Force Week 4
Monday 6/16/25
Today’s session builds on last week — we’re going a bit heavier and adding one more rep. As you lift, focus on strong, controlled movement without collapsing or losing posture. The goal is to reinforce quality under load while developing core and leg resilience.
Then we hit ‘Seize The Day’ — a chipper that pushes your aerobic engine and gymnastics capacity under fatigue. Pace the 800m run and double unders so you can hit the toes-to-bar and bar muscle-ups with control. The goal is to increase work capacity while staying smooth and composed through the high-skill elements.
A. Front Squat -
Every 3 Minutes x 4 Sets:
- 4 Reps @ 77–82%
B. ‘Seize The Day’ -
For Time:
- 800m Run
- 30 TTB
- 100 Double Unders
- 15 BMU
Tuesday 6/17/25
We’re kicking things off with some Push Press and gymnastics strength work. Focus on timing in the Push Press — make sure you’re hitting full hip extension before punching the bar overhead. Chin-over-bar holds help build strict pulling strength, and arch lifts reinforce foundational gymnastics shapes.
Then we have ‘Time Will Tell’ — a strength-focused EMOM that targets unilateral leg strength and overhead endurance. Lunges challenge your core and single-leg stability, while wall walks build pressing strength, shoulder stamina, and handstand control.
Strategy: Keep the lunges steady and unbroken. On wall walks, aim for consistent reps each set without redlining.
A. Push Press -
4 Sets Of:
- Push Press x 8 Reps @ 60-65% of 3RM
- Chin Over Bar Hold x 10-15 Seconds
- Arch Lifts x 10
B. ‘Time Will Tell' -
EMOM 10:
Minute 1 - 50' Dual DB Front Rack Walking Lunge 50/35#
Minute 2 - 30 Seconds of Wall Walks
Wednesday 6/18/25
Today we’ve got rowing intervals — each one is 750m, broken into 250m segments with increasing intensity. This is a chance to dial in control, consistency, and technique. It’s not about racing from the start, but learning how to shift gears while maintaining a consistent stroke rate and a smooth, strong force curve throughout!
A. ‘Live, Laugh, Love’ -
Every 6 Minutes x 5 Sets:
- 750m Row
*250m @ +10 Sec/500m slower than 2k pace
*250m @ +5 Sec/500m slower than 2k pace
*250m @ 2K Pace
Thursday 6/19/25
Today we’re kicking off with Tall Snatches to sharpen pull-under and timing—lightweight, high focus. From there, we’ll move into High Hang Snatches and Cleans, both designed to improve bar path, speed, and footwork. These variations remove momentum so you’re forced to generate power from a strong extension and a fast drop.
We’ll wrap up with some accessories to reinforce explosive power, shoulder stability, and rotational strength—great for carryover to weightlifting.
A. Tall Snatch -
EMOM 3:
- 3 Reps @ 30-35%
B. High Hang Snatch -
Every 90 Seconds x 6 Sets:
- 2 Reps @ 50-55%
C. High Hang Clean -
Every 90 Seconds x 6 Sets:
- 2 Reps @55-65%
C. Accessories -
3 Sets Of:
- Death Drop to Broad Jump x 5 Reps
- Half Kneeling Bottoms Up Press x 8 Reps / Side
- Rotational Med Ball Throw x 8 Reps / Side
Friday 6/20/25
A. Strict Gymnastics -
EMOM 15:
30 Seconds On, 30 Seconds Off
Minute 1 - Strict Pull-up
Minute 2 - Push-up
Minute 3 - V-Up
B. ‘Stay The Course’ -
4 RFT:
- 5 Dual DB Devil's Press 50/35#
- 50' HSW
+
Buy Out:
- 40/30 Cal Echo Bike
This bodyweight EMOM targets muscular endurance and midline control. We’re building capacity through volume—not speed—so aim for steady, sustainable efforts throughout all 5 rounds.
Next up is ‘Stay the Course,’ combining a heavy Devil’s Press with a high-skill handstand walk. Focus on driving power from your hips during the Devil’s Press to save your shoulders. This pairing will really test your midline stability under fatigue. Finish strong with a big push on the echo bike—the final sprint to the finish.
Saturday 6/21/25
PARTNER WORKOUT
‘Just Do It’ -
With A Partner...
- 800m Run
- 40 Power Cleans 135/95#
- 800m Run
- 40 Push Jerks 135/95#
- 800m Run
- 40 Squat Cleans 135/95#
- 800m Run
- 40 Power Clean and Jerk 135/95#
Olympic Weightlifting
A. Clean + Jerk Complex -
Every 3 Minutes x 6 Sets:
- 3 TNG Power Cleans + 3 Front Squats + 3 Push Jerks
*Build Each Set
B. Clean Deadlift -
- 3x3 @ 90-100%
C. Accessories -
3 Sets Of:
- Broad Jump x 5 Reps
- Weighted Plank x 30 Seconds
- Band Face Pulls x 15 Reps
Today’s session is all about building strength and power with a clean and push jerk complex designed to challenge your technique and control under load. Each set, you’ll build up, focusing on smooth transitions from power clean to front squat to push jerk. The clean deadlifts dial in pulling strength at heavy loads, reinforcing your clean setup and drive.
Then we will finish with accessories that develop explosive power, core stability, and shoulder health — broad jumps fire up your hips, weighted planks solidify your midline, and band face pulls support shoulder integrity.
Sunday 6/22/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong