Force Week 3
Monday 6/9/25
Let’s build some legs!
Last week we crushed our 1RM front squat test — this week we’re diving into Week 1 of percentage work based on that new max. Five sets of three reps at 75–80% — heavy enough to challenge you, light enough to move well. Take the full rest and focus on quality reps.
Then we hit Circles — our accessory circuit focused on reinforcing the front squat pattern through unilateral, hinge, and core work to build balance, stability, and strength.
This targets your underlying weaknesses — think of it as bulletproofing your squat.
A. Front Squat -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 75–80%
B. ‘Circles’ -
3 Sets Of:
- Dual KB Front Rack Bulgarian Split Squat x 6 Reps / Side
- Barbell RDL x 8-10 Reps
- Tall Kneeling Pallof Press x 8-10 Reps / Side
Tuesday 6/10/25
We’re kicking things off today with some strict strength work to build pulling power and core control. Tempo rows, strict TTB, and ring planks — building the foundation for stronger gymnastics and shoulder health!
Then we hit Complicated — a spicy EMOM that gets the heart rate up, then challenges your skill under fatigue. Bike hard, move smart on SHSPU and rope climbs, and use the rest minute to recover.
Keep intensity high but controlled — we want consistency across all 4 sets!
A. 4 Sets -
- Tempo DB Chest Supported Row x 6-8 Reps @ 21X2
- Strict TTB x 5 Reps
- Ring Plank x 30 Seconds
B. ‘Complicated' -
EMOM 16:
45 Seconds On, 15 Seconds Off:
Minute 1 - Calorie Echo Bike
Minute 2 - SHSPU
Minute 3 - Rope Climbs
Minute 4 - REST
Wednesday 6/11/25
We’re in the midst of a rowing cycle, and today is all about building cardio capacity and sharpening pacing skills.
Two sets of intervals — the first round is about control and rhythm: 800m run + 1000m row @ ~10 seconds slower than your 2k pace. Stay smooth and focus on consistent strokes (around 23 SPM).
Then we flip the switch — shorter run, shorter row, slightly faster pace.
This one trains your pacing, breathing, and ability to hold quality under fatigue. Settle in and move with intention on the rower!
A. ‘Blue World’ -
2 Sets of:
- 800m Run
- 1000m Row @ +10 sec/500m slower than 2k pace Rest 2:00
- 400m Run
- 500m Row @ 2k pace
Rest 4:00
Thursday 6/12/25
Today’s all about dialing in the snatch and clean with skill-focused complexes. We’re moving light to moderate to lock in technique and build confidence under the bar.
To finish, we lock in core and shoulder strength with weighted Sorenson holds, Copenhagen planks, and Cuban presses. These accessories fire up the muscles that keep you solid and injury-free when the weights get heavy.
Skill, control, and strength — that’s the recipe.
A. Tall Snatch + OHS -
Every 90 Second x 3 Sets:
- 3 Tall Snatch + 3 OHS @ 30-35%
B. Snatch Balance -
Every 90 Seconds x 4 Sets:
- 2 Snatch Balance @ 50-60%
C. Clean Complex -
- Accumulate 60 reps of Band or Bodyweight Reverse Hypers on the GHD
C. Accessories -
3 Sets Of:
- Weighted Sorenson Hold x 30 Seconds
- Copenhagen Plank x 20-30 Seconds / Side
- DB Cuban Press x 8-10 Reps
Friday 6/13/25
A. ‘Good News’ -
3 Rounds Of:
- 3 Weighted Pull-ups
Rest 30 sec
- Max Unbroken Bodyweight Pull-ups
Rest 2–3 min
B. ‘Good News’ -
For Time:
100-80-60-40-20:
- Double Unders 10-8-6-4-2:
- Clean and Jerks
Set 1 - 135/95#
Set 2 - 165/115#
Set 3 - 185/125#
Set 4 - 225/155#
Set 5 - 255/175#
We are focusing on building Pull-up power and endurance today with weighted and max strict reps. If strict pull-ups aren’t your jam yet, no stress—we have plenty of other options to build pulling strength today. We have a Strict Pull-up testing coming at the end of June!
Then we have ‘Good News,’ a spicy MetCon with a descending rep scheme. Double unders will keep our heart rate up, and the clean and jerks get heavier as reps go down. This is a great challenge to see how you move a heavy barbell with an elevated heart rate! Break up double unders as needed to manage your heart rate. As the weights go up, take your time on the clean and jerks and focus on solid technique!
Saturday 6/14/25
PARTNER WORKOUT
‘I Can See’ -
With A Partner...
AMRAP 35:
- 2,000m Row (switching every 250m)
- 50 Burpees Over Erg (switching every 5 reps)
- 100 Wallballs (switching every 10 reps)
Olympic Weightlifting
A. High Hang Power Snatch + OHS -
Every 2 Minutes x 4 Sets:
- 2 High Hang Power Snatch + 1 OHS @ 45-50%
B. Hang Power Snatch + Hang Snatch -
Every 2 Minutes x 4 Sets:
- 1 Hang Power Snatch + 1 Hang Snatch @60-70%
C. Front Rack Lunge -
Every 3 Minutes x 3 Sets:
- 50' Front Rack Walking Lunge
C. Accessories -
3 Sets Of:
- Dual KB Overhead Carry x 100'
- Contralateral Single Leg RDL x 6-8 Reps / Side
- Weighted Plank x 30 Seconds
Today is all about refining your snatch technique and reinforcing strong positions.
We’ll start with high hang power snatches + OHS to focus on speed under the bar and solid overhead control, then move into hang power snatch + full snatch combos at moderate weight to build confidence and consistency.
Front rack walking lunges follow—great for leg strength, core stability, and carryover to lifts.
Finish it off with accessories targeting balance, coordination, and overhead control. Clean movement and quality reps are the name of the game today.
Sunday 6/15/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong