Force Week 6

Monday 6/30/25

Happy Monday! Today is all about lifting weights. First up, we get to break out some new equipment and try Anderson Front Squats! These build explosive strength out of the bottom of the squat. There’s no momentum, no bounce — every rep starts from a dead stop.

The goal today is to give you a chance to feel out the movement. We’ll build heavier in future weeks.

After that, we have ‘Space Needle’ — an EMOM of Hang Power Cleans and Push Jerks. The aim is to move smoothly and cycle the barbell efficiently. Load the bar so you can stay unbroken each set while maintaining strong technique!

A. Anderson Front Squat -
Every 2 Minutes x 7 Sets:
- 3 Reps @ 55-65%

B. ‘Space Needle’ -
EMOM 12:
Minute 1 - 5 Hang Power Clean 185/125#
Minute 2 - 5 Push Jerk 185/125#


Tuesday 7/1/25

Workouts like this are valuable for several reasons — zone 2 training builds our engine base, increasing our ability to sustain effort in all other workouts. It’s also a valuable tool to learn where you’re at and how to pace workouts properly, which goes a long way.

These sessions can feel a little repetitive and boring, but that helps build mindset and mental grit! Aim to keep your mind in a positive place.

Today, try to stay focused on rowing technique — keep your heels down, maintain strong posture, and aim for 20–25 strokes per minute. Think “chit-chat” pace for the runs. 40 minutes is a long time, and the goal is to move consistently throughout, not to slow down!

A. ‘Brooklyn Bridge’ -
With A Partner
AMRAP 40:
Partner A - Run 800m
Partner B - Row @ 5-8 Seconds slower than 2k pace

*Partners alternate every 800m run
*Log total meters rowed


Wednesday 7/2/25

Class is kicking off with a snatch complex designed to focus on pulling mechanics and timing. Reset your starting position for each part of the lift — our goal is to build a strong setup position!

‘Cloud Gate’ will give us a chance to build shoulder stability in our overhead squats, practice pacing smooth burpees, and continue progressing on the BMUs we've been working on the past few weeks.

Aim to hold onto the barbell and stay unbroken during the OHS, move slow and steady on the burpees, and get right to work on the BMUs. Break up the BMUs as needed to avoid burnout!

A. ‘Power Snatch Complex’ -
Every 90 Seconds x 8 Sets:
- Snatch DL + Snatch Pull + Power Snatch @ 65-70%

B. ‘Cloud Gate’ -
For Time:
10-8-6-4-2:
- OHS 115/75#
- Burpees Over Barbell
- BMU



Thursday 7/3/25

We start with Front Rack Box Step-Ups to build unilateral leg strength and stability. Holding the front rack challenges your shoulders and core. An RPE of 6–7 keeps the effort strong but controlled for good technique.

Next, accessories support the main lift: DB Romanian Deadlifts strengthen the posterior chain with controlled tempo, Banded Face Pulls promote healthy shoulder positioning, and Weighted Side Planks develop core stability and anti-rotational strength.

The finisher focuses on quality movement under fatigue: strict chest-to-bar pull-ups for pulling strength, box jumps for explosive power, and GHD sit-ups to build core endurance. The emphasis is on solid form, not speed.

A. Front Rack Box Step Up -
4 Sets Of:
- 6-8 Reps / Side @ RPE 6-7

B. Accessories -
3 Sets Of:
- DB Romanian Deadlift x 8 Reps @ 30X1
- Banded Face Pull x 10-12 Reps
- Weighted Side Plank x 30 Seconds / Side

C. Optimal Finisher -
3-4 Rounds For Quality:
- 4 Strict C2B / Pull-up
- 8 Box Jumps 24/20"
- 12 GHDSU


Friday 7/4/25

A. Push Press -
EMOM 8:
- 3 Reps @ 70-75% of 3RM

B. ‘Times Square’ -
AMRAP 7:
- 8 TTB
- 25' HSW

C. Gymnastics -
3-4 Sets Of:
- Band Lat Pulldown x 8-10 Reps
- Ring Dip / Negative x 4-6 Reps
- L-Sit x 15-20 Seconds

We’re kicking off with moderate-load Push Presses — the goal is to focus on powerful leg drive and maintaining a strong midline. We’ll keep the pace steady by working on an EMOM clock.

Next up is ‘Times Square’, a test of our gymnastics capacity. This workout mixes TTB and HSW in small sets, encouraging you to keep moving while being intentional with your form. Aim to push your gymnastics limits during these 7 minutes.

Finally, we finish with accessory work to build gymnastics strength — lat pulldowns to train straight-arm pulling, ring dips to develop pressing strength and shoulder stability, and L-sits to boost midline control.


Saturday 7/5/25

PARTNER WORKOUT

‘Empire State Building -
With A Partner...
AMRAP 30:
- 40/30 Calorie Echo Bike (switch every 5)
- 20 Dual DB Power Clean 50/35# (switch every 5)
- 400m Run (switch every 200)
- 100' Dual DB Walking Lunge 50/35# (switch every 25')

Olympic Weightlifting

A. Clean Complex -
Every 2 Minutes x 4 Sets:
- 1 Hang Power Clean + 2 Front Squats @ 70-75%

Every 2 Minutes x 4 Sets:
- 1 Hang Clean + 1 Front Squat @ 80-85%

B. Clean Pull -
EMOM 5:
-
3 Reps @ 80-85%

C. Accessories -
3 Sets Of:
- Barbell Hip Thrust x 10 Reps
- Dual KB OH Carry x 100'
- Forearm Plank x 30 Seconds

Today’s workout centers on developing clean technique and front squat strength through a structured clean complex. Starting with moderate loads allows you to focus on bar path and positioning, then ramping up intensity challenges your power and stability.

The clean pulls emphasize explosive hip extension and reinforcing the powerful second pull phase, key for improving your overall clean performance.

To support these lifts, accessory work targets key areas: barbell hip thrusts strengthen your posterior chain for better hip extension, dual kettlebell overhead carries build shoulder stability and endurance, and forearm planks develop core strength essential for maintaining control in both lifting and gymnastics movements.


Sunday 7/6/25

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!


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