hand Release Push-Up
Minute 3 - V-Up
Minute 4 - HS Hold On Wall
Wednesday 4/16/25
‘They don’t make ’em like they used to’ is all about hitting intentional squat clean singles under fatigue. The row builds endurance and teaches us how to pace—find a groove that elevates your heart rate without blowing up your legs or requiring a long recovery. The squat cleans are not a race. Focus on crisp footwork, a strong catch, and bracing through each lift. The goal is to finish each round with at least a minute of rest, so pick a pace you can hold across all 8 sets.
A. ‘They don’t make ’em like they used to’ -
Every 4 Minutes x 8 Sets:
- 24/18 Calorie Row
- 3 Cleans
2 Sets @ 60%
2 Sets @ 65%
2 Sets @ 70%
2 Sets @ 75%
Thursday 4/17/25
This week we are focused on refining our power snatch cycling as building confidence pulling from the hang position. Work with light to moderate loading to you can perform smooth strong sets focusing on form.
Accessories are designed to strengthen posterior chain + reinforce bar path from hang, build midline control for snatch stability, and develop shoulder stability.
A. Barbell Cycling -
Every 2 Minutes x 6 Sets:
- 5 Hang Power Snatches
* Start light and build to a moderate set
B. Accessories -
3 Sets Of:
- Snatch Grip RDL x 8-10 Reps
- GHD Hollow Hold x 30-45 Seconds
- Half Kneeling Single Arm KB Bottoms Up Press x 6-8 / Side
C. Cool Down -
3 Sets Of:
- Band Clamshell x 8-10 Reps/Side
- Band Face Pull x 15-20 Reps
Friday 4/18/25
A. Strict Press -
- 5x5 @ 70-75% of your 1RM
*5 Ring Row After Each Set @ 31X2
B. ‘Cruising for a bruising’ -
For Time:
- 40/30 Calorie Echo Bike
- 40 Pull-Up
- 40/30 Calorie Echo Bike
- 40 TTB
- 40/30 Calorie Echo Bike
We’re continuing to build strict press strength—after each set, stick to the tempo on your ring rows to sneak in some quality horizontal pulling and keep those shoulders happy.
‘Cruising for a Bruising’ is a spicy combo of Echo Bike and gymnastics that’ll test your grip and core endurance. Start steady on the bike and pick up pace each round. Break up the pull-ups and TTB into smart sets that help you stay moving and maintain good positions.
Saturday 4/19/25
‘A penny saved is a penny earned’ -
With A Partner...
5 RFT:
- 100 Double Unders
- 30 Wallballs 20/14#
Right into..
5 RFT:
- 20 Box Jumps 24/20"
- 20 Deadlifts 225/155#
Olympic Weightlifting
A. Clean Complex -
Every 90 Seconds x 4 Sets:
- 2 Clean Pulls + 2 Tall Cleans @ 50-55%
Every 2 Minutes x 4 Sets:
- 1 Power Clean + 2 Hang Cleans @ 55-70%
Every 2 Minutes x 4 Sets:
- 1 Clean + 2 Front Squats @ 70-80%
B. Accessories -
3 Sets Of:
- Contralateral Bulgarian Split Squat x 6-8 Reps / Side @ 30X1
- Banded Goodmorning x 15-20 Reps
- KB Plank Pull-Through x 20 Alternating Reps
C. Cool Down -
3 Sets Of:
- 8 Box Jumps 20"
- 100' Dual KB Front Rack Carry (As heavy as possible)
Today’s clean complexes are all about refining technique and building confidence under the bar. We’re progressing from skill work to strength, so prioritize sharp positions and clean reps before adding weight.
Accessories target single-leg strength, posterior chain, and core stability to support stronger, more efficient lifts. Move with control and intention—this is where the foundation is built.
The finisher trains explosive power and carry endurance—short, heavy, and spicy to close it out strong.
Sunday 4/20/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong