Force Week 1
Monday 5/26/25
Happy Monday! The gym is open from 8–11AM for Open Gym—Coach Anna will be around to answer any workout questions.
Today’s squats include tempo work (3 sec down, 2 sec pause) to dial in position and control before we test a 1RM next week.
‘Robin’ is a partner workout that blends unilateral leg work with shoulder stamina. Aim for unbroken lunges and quick SHSPU sets. Use partner rest to maintain intensity, and once you hit the Echo Bike, switch every 8–15 cals to stay consistent and keep the pace high.
A. Front Squat -
Every 3 Minutes x 4 Sets:
- 5 Reps @ 60-65% @32X1
B. ‘Robin’ -
With A Partner Alternating Complete Rounds…
8 Rounds Of:
- 50' Dual DB Front Rack Walking Lunge 50/35#
- 10 SHSPU
+
Buy Out: - 100/70 Calorie Echo Bike
Tuesday 5/27/25
We’re starting today with strict pull-ups and hollow work to strengthen our gymnastics foundation—both will carry over into other key movements. Over the next month, expect consistent progressions as we build toward retesting our max unbroken strict pull-ups.
Then, we’ll hit a challenging EMOM that blends cardio, power, and gymnastics. Each station should take no more than 30–40 seconds, so scale accordingly to stay on track. Power snatches are done as singles today to dial in technique from the floor—no touch-and-go reps.
Double unders will spike your heart rate, snatches test your strength under fatigue, and rope climbs develop pulling power and grip.
A. Strict Gymnastics -
4 Sets Of:
- Strict Pull-Up x 4-8 Reps
- Hollow Rock x 10 Reps + V-Up x 10 Reps
B. ‘Starfire’ -
EMOM 15:
Minute 1 - 50 Double Unders
Minute 2 - 5 Power Snatches 135/95#
Minute 3 - 1-2 Rope Climbs 15'
Wednesday 5/28/25
We are kicking off a rowing cycle, expect to see rowing intervals as well as more rowing programmed within MetCons for the next 8 weeks. At the end of this we will be retesting our 2K row!
Today is designed to build row capacity and pacing with repeated efforts at 90–95% of 2k pace.
Why so much rest after each interval?
Allows high-quality, near-threshold efforts without redlining too early
Supports consistency across all 6 rounds—form and output matter more than just finishing
Builds repeatability under fatigue, which translates to better engine work
Prevents breakdown in form, pacing, and mindset
A. ‘Raven’ -
Every 5 Minutes x 6 Sets:
- 500m Row @ 90-95% of your 2k Row Pace
Thursday 5/29/25
Today we’re starting with Tall Cleans to dial in the pull under the bar—this drill helps build confidence, precision, and speed in the turnover. Then we’ll move into High Hang Cleans, which add a powerful hip extension before pulling fast under the bar.
Part C is a complex to work on hang clean timing, followed by two pause front squats to build strength and stability in the receiving position.
Accessory work is aimed at developing posterior chain power and midline strength—both key to stronger, more efficient Olympic lifts.
A. Tall Clean -
EMOM 5:
- 3 Reps @ 35-45%
B. High Hang Clean -
Every 90 Seconds x 4 Sets:
- 2 Reps @ 50-55%
C. Hang Clean + Pause Front Squat -
Every 2 Minutes x 4 Sets:
- 1 + 2 @ 60-65%
*2 Second Pause in Squat
D. Accessories -
3 Sets:
- Russian KBS x 15 Reps
- Bearhug Sandbag Carry x 100'
- Forearm Plank x 60-90 Seconds
Friday 5/30/25
A. Push Press -
In 15 Minutes...
- Build to a 3RM
B. ‘Cyborg’ -
For Time:
21-15-9
- Push Jerk 95/65#
- Lateral Burpees Over Barbell
We’re transitioning from a strict press cycle into a push press cycle!
Today kicks off with a 3RM Push Press test. We’ll use these numbers to guide our training over the next 6–8 weeks, so be sure to log your results!
‘Cyborg’ is a fast, sprint-style workout that’ll leave your arms feeling like noodles. The barbell should feel light—something you can move quickly and efficiently. The goal is to stay unbroken (or close to it) and finish fast. Keep a steady, consistent pace on the burpees—don’t burn out too early!
Saturday 5/31/25
PARTNER WORKOUT
‘Beast Boy’ -
With A Partner For Time:
- 60 TTB
- 60 Dual DB Power Clean 50/35#
- 40 Pull-Up
- 60 Dual DB Front Squat 50/35#
- 20 BMU
+
Buy Out: - 800m Run
Olympic Weightlifting
A. Muscle Snatch -
EMOM 3:
- 3 Reps @ empty barbell or light weight
B. Tall Snatch -
EMOM 3:
- 3 Reps @ empty barbell or light weight
C. Snatch Complex -
Every 2:30 Minutes x 8 Sets:
- 1 Snatch Pull + 1 Power Snatch + 1 Hang Snatch + 1 OHS
*Start light and build each set as you see fit
D. Accessories -
3 Sets Of:
- Goblet Reverse Lunge x 16 Alternating Reps
- Dual KB Overhead Carry x 100'
- Side Plank x 30 Seconds / Side
We’re kicking off with Muscle Snatches to emphasize a strong extension and fast turnover, followed by Tall Snatches to focus on pulling under the bar with speed and aggression.
Then we move into 8 sets of a Snatch Complex to reinforce positions and timing in both the pull and the catch. Use this complex to build confidence and consistency across all phases of the lift—remember, the goal is quality over max load.
We’ll finish with accessory work to strengthen unilateral lower body control, overhead lockout, and midline stability.
Sunday 6/1/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong