Force Week 2
Monday 6/2/25
Today’s goal is to establish a 1RM Front Squat to kick off a front squat cycle.
We’ll retest this at the end, so today sets your baseline—bring focus and treat it like a true test.
After building to your heavy front squat, we’ll hit some accessories:
Reverse Lunge - Build unilateral and core strength
Hamstring Curl - Develop the hamstrings and support knee health
Side Plank - Improve oblique stability
A. Front Squat -
In 20 Minutes...
- Build to a 1RM
B. ‘P’ -
3 Sets Of:
- DB Goblet Reverse Lunge x 16-20 Reps
- Prone Band Hamstring Curl x 10 Reps with 3-5 second pause @ the top
- Side Plank x 30 Seconds / Side
Tuesday 6/3/25
We’re kicking off with gymnastics foundations as we prep for our strict pull-up retest at the end of June. Tempo strict pull-ups build vertical pulling strength and time under tension. Ring planks develop shoulder and midline stability, and single leg v-ups reinforce hollow position control.
Then, we move into intervals focused on rowing efficiency and pulling from the ground. This is all about sustainable output—not redlining. Build intensity gradually on the rower and stay consistent. Power cleans should be steady singles with focus and sharp speed under the bar—not rushed, not messy.
A. Gymnastics -
4 Sets Of:
- Strict Pull-Up x 2-6 Reps @31X2
- Ring Plank x 30-40 Seconds
- Single Leg V-Up x 20 Alternating
B. ‘R’ -
Every 4 Minutes x 4 Sets:
- 500m Row
- 8 Power Cleans @ 165/115#
Wednesday 6/4/25
We’re starting class with structured handstand progressions to build confidence upside down. We’ll move from the basics into more advanced skills like handstand walks and strict HSPU. This is a great chance to test where your skills are and learn what to focus on next.
After, we have intervals where each movement gets its own spotlight. Treat each station as a max effort for reps or distance, while maintaining quality—break things up early and avoid going to failure. Use the 2-minute rest to reset so you can hit each station with intensity.
A. Skills + Drills -
15 Minutes of Coach Led HS Progressions
B. ‘I’ -
One round for max calories, reps, or distance:
3 Minutes On / 2 Minutes Off Each Station...
1 – Echo Bike
2 – SHSPU
3 – TTB
4 – HSW
5 – Echo Bike
Thursday 6/5/25
Today’s snatches are all about refining technique under fatigue. The moderate loading provides enough resistance to reinforce good positions without being overwhelmed by weight. The high volume helps build consistency, confidence, and efficient motor patterns.
Our accessories are designed to develop explosive hip drive, reinforce fast extension mechanics, and strengthen core stability—key elements for balance and control in your lifts.
We’ll finish with a Reverse Hyper variation using the GHD. While we don’t have a Reverse Hyper machine, this movement still targets the posterior chain to support lower back health and resilience.
A. Snatch -
Every 45 Seconds x 20 Sets:
- 1 Snatch @ 60-70%
B. Accessories -
3 Sets Of:
- Barbell Hip Thrust x 10 Reps @21X3
- Broad Jump x 5 Reps
- KB Suitcase Carry x 100' / Side
C. Cool Down -
- Accumulate 60 reps of Band or Bodyweight Reverse Hypers on the GHD
Friday 6/6/25
A. ‘D’ -
Alternating Rounds With A Partner...
14 Rounds For Time (7 Each):
- 250/200m Row
- 6 Dual DB Thrusters 50/35#
B. Gymnastics -
4 Sets Of:
- Chin Over Bar Hold x 10 Seconds
- Ring Dip Negative x 4 Reps @ 3-5 Second Lowering
- Hollow Rock x 15 Reps
Today we’re kicking off class with a MetCon. This workout follows a classic “sprint, rest, repeat” format—short, intense bursts on the rower followed by heavy thruster efforts, then rest while your partner works. The goal is to build anaerobic capacity and muscular endurance, with enough rest to maintain quality efforts each round. Pacing is key: sprint the row, but leave just enough in the tank for strong, consistent thrusters. Use the partner rest to recover and stay sharp.
After, we’ll finish with some gymnastics skill work:
Chin-Over-Bar Hold – Builds strength in the top position of the pull-up.
Ring Dip Negative – Increases shoulder and tricep strength and stability.
Hollow Rock – Develops core endurance and control.
Saturday 6/7/25
PARTNER WORKOUT
‘E’ -
For Time With A Partner:
- 400m Run
- 20 Wall Walks
- 400m Run
- 50 DB Snatches 50/35#
- 400m Run
- 80 Box Jump Overs 24/20"
- 400m Run
- 50 DB Snatches 50/35#
- 400m Run
- 20 Wall Walks
- 400m Run
Olympic Weightlifting
A. Hang Power Clean -
In 15-20 Minutes... -
Build to a Heavy 3
B. Clean Pull -
Every 2-2:30 x 4 Sets:
- 3 Clean Pulls @ 95-100%
C. Accessories -
3 Sets Of:
- Dual DB/KB Farmer's Carry x 100'
- Sled Push x 100'
- Rotational Med Ball Throw x 8 Reps / Side
Today we’ll build to a heavy 3-rep Hang Power Clean to develop explosive power, reinforce solid positions from the hang, and prep for cycling efficiency. This is a heavy triple—not a 3RM. The focus is mechanics under load: smooth, crisp reps with control.
Next, we’ll move into Clean Pulls to build pulling strength and speed from the ground up. These target the top of the pull—keep arms long, drive through the floor, and finish tall with a strong shrug. It’s about force production, not just bar speed.
We’ll finish with accessories to build grip and postural strength, along with leg and midline power!
Sunday 6/8/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong