Force Week 9 (TEST)
Happppppy Monday, Feast friends! 🎉 This week we’ve got TWO tests coming your way.
1️⃣ First up, Monday: It’s the retest of our 2K row 🚣♂️. Check your finish times from 5/12 and see if you can snag a faster one this time. We’ve put a lot of work into rowing form, pacing, and capacity — now it’s time to get gritty and push to the finish.
2️⃣ Second test is Friday: The classic girl WOD ‘Helen’ — 3 rounds of running, kettlebell swings, and pull-ups. If you’ve done Helen before, you know it’s a heart-rate and grip burner. The runs get spicy, so find a threshold pace — as fast as you can go without slowing down. Don’t redline early!
If your grip and gymnastics are strong, fight for unbroken swings and pull-ups. If not, have a plan to break them up early to avoid burning out.
Looking ahead — we start a new cycle next week, keeping front squats and overhead work in focus. Our Front Squat 1RM and Push Press 3RM retests will come at the end of August! 🔥
Monday 7/21/25
We’re building on last week’s Front Squats — about 5% heavier — but the focus remains on control and strong reps over heavy loading. We’re still giving our bodies a slight break from max squats, but heavier loads will be back soon. 🏋️♀️
After that, we’ll hit our 2K row retest 🚣♂️. Over the past couple of months, we’ve put in a lot of rowing work — refining form, practicing pacing, and building endurance.
✅ How to attack the 2K: Start controlled and find a pace you can hold for most of the row. Push through the middle 1000m, then dig deep and sprint the last 500m. Focus on strong, efficient strokes and steady breathing — don’t burn out early!
A. Front Squat -
Every 2:30 x 4 Sets:
- 3 Reps @ 21X1 @ 60-65%
B. ‘Stress Relief’ -
For Time:
- 2K Row
*Last Completed. 5/12
Tuesday 7/22/25
We’re kicking things off with some accessory work to build pulling strength and reinforce good positions for gymnastics. Focus on control in the DB rows, full range on the banded pulldowns, and tension through your core in the hollow holds. This is the kind of work that helps everything else feel stronger and sharper—don’t rush it. 👀
💥 In the workout, expect a fast and grippy burner. The rhythm of the movements will test your coordination and composure. Stay relaxed on the rope, breathe through the TTB, and use your partner’s round to regroup so you can hit your next one just as strong.
A. 4 Sets -
- Single Arm DB Row x 6-8 / Side
- Band Lat Pulldown x 10 Reps
- Hollow Hold x 20-30 Seconds
A. ‘Goodbye, Michael’ -
With A Partner
5 Rounds Each (alternating complete rounds):
- 45 Double Unders
- 10 TTB
- 45 Double Unders
Wednesday 7/23/25
😤 Snatch day! We’re layering things together with intention—hang reps to dial in your pull and position under the bar, full snatches to challenge consistency, and heavy pulls to reinforce strength and speed through extension. Stay sharp. Footwork, finish, and patience will go a long way here.
Then we’re finishing with a spicy little EMOM. 🔥 The DB step overs will build coordination and single leg strength. Use the HS skill minute to work on control and time under tension—whether that’s walking, holding, or practicing kick-ups. Pick something you can stay smooth and consistent with.
A. Snatch -
Every 2 Minutes x 4 Sets:
- 2 Hang Snatch @ 70-75%
Every 2 Minutes x 4 Sets:
- 1.1 Snatch @ 75-80%
Every 2 Minutes x 3 Sets:
- 3 Snatch Pulls @ 90-100%
A. ‘Finale’ -
EMOM 10:
Minute 1 - 10 DB Box Step Over 50/35#
Minute 2 - 30 Seconds HS Skill Of Choice
Thursday 7/24/25
➡️ Jerk complex leads the way today — use the doubles to dial in speed and footwork before committing to the split. Keep your movement snappy and aim to build confidence under the bar. Front squats follow, reinforcing your base and position. The focus here is on moving quickly with strong, solid positions.
We’ll wrap up with some accessory work: hip thrusts for strong glutes, front rack carries to build core and shoulder integrity, and Cuban presses to bulletproof those rotators. Take your time here — quality over speed.
A. Jerk Complex -
Every 90 Seconds x 5 Sets:
- 2 Push Jerk + 1 Split Jerk @ 55-60%
B. Front Squat -
Every 90 Seconds x 5 Sets:
- 3 Front Squats @ 55-60%
C. Accessories -
3 Sets:
- Barbell Hip Thrust x 8-10 Reps
- Single Arm KB Front Rack Carry x 100' / Side
- DB Cuban Press x 8-10 Reps
Friday 7/25/25
A. Bench Press -
Every 2:30 x 4 Sets:
- 8 Reps
+ After Each perform 10-12 Band Face Pulls
*Aim to use same weight as last week but no tempo
B. ‘Helen’ -
3 RFT:
- 400m Run
- 21 KBS 53/35#
- 12 Pull-ups
Bench day vibes: Same weight as last week, but no slow-mo today. Press with power and control. And those band face pulls? Your shoulders will thank you later. 💪
Helen’s up next — 3 rounds of running 🏃♀️, kettlebell swings, and pull-ups. This one’s a total burner. Strategy is key: find a pace that pushes your heart rate but keeps you moving smooth. Aim to go unbroken on the swings and break the pull-ups early if needed to save your grip. Use the runs to reset, then dig deep on the last round and finish strong!
Saturday 7/26/25
PARTNER WORKOUT
‘Dinner Party’ -
With A Partner...
100-80-60-40-20:
- Calories Echo Bike
*20 Syncho Burpees After Each Set
Olympic Weightlifting
A. Snatch Balance -
Every 90 Seconds x 4 Sets:
- 2 Reps @ 50-55%
B. Overhead Squat -
Every 2:30 x 4 Sets:
- 5 OHS @ 65-75% of 1RM Snatch
B. Accessories -
3 Sets Of:
- Feet Elevated Ring Row x 6 Reps @ 11X2
- Ring Reverse Fly x 8-10 Reps
- KB Suitcase Carry x 100' / Side
🏋️♂️ Today’s all about building overhead strength and stability. We start with snatch balances—focus on fast, confident catches and driving yourself strong under the bar. Keep your core tight and eyes locked forward.
The overhead squats are the real MVP here. They’re not just about moving weight — they build the mobility, balance, and stability you need to hold the bar overhead safely and efficiently.
We finish with accessory work to reinforce pulling strength and core control: feet-elevated ring rows, ring reverse flies to open up the shoulders, and suitcase carries to challenge your grip and midline. Quality over quantity — this sets the foundation for everything else.
Sunday 7/27/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong