Haul Week 5
Monday 8/25/25
We’re kicking off the week with Clean Waves, building up through wave loading. 🌊 Every rep is a single, so drop the bar and reset to make sure you’re pulling from a strong position. The first wave (sets 1–3) gets us warmed up and dialing in technique, and the second wave (sets 4–6) is slightly heavier. Aim to lift with intention and take full advantage of your rest between sets.
‘Pac-Man’ is a 7-minute AMRAP that challenges pressing strength, endurance, and grip. Break up the SHSPU to avoid going to failure, and aim to keep the Step Overs unbroken. Focus on smooth, consistent steps, strong leg drive, and controlled breathing—single-leg work like this builds a solid foundation for power and stability.
A. Clean Waves -
Every 2:30 x 6 Sets:
Set 1: 3 reps @ ~70%
Set 2: 2 reps @ ~75%
Set 3: 1 rep @ ~80%
Set 4: 3 reps @ ~75%
Set 5: 2 reps @ ~80%
Set 6: 1 rep @ ~85-90%
*Drop Barbell Between Reps
B. ‘Pac-Man’ -
AMRAP 7:
2-4-6-8-10...
- SHSPU
- Dual DB Box Step-Over 50/35 20"
Tuesday 8/26/25
‘Super Mario’ is a Zone 2 endurance session—40 minutes of steady-state work designed to build aerobic capacity without going all out. Buddy up and run together for the 400m, then alternate 2-minute Row and Echo Bike efforts, switching each round. Stay together for the full 40 minutes. 👯
The goal is consistent pacing and efficient movement. Use the early rounds to find your pace, the middle rounds to lock in rhythm, and finish strong without spiking effort. This session is about duration, control, and building a strong aerobic foundation. Focus on rhythm, steady breathing, and maintaining good posture throughout.
A. ‘Super Mario’ -
Zone 2
40 Minutes Of:
- 400m Run
- 2 Minute Row
- 2 Minute Echo Bike
Wednesday 8/27/25
A. Strict C2B -
Every 2 Minutes x 5 Sets:
- 3 Strict C2B
- 10-20 Second Ring Support
A. ‘Space Invaders’ -
'The Chief'
5 Sets Of:
AMRAP 3:
- 3 Power Cleans 135/95#
- 6 Push-Ups
- 9 Air Squats
*Rest 1 Minute *pick up where you left off
Strict Chest-to-Bar Pull-ups build upper-body pulling strength and work capacity, making our dynamic gymnastics movements safer, cleaner, and more efficient! If 3 reps feel easy, add weight to make them more challenging.
After that, we’ll be retesting a fan-favorite CrossFit benchmark, ‘The Chief’. We last completed this workout on 5/20. The goal is to pick a pace you can sustain across the 5 intervals: push hard for 3 minutes, then rest for 1. Focus on moving efficiently and transitioning quickly between movements. Remember, each round you’ll pick up where you left off!
Thursday 8/28/25
Today we’re working with moderately loaded Anderson Front Squats to build explosive strength out of the bottom of the squat. These are excellent for developing trunk stability and targeting weak points or sticking areas. Aim to get fully braced before each lift—stand up strong, maintain good posture, and keep your chest tall.
Afterward, we’ll hit accessories designed to build midline stability and unilateral leg strength. Sandbag carries teach us how to brace and maintain posture under load. Step-ups develop single-leg strength and balance. Plank pull-throughs challenge anti-rotational strength. All of these movements carry over to our bigger lifts, helping us become stronger, more resilient, and more controlled under load.
A. Anderson Front Squat -
Every 90 Seconds x 8 Sets:
- 2 Reps @ 60-65% of Front Squat 1RM
B. Accessories -
3 Sets:
- Sandbag Carry x 100'
- Dual KB Front Rack Step-Up x 6 / Side
- KB Plank Pull Through x 16-20 Alternating Reps
C. Cool Down -
3 Sets Of:
- Dual KB Farmer's Carry x 200'
- Band Pull Apart x 20 Reps
Friday 8/29/25
A. Split Jerk -
Take 15 Minutes To Build To a Heavy Complex:
- Jerk Drive + Split Jerk
B. ‘Frogger’ -
Every 3 Minutes x 5 Sets:
- 15/12 Calorie Echo Bike
- 10 TTB
- 30 Double Unders
We’re focusing on dialing in our Split Jerks today by taking our time to build to a heavy complex. The jerk drive teaches you to generate vertical power from the legs without pressing early, while the split jerk reinforces footwork, balance, and commitment under the bar. The goal is to build to a solid heavy set—not an all-out 1RM.
‘Frogger’ is an interval-style workout where the focus is sprint, rest, and repeat. 🔥 Scale back calories and reps as needed to fit the stimulus. The goal is to maintain roughly a 1:1 work-to-rest ratio and consistent output across all 5 sets.
Saturday 8/30/25
PARTNER WORKOUT
‘Street Fighter’ -
AMRAP 35:
With A Partner
- 400m Run (together)
- 40 DB Box Step-Ups (switch every 10 reps)
- 500m Row (switch every 250m)
- 20 Burpees Over Erg (switch every 5 reps)
- 40 Wallballs 20/14# (switch every 10 reps)
Olympic Weightlifting
A. Pause Snatch -
Every 2 Minutes x 8 Sets:
- 1.1 Reps
*start around 50-55% and build as you see fit
B. Accessories -
3 Sets Of:
- Dual KB Overhead Carry x 100'
- Snatch Grip Bent Over Row x 6-8 Reps (heavier than last week)
- Negative Box Step Down x 5 Reps / Side @ 51X1
C. Cool Down -
- 10 Minutes of Zone 2 Machine of Choice
We starting this session by focusing on the pause snatch, which teaches patience and bar awareness off the floor. That brief pause at the knee forces you to stay tight, maintain tension, and generate power from a solid, stable position. The goal is quality over load—each rep should feel deliberate and controlled.
After the snatch work, we move into accessories designed to reinforce strength where it counts. Overhead carries teach bracing under load, snatch grip rows build pulling strength and upper-back control, and slow, negative step-downs challenge stability and single-leg control.
Finally, we wrap up with a Zone 2 cool down, giving your body time to recover.
Sunday 8/31/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong