Haul Week 4
Monday 8/18/25
Happy Monday, folks! We’re kicking off the week by building to a heavy single on the Front Squat. The last time we did this was June 2nd. Bring the energy—hype yourself up and your gym friends as you move some serious weight today. 💪
After that, we’ll take on ‘Adore U,’ a spicy 🌶️ chipper that will leave you gassed. Pace the 500m row so you can push hard on the wallballs, and when you get to the double unders, aim for unbroken reps or smart, strategic sets to keep your heart rate under control and avoid tripping.
A. Front Squat -
In 15-20 Minutes...
- Build to a Heavy Single
B. ‘adore u’ -
For Time:
- 500m Row
- 50 Wallballs 20/14#
- 100 Double Unders
Tuesday 8/19/25
Today we’re focusing on RMU negatives to build foundational strength for the ring muscle-up. The goal is to move with control through each piece: ring support → bottom of dip → transition to chest hold → pull-up negative. We’re pairing these with hollow rocks and V-ups because a strong hollow position is essential for all our gymnastics work. 🤸
After that, we’ll move into a 16-minute EMOM to practice pacing on the echo bike and burpees, while also building pull-up capacity. This EMOM should feel very manageable today—aim for consistency across rounds. Remember, not every day we need to be on the floor gasping for air! 😬
A. Gymnastics -
4-5 Sets:
- 1-2 RMU Negatives
- 10 Hollow Rocks
- 10 V-Ups
A. ‘Ten’ -
EMOM 16:
Minute 1 - 12/9 Calories Echo Bike
Minute 2 - 12 Pull-Ups
Minute 3 - 12/9 Calories Echo Bike
Minute 4 - 12 Burpees
Wednesday 8/20/25
A. Snatch Complex -
Every 90 Seconds x 8 Sets:
- Power Snatch + Hang Power Snatch + Hang Snatch @ 55-65%
A. ‘Places To Be’ -
AMRAP 15:
- 200m Run
- 2 Rounds Of 'The Chief'
Our Snatch Complex 🏋️♀️ today should feel light to moderate so we can prioritize technique. Move with intent throughout all 8 sets—focus on confident, controlled form rather than heavy weight.
After that, we have ‘Places To Be,’ which combines running 🏃 and The Chief. We’ll be retesting The Chief next week, so today is just to touch base and feel ready. Use the runs as a breather so you can move efficiently through the two rounds of power cleans, push-ups, and air squats. The goal is consistent pacing across the 15 minutes, with a final push at the end.
Thursday 8/21/25
We’re circling back to the Back Squat from Week 1 of this cycle—this time we’re going about 5% heavier and performing 3 reps every 3 minutes. Focus on moving with control on the way down and standing with force! 💨
Next, we’ve got KB suitcase work to build a strong midline, which will carry over into everything else we do. Be intentional with your posture, breathing, and bracing as you move through the deadlifts and carries. Imagine you have a KB in each hand to help cue proper alignment.
We’ll finish with 10 minutes on a machine of your choice—get a little sweat in and help your body recover and reset. 💦
A. Back Squat -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 75-80 %
B. Suitcase Deadlift + Carry -
3 Sets:
- 6 KB Suitcase Deadlift R Side
- 100' KB Suitcase Carry R Side
- 6 KB Suitcase Deadlift L Side
- 100' KB Suitcase Carry L Side
- 45-60 Second Forearm Plank
C. Cool Down -
- 10 Minutes of Zone 2 Machine of Choice
Friday 8/22/25
A. Push Press -
In 15 Minutes...
- Build to a 3RM
B. ‘fear less’ -
Every 4 Minutes x 4 Sets:
- 250m Row
- 50' Dual DB Front Rack Walking Lunge 50/35#
- 10 HSPU
Today we’re building to a heavy 3-rep Push Press, last done on 5/30. Focus on keeping a strong midline, driving explosively through your legs, and punching the barbell overhead aggressively with each rep. Reset fully between reps to maintain quality.
‘Fear Less’ is an interval-style workout designed to build endurance and strength. Pace the row so you can attack the lunges, then aim to get the HSPUs done in 1–2 quick sets. There’s plenty of rest each round—use it to recover and keep the intensity consistent across all 4 sets. 😎
Saturday 8/23/25
PARTNER WORKOUT
‘Andy’ -
For Time With A Partner..
Buy In: 1 Mile Run
+
5 Rounds Of:
- 8 BMU
- 50' HSW
+
Buy Out: 1 Mile Run
Olympic Weightlifting
A. Snatch Balance -
Every 90 Seconds x 3 Sets: -
3 Reps @ 55-60%
B. Overhead Squat -
Every 3 Minutes x 3 Sets:
- 8 Reps @ 60-65%
C. Accessories -
3 Sets Of:
- Snatch Grip Bent Over Row x 8-10 Reps
- KB Contralateral Bulgarian Split Squat x 6-8 Reps / Side
- Dual KB Front Rack Carry x 100'
Today’s focus is overhead strength, stability, and control. We’ll kick things off with snatch balances to build confidence under the bar and lock in strong positions. Next, the overhead squats will challenge your midline endurance and reinforce solid mechanics across multiple reps. We’ll finish with accessory work to strengthen the upper back, single-leg stability, and core control, all of which carry over directly to your snatch. Focus on quality, controlled reps and maintaining strong positions throughout the session. 🏋️♀️
Sunday 8/24/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong