Haul Week 3
Monday 8/11/25
This week we’re progressing to pulling from the ground with our Clean + Jerk Complex. We’ve added a Front Squat to prep for next week’s 1RM Front Squat Test. Warm up to a moderate weight before the coach starts the clock, then build each set as able. The goal is to build to something heavy, but where you still feel confident in your abilities. Be intentional with each piece of the complex—avoid rushing your reps.
After that, we have ‘Stars Hollow’, a quick 7-minute AMRAP that might feel like it just won’t end. Between the quick set of Double Unders and the KB complex, this AMRAP will keep your heart rate up and your focus sharp! Aim to move smoothly through the KB complex—this workout is designed to build midline strength and improve your ability to move well under fatigue.
A. Clean + Jerk Complex -
Every 2:30 x 6 Sets:
- 1 Clean + 1 Front Squat + 1 Split Jerk
*Build as able across sets
B. ‘Stars Hollow’ -
AMRAP 7:
- 20 Double Unders
- 6 Dual KB Hang Power Clean 53/35#
- 4 Dual KB Front Rack Reverse Lunge
- 2 Dual KB S2OH
Tuesday 8/12/25
Up first, we’re continuing to build stability and confidence on the rings. We start with a chin-over-ring hold to develop strength and endurance at the top position, followed by low ring transitions to dial in our timing and technique, and finish with V-ups to bulletproof our hollow position!
After that, we jump into some fun intervals with Echo Bike, BBJOs, and BMUs. The goal is to keep each round under 90 seconds so you can rest and repeat strong efforts across all 5 sets. On the bike, push hard but at a pace that lets you jump right into the burpees. Aim for controlled burpees so you finish ready to attack the BMUs—not gasping for air.
A. Gymnastics -
EMOM 12:
Minute 1 - False Grip Chin Over Ring Hold x 10-20 Seconds
Minute 2 - Low Ring Transition x 5 Reps
Minute 3 - V-Up x 15 Reps
A. ‘Dragonfly Inn’ -
Every 3 Minutes x 5 Sets:
- 12/9 Calorie Echo Bike
- 7 Burpee Box Jump Overs 24/20"
- 5 BMU
Wednesday 8/13/25
A. BTN Push Press + OHS -
Every 2:30 x 5 Sets:
- 2 BTN Push Press + 3 OHS @ 60-70%
A. ‘Doose’s Market’ -
4 Rounds Of:
- 400m Run
- 20 Wallballs 20/14#
Today, we’re focusing on building strength and stability in the overhead position with BTN (behind-the-neck) push presses paired with overhead squats. Developing a strong, stable overhead position is essential for improving your snatch, helping you lock the barbell overhead confidently while maintaining balance and control. This trains your shoulders, core, and upper back to stay solid under load.
Next, ‘Doose’s Market’ challenges your leg endurance and mental grit. The 400m runs test your aerobic capacity, while the 20 wall balls push your legs and lungs to keep working under fatigue. Plan to pace your runs from the start to avoid redlining, and have a clear strategy for the wall balls—if you know you can’t maintain unbroken sets, be sure to break them up early to stay consistent!
Thursday 8/14/25
This week we’re dialing in strength and stability with a focus on pulling and carries. Starting with deficit deadlifts, we’ll build power and speed off the floor by increasing the range of motion. These reps are all about quality — controlled, strong pulls with solid setup and fast finishes.
Next, we move to a challenging carry sequence designed to test your endurance and core stability without letting the kettlebells rest. Moving through overhead, front rack, and farmer carries back-to-back keeps your core engaged and grip tested while reinforcing posture and control under fatigue.
Finish with targeted core work to support hip extension and anti-rotation strength—key areas that help transfer power efficiently in your lifts and daily movement :)
A. Deficit Deadlift -
Every 90 Seconds x 8 Sets:
- 2 Reps @ 60-65%
B. KB Carries -
3 Sets without putting your KBs down...
- 100' Dual KB OH Carry
- 150' Dual KB Front Rack Carry
- 200' Dual KB Farmer Carry
*Rest 2 Minutes Between Sets
C. Cool Down -
3 Sets Of:
- GHD Hip Extension x 15-20 Reps
- Band Pallof Press + Rotations x 10 reps / Side
Friday 8/15/25
A. Pin Press -
Every 3 Minutes x 4 Sets:
- Pin Press x 8 Reps @ 70-75% of 5RM
- Single Arm DB Row x 6-8 Reps / Side
B. ‘Luke’s Diner’ -
Echo Interval Test
Every 3 Minutes x 8 Sets:
- 80 Seconds Of Echo Bike *Score is total calories
We’ll start with the Pin Press to build lockout strength and stability in your overhead position — critical for all kinds of pressing and weightlifting. Paired with single-arm DB rows, this session targets upper body pulling and pressing strength to improve overall shoulder stability and power.
Next, we have our August Benchmark Echo Bike Intervals. You’ll work for 80 seconds, then rest for 100 seconds. The goal is to maximize calories across all 8 sets, so choosing a sustainable pace is key. This will be a gritty test that we’ll retest in 3 months!
Saturday 8/16/25
PARTNER WORKOUT
‘Aiden’ -
For Time With A Partner...
- 60 TTB
- 40/30 Calories Machine Of Choice
- 30 Power Cleans 185/125#
- 40/30 Calories Machine Of Choice
- 50 C2B
- 40/30 Calories Machine Of Choice
- 20 Power Cleans 205/135#
- 40/30 Calories Machine Of Choice
- 40 BMU
- 40/30 Calories Machine Of Choice
- 10 Power Cleans 225/155#
Olympic Weightlifting
A. Snatch Complex -
Every 2 Minutes x 8 Sets:
- Power Snatch + Snatch + OHS
*Start light and build as you see fit
B. Snatch Pulls -
Every 2 Minutes x 3 Sets:
- 2 Snatch Pulls @ 100-105%
C. Accessories -
3 Sets Of:
- Single Arm KB Front Rack Step-Up x 6 Reps / Side
- KB Windmill x 8 Reps / Side
- Forearm Plank x 45-60 Seconds
Today’s focus is all about refining your snatch technique with a snatch complex that gradually builds intensity—linking the power snatch, full snatch, and overhead squat. Starting light and building as you go ensures quality movement as you add weight.
Next up, we will work on snatch pulls at or slightly above your max to train the explosive extension needed to get the bar moving. These reps will help build the strength to pull heavier weights smoothly and efficiently.
We wrap up this session with some targeted accessory work: single-arm KB front rack step-ups for unilateral leg strength and balance, KB windmills to develop core control and shoulder stability, and forearm planks to lock in core endurance. These extras build the foundation that keeps your snatch strong and injury-free.
Sunday 8/17/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong