Force Week 5
Monday 6/23/25
Today’s lift is all about moving heavy with control. We’re building on last week by nudging up the load—going every 3 minutes gives you plenty of rest to bring your best to each set. Bracing matters here— use a belt if it helps, and focus on posture, knees out, and strong, steady movement. Our goal is building confidence under heavy weight!
Then we roll into an EMOM that’s meant to feel like steady, repeatable work. The row should be controlled but powerful—think strong leg drive. For the wall balls, aim to go unbroken every round. Scale the weight or reps to stay moving without burnout. This is a chance to dial in pacing, breathing, and quality movement over 16 minutes. Sustainable effort is the win today!
A. Front Squat -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 80–85%
B. ‘Olipop’ -
EMOM 16:
Minute 1 - 15/12 Calorie Row
Minute 2 - 15 Wallballs 20/14#
Tuesday 6/24/25
We kick off today by retesting your max unbroken strict pull-ups. This is your chance to see how your strength and control have improved since March. The focus here is strict movement quality—no swinging, no kipping!
Then we dive into ‘Spindrift’—a gritty, two-part sprint with just enough rest to make the second half sting.
The first part should feel fast and aggressive. Push for unbroken sets or quick breaks on the barbell and stay smooth on the burpees—don’t burn out in the first 3 minutes!
After the 1-minute rest, we hit the technical finisher— this is where you shift from “go” to control under fatigue. Take smart singles on the snatch if needed, and break up the BMU to keep moving. Scale accordingly!
A. Strict Pull-Up Retest -
1 Set Of:
- Max Unbroken Strict Pull-Ups
*Retest from 3/28
B. ‘Spindrift' -
15-12-9:
- Push Press 135/95#
- Burpee Over Barbell
Rest 1 Minute
9-6-3:
- Power Snatch 135/95#
- BMU
*12 Minute Cap
Wednesday 6/25/25
Today is all about quality movement, strong posture, and staying in Zone 2. We’ve got a 36-minute flow of machines and carries—nothing fancy, just steady work that builds your engine without burning you out. Focus on breathing, staying consistent, and maintaining great positions under load. Partner up, share KBs, or grab DBs if needed—this one’s all about moving well and staying consistent for the full 36 minutes.
A. ‘Poppi’ -
6 Rounds (36 Minutes):
0:00-2:00 - Row
2:00-3:00 - 100' Dual KB Front Rack Carry 53/35#
3:00-5:00 - Echo Bike
5:00-6:00 - 100' Dual KB Farmer Carry 70/53#
Thursday 6/26/25
Today’s session is all about quality movement and building strength through control. We’re starting with front rack reverse lunges—unilateral work that reinforces the front rack position and builds on the front squat strength we’re focusing on this cycle. Then we roll into a focused EMOM of hip thrusts, rows, and planks with tempo to lock in tension and muscle engagement. Finish it off with some light explosive work and easy biking to flush things out. Nothing rushed—just controlled, intentional work from start to finish.
A. Front Rack Reverse Lunge -
4 Sets Of:
- 12-16 Alternating Reps @ RPE 6-7
B. Accessories -
EMOM 12:
Minute 1 - 8-10 Barbell Hip Thrust @ 1112
Minute 2 - 8 Bent Over DB Row @ 1112
Minute 3 - 45 Second Forearm Plank
C. Cool Down -
Every 2 Minutes x 5 Sets:
- 5 Broad Jumps
*Remaining Time Zone 2 Bike
(For quality, not max distance)
Friday 6/27/25
A. Snatch-
In 15-20 Minutes...
- Build To a 1RM Snatch
B. ‘Zevia’ -
4 Sets Of:
- SHSPU x 6-8 Reps
- Strict TTB x 4-6 Reps
- Top of Ring Row Hold x 20 Seconds
Today we’re kicking things off with a 1RM snatch test! You’ve got 15–20 minutes to build to something you feel confident and solid with—this is our June benchmark. It doesn’t have to be a lifetime PR, just the best you’ve got today. We’ll be focusing on snatch work over the next couple months and retesting in September, so think of this as your starting point.
Then we move into ‘Zevia’—a focused gymnastics strength piece that hits strict HSPU, strict toes-to-bar, and a ring row hold. It’s all about control, positioning, and quality movement. Move slow, stay tight, and treat every rep like it matters (because it does).
Saturday 6/28/25
PARTNER WORKOUT
‘Topo Chico -
With A Partner...
AMRAP 28:
- 10 Synchro Burpees
- 20 Alternating SA DB Hang Clean + Jerk 50/35#
- 30 Box Jump Overs (24/20")
- 40 Pull-Ups
- 100 Double Unders
Olympic Weightlifting
A. Clean + Jerk Complex -
Every 2 Minutes x 8 Sets:
- Power Clean + Hang Power Clean + Push Jerk * start light and build each set
B. Clean Deadlift -
- 4x2 @ 95-105%
C. Accessories -
3 Sets Of:
- DB Goblet Squat x 5 Reps @ 5555
- Tall Box Jump x 5 Reps
- Rotational Medball Throw x 8 Reps / Side
Today’s session is all about building strength, power, and control with a smart progression. We start with a clean and jerk complex—starting light and building each set to reinforce technique and barbell cycling under fatigue. Then we hit heavy clean deadlifts to lock in pulling strength from the floor, pushing just a bit beyond last week. To finish, we focus on accessory work that blends controlled tempo squats, explosive box jumps, and rotational core power. This combo sets you up for balanced strength and injury prevention.
Sunday 6/29/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong