Foundation Week 6
Monday 5/5/25
This is our final week focusing on speed work in the Back Squat. Aim to maintain control during the descent and drive up quickly with intent.
‘5th Avenue’ is an EMOM combining Box Jumps and Power Cleans, targeting strength, explosiveness, and maintaining solid technique under fatigue.
For box jumps, prioritize quality reps and explosive takeoffs.
For power cleans, focus on proper form and take 5–10 seconds between reps to reset and stay sharp.
A. Back Squat -
Every 2 Minutes x 5 Sets:
- 2 Back Squats @ 80-90% of 5RM
B. ‘5th Avenue’ -
EMOM 16:
Minute 1 - Box Jump x 10 Reps 24/20"
Minute 2 - Power Clean x 1.1 @ 70-75%
Tuesday 5/6/25
Strict Presses are heavy today, and we’re adding a tempo Push Press for an extra challenge. Focus on a strong, upright position and pressing straight overhead without leaning back. On the Push Press, drive explosively with the hips, then control the lowering back to your shoulders.
‘Ocean Drive’ is an AMRAP that builds inverted skills and lockout strength with wall walks, and tests control with a heavy DB snatch. Don’t rush — move with intention and maintain form. The reps climb, so pace early to avoid burnout.
A. Press Complex -
Every 2 Minutes x 5 Sets:
- 2 Strict Press + 2 Push Press @21X1 @ 85-90% of your 1RM
B. ‘Ocean Drive’ -
AMRAP 8:
2-4-6-8-10...
- Wall Walks
- DB Snatch 70/50#
Wednesday 5/7/25
Class kicks off with 3–4 sets of accessory work to earn your metcon today. Focus on control and good form throughout.
Tempo Ring Rows build horizontal pulling strength—key for posture, shoulder health, and injury prevention.
Single-Leg RDLs target the posterior chain and core—great for balance and stability.
Wall Ball Deadbugs help develop core stability.
‘Magnificent Mile’ is a longggg one—treat the first round as a “feel it out” pace. Start steady, focus on quality reps, and build from there. This one’s great for Murph-style endurance and practicing pull-ups and squats under fatigue!
A. 3-4 Sets -
- Tempo Ring Row @ 31X3
- DB Contralateral Single Leg RDL x 6/Side
- Wallball Deadbug x 20 Alternating Reps
B. ‘Magnificent Mile’ -
4 RFT:
- 400m Run
- 15 Pull-Ups
- 500m Row
- 20 Wallballs 20/14#
*24 Minute Cap
Thursday 5/8/25
Today we’re working through two snatch complexes:
In the first, focus on speed and explosiveness in the Hang Power Snatch and a stable Overhead Squat.
In the second, the focus shifts to receiving the bar in the squat and maintaining stability in the OHS position.
Next up, we’ve got Snatch Deadlifts to build strength in the pull from the floor and reinforce snatch-specific positions. Keep a tall chest, focus on proper timing, and don’t let the bar drift away from your legs.
We’ll finish with accessories aimed at building a bulletproof midline, plus some unilateral strength with step-ups.
A. Snatch Complex -
Every 90 Seconds x 4 Sets:
- 2 Hang Power Snatch + 2 OHS
Every 2 Minutes x 5 Sets:
- 2 Hang Snatch + 1 OHS
*Gradually Build Across Sets
B. Snatch Deadlift -
Every 2 Minutes x 3 Sets:
- 5 Reps @ 100%
C. Accessories -
3 Sets:
- Single Arm KB Front Rack Step-Up x 6/Side
- Strict TTB x 8-10 Reps
- Weighted Plank x 30 Seconds
Friday 5/9/25
A. Rope Climb Skills -
- Spend 15 Minutes Reviewing Rope Climb Skills
B. ‘Wall Street’ -
EMOM 20:
Minute 1 - 12/9 Calories Echo Bike
Minute 2 - 1-2 Rope Climbs
Minute 3 - 12/9 Calories Echo Bike
Minute 4 - 45 Seconds of Max Push-Ups
In the first part of class, we’ll review rope climb technique and walk through some drills. This is a great opportunity to try something new and figure out the best way to scale rope climbs to build strength and confidence.
‘Wall Street’ is a 20-minute EMOM designed to build Echo Bike capacity and pacing, while testing upper body stamina with rope climbs and max push-ups in 45 seconds. A perfect chance to level up your push-ups before Murph!
Saturday 5/10/25
PARTNER WORKOUT
With A Partner
For Time:
- 300 Double Unders
- 400m Run
- 60 Front Rack Reverse Lunges 95/65#
- 400m Run
- 60 Front Squats 135/95#
- 400m Run
- 60 Deadlifts 185/125#
- 300 Double Unders
Olympic Weightlifting
A. Clean Complex -
Every 3 Minutes x 8 Sets:
- 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean + 1 Front Squat
* Start around 50% and build each set
B. 3 Sets -
- Barbell Walking Lunge x 50'
- Side Plank x 30 Seconds / Side
C. 3 Sets -
- Banded Russian KBS x 12-15 Reps
- Standing Med Ball Rotational Throw x 8 Reps / Side
Today’s Clean Complex focuses on explosiveness with the Power Cleans, being quick under the bar with the Hang Clean, and finishing with a Front Squat to reinforce a strong receiving position. Aim to build as heavy as possible with good form.
After, we’ve got accessory work designed to build core and leg strength, along with explosiveness.
Sunday 5/11/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
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#FeastStrong