Haul Week 1
Happy Monday! This week we’re diving into our next cycle: Haul 💪. It’s fast, focused, and built to help you move better, lift sharper, and build confidence across the board 💥. We’re honing in on Olympic lifting—expect consistent touches on the snatch and clean & jerk, paired with power-focused drills and positional work 🏋️. Conditioning will be short- to mid-length and grittier, with a mix of fast sprints, intervals, and AMRAPs in the 12–15 minute range 💦. You’ll also see weekly gymnastics progressions to help you build or refine advanced skills 🤸—all leading into benchmark tests like The Chief, a 1RM Snatch, Echo Intervals, and a 5-Minute RMU Test. We’ll hit a 1RM Front Squat and 3RM Push Press around the halfway point—it’s going to be a fun 8 weeks! 🔥
Monday 7/28/25
Throughout this cycle, you can expect to see Clean + Jerk work on Mondays paired with a short MetCon. This week we’re working from the High Hang position to focus on strong hip extension and being quick under the barbell, followed by a split jerk. Prioritize form and build as you see fit across the 8 sets, putting form first.
After that, we have ‘Paranoid’ to hit some unilateral lower body work and strict gymnastics with push-ups. Since our retest of ‘The Chief’ is coming up, expect to see increased push-up volume in training. To finish, there’s a fun 1-minute max double unders challenge — who can keep them unbroken?!
A. High Hang Clean + Split Jerk -
Every 2 Minutes x 8 Sets:
- 2 High Hang Clean + 1 Split Jerk
*Start light and build as you see fit
B. ‘Paranoid’ -
AMRAP 6:
- 10 Goblet Reverse Lunges 53/35#
- 10 Hand Release Push-Ups
+
From 6:15-7:15:
- Max Double Unders
Tuesday 7/29/25
Today’s focus is all about building strict pulling strength and core endurance. The strict pull-ups combined with tuck sits help develop strength, control, and stability—key for progressing to more advanced gymnastics movements.
Next, we hit ‘Changes,’ an interval pairing row calories with max toes-to-bar, challenging your grip and pacing. Strategy-wise, aim to find a sustainable rhythm on the row and stay consistent on the toes-to-bar to keep the intensity high across all five rounds.
A. Strict Pull-Up -
Every 3 Minutes x 5 Sets:
- 5 Reps
*After Each Set Perform a 15-25 Second Tuck Sit on Parallettes
A. ‘Changes’ -
5 Sets Of:
90 Second on, 90 Seconds Off:
- 20/15 Calorie Row
- Max TTB Remaining Time
Wednesday 7/30/25
Today’s focus is on refining your snatch technique. The snatch complex targets your speed under the bar and stability in the overhead squat. This session is designed as technical work, not heavy lifting.
Then we switch gears to ‘Iron Man,’ a 12-minute AMRAP that challenges your upper body strength with wall walks, tests your barbell cycling with power cleans, and keeps your heart rate up with box jumps.
Strategy tip: Pace yourself early—find a rhythm with each movement and aim to maintain a steady groove throughout the 12 minutes.
A. Snatch Complex -
Every 90 Seconds x 4 Sets:
- 2 Snatch Balance + 2 OHS @ 50-55%
Every 90 Seconds x 4 Sets:
- 1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 55-60%
A. ‘Iron Man’ -
AMRAP 12:
- 3 Wall Walk
- 6 Power Clean 135/95#
- 12 Box Jump 24/20"
Thursday 7/31/25
Today’s strength focus is on building back squat power with controlled sets to reinforce good technique. The longer rest between sets lets you keep form strong and reps powerful.
Then we shift into a 16-minute EMOM that mixes sled pushes, core work, and loaded carries—perfect for building functional strength and endurance.
Finishing with a low-intensity Zone 2 cool down to help recovery and flush out fatigue.
A. Back Squat -
Every 3:30 x 5 Sets:
- 5 Reps @ 70-75%
B. EMOM 16 -
Minute 1 - 100' Sled Push
Minute 2 - 15 V-Ups
Minute 3 - 100' Dual KB Farmers Carry
Minute 4 - 45 Second Forearm Plank
C. Cool Down -
- 10 Minutes of Zone 2 Machine of Choice
Friday 8/1/25
A. 4 Sets -
- DB Shoulder Press x 6-8 Reps @ 21X1
- Band Face Pulls x 15 Reps
- Side Plank x 30 Seconds / Side
B. ‘War Pigs’ -
7 Sets Of:
- 200m Run
- 5 Push Jerks 155/105#
*Rest 30 Seconds After Each Set
Upper body party to kick things off—we’re pressing with tempo, pulling to wake up the upper back, and building that midline with side planks. Slow it down and stay intentional here.
Then we roll into War Pigs. Seven spicy rounds of 200m runs into five push jerks. That 30 seconds of rest between sets might sound generous… but don’t be fooled—it flies.
Game plan: Hold a steady pace on the runs and go unbroken on the jerks. Keep your feet under you, dip straight down, and catch strong. This one’s all about staying sharp under fatigue.
Saturday 8/2/25
PARTNER WORKOUT
‘Planet Caravan’ -
With A Partner...
- 150 Wallballs
- 120 Calorie Row
- 90 Pull-Ups
- 60 DB Box Step-Ups 50/35#
- 30 Burpees Over DB
Olympic Weightlifting
A. Snatch Complex -
Every 90 Seconds x 4 Sets:
- 1 High Hang Snatch + 1 Hang Snatch
Every 2 Minutes x 4 Sets
- 1 Power Snatch + 1 Hang Snatch
*start light and build as you see fit across the 8 sets
B. Snatch Pulls -
Every 2 Minutes x 3 Sets:
- 3 Reps @ 100%
C. Accessories -
3 Sets Of:
- Dual KB Front Rack Walking Lunge x 50'
- Half Kneeling Single Arm Banded Row x 10 Reps / Side
- Wall Facing HS Hold x 30 Seconds
Snatch day! We’re kicking things off with a complex to sharpen up mechanics and positions—starting from the high hang and working down to the floor as we go. The first 4 sets are about precision and timing. The next 4 sets let you build a bit more weight as confidence grows.
Then we move into snatch pulls to reinforce a strong finish and consistent bar path. Think aggressive extension and patient arms.
We’ll wrap it up with some accessory work—front rack lunges to build midline and leg strength, banded rows for shoulder balance, and wall-facing handstand holds to lock in positioning and control.
Sunday 8/3/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong