Force Week 7
Monday 7/7/25
We’re kicking off the week with more Anderson Front Squats—hope everyone enjoyed them last week! This is an awesome squat variation that will get us strong strong. This week, we’re doing 2 reps at a time and working at a slightly heavier weight than last week. For each rep, think: get set, brace, drive with your legs, and stand straight up. Focus on keeping a tall chest and control on the way back down.
After that, we’ve got a fun Power Clean chipper with 2 rope climbs after each round. The power cleans will develop posterior chain power, and pairing them with rope climbs will challenge grip endurance. Chip away at the cleans in sets of 3–5 or fast singles. Shake your arms out between climbs, and be sure to use an efficient J-hook. Keep reminding yourself: the reps go down!
A. Anderson Front Squat -
Every 2 Minutes x 6 Sets:
- 8 Reps @ 65-75%
B. ‘Blue Jean Baby’ -
15-12-9-6-3:
- Power Clean 155/105#
* 2 Rope Climbs after Each Set (15')
Tuesday 7/8/25
Woof! Bike and burpee intervals are some of my favorite things to do—we’re training pacing, endurance, and grit! We alternate starting movements each set—aim to pick a pace for the first movement that lets you jump right into the second. Think controlled burpees with smooth, consistent footwork, and an Echo bike pace you can repeat across all 10 sets. This workout is all about sprinting, resting, and repeating.
Workouts like this build your ability to push hard without burning out, teaching your body how to recover quickly and maintain intensity round after round.
A. ‘Blue Ain’t Your Color’ -
Every 3 Minutes x 10 Sets:
- 12 Line Facing Burpees
- 15/12 Calories Echo Bike
*switch starting movements each round
Wednesday 7/9/25
Class is kicking off with a Snatch Complex—we’ll start with Snatch Deadlifts to focus on a controlled, strong drive off the floor, then move to Hang Snatches to develop powerful extension and practice receiving in a squat, and finish with Overhead Squats to build stability. Start at a moderate weight and build a little with each set.
After that, we have Blue Tacoma, which includes dumbbell step-overs to build unilateral stability and coordination, paired with strict handstand push-ups to develop overhead pressing strength. The EMOM setup gives us time to rest and prioritize quality reps on the SHSPU. Plan to break these up from the start into quick, small sets to avoid burning out.
A. ‘Snatch Complex’ -
Every 2 Minutes x 8 Sets:
- 1 Snatch Deadlift + 1 Hang Snatch + 1 OHS
*Build as you see fit
B. ‘Blue Tacoma’ -
EMOM 10:
Minute 1 - 10 Dual DB Box Step Overs 50/35# 20"
Minute 2 - 30 Seconds of SHSPU
Thursday 7/10/25
It’s been a minute since we’ve done Sumo Deadlifts, but they’re an excellent strength movement for building posterior chain strength while placing less stress on the lower back. They reinforce hip and glute engagement, which transfers over to squatting, cleans, and pulling movements.
After that, we’ll hit accessories:
Single-Leg RDLs to develop hamstring and glute strength, balance, and control
Copenhagen Plank Lifts to train the adductors and build hip stability—great for injury prevention
Dual KB Front Rack Carries to improve core strength, posture, and midline endurance
A. Sumo Deadlift -
Every 2:30 x 5 Sets:
- 6 Reps @ RPE 6-7
B. Accessories -
3 Sets Of:
- DB Single Leg RDL x 8 Reps / Side
- Copenhagen Plank Lift x 8-10 Reps / Side
- Dual KB Front Rack Carry x 100'
C. Cool Down -
3 Sets Of:
- Strict TTB x 6-8 Reps
- Rotational Medball Throw x 8 Reps / Side
Friday 7/11/25
A. Push Press -
Every 2 Minutes x 6 Sets:
- 3 Reps @ 75-80% of 3RM
*10 Band Pull-Aparts after each set
B. ‘Bluebird’ -
4 Sets:
With A Partner
Partner 1 - Row 500m
Partner 2 - 15 Box Jumps 24/20" + Max Push-Ups Remaining Time
*Switch after each 500m Row
We’re continuing to build on our Push Press—this week is slightly heavier than last. Focus on upright posture and a powerful leg drive to launch the bar overhead. After each set, we’ll hit band pull-aparts to keep the shoulders happy and healthy.
Bluebird is a partner workout with two scores:
The total time it takes for you and your partner to each complete 4 rounds
The total number of push-ups you accumulate together
Choose a row pace you can sustain and focus on clean mechanics (we’ve been reviewing these for weeks—you know what to do!). Keep the box jumps steady and controlled. When you get to the push-ups, break them up early to avoid burning out. We’re looking for quality reps here—chest to the ground at the bottom, full lockout at the top.
Saturday 7/12/25
PARTNER WORKOUT
‘Blue Clear Sky’ -
EMOM 12
Each Partner does 30 seconds of work
Minute 1 - Double / Single Unders
Minute 2 - Air Squats
Minute 3 - Ab Mat Sit-ups
Rest 4 Minutes
EMOM 12
Each Partner does 30 seconds of work
Minute 1 - Echo Bike
Minute 2 - Alternating Step-Ups 20"
Minute 3 - Burpees
Olympic Weightlifting
A. Snatch Balance + OHS -
Every 2 Minutes x 8 Sets:
- 1 Snatch Balance + 2 OHS
*start light and build as you see fit
B. Snatch Pull -
- 4x3 @ 90-100%
C. Accessories -
3 Sets Of:
- DB Bulgarian Split Squat x 6-8 Reps / Side
- Band Face Pull x 10 Reps @ 21X2
- Forearm Plank x 45-60 Seconds
Today’s session is all about reinforcing speed, confidence, and stability under the barbell. The goal is to build comfort catching and stabilizing weight in the bottom of the snatch. Start light and build as able—today is more about speed and precision than max load.
After that, we have Snatch Pulls to continue developing explosiveness off the floor and refining bar path. We’ll finish with accessories to build unilateral leg strength, improve posture, and strengthen midline endurance.
Sunday 7/13/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong