Haul Week 6
Monday 9/1/25
September already! Who’s excited for fall?
Today we’re continuing to work on Clean + Jerks with a complex designed to dial in positions. Start light to moderate and build gradually across the 8 sets. This complex will not only build squat strength but also confidence getting under the split jerk when fatigued. Take your time between each part and be intentional with your lifts.
After that, we have ‘Rush’, a quick AMRAP that will have your arms, legs, and lungs burning! Move fast but steady for 7 minutes, practicing quick transitions between movements. Keep moving on your wall walks with brief breaks if needed, and aim for unbroken pull-ups and squats.
A. Clean + Jerk Complex -
Every 2 Minutes x 8 Sets:
- Clean Deadlift + Hang Clean + Front Squat + Split Jerk
*Start ~50% and build as you see fit
B. ‘Rush’ -
AMRAP 7:
- 3 Wall Walk
- 6 Pull-Up
- 9 Dual DB Front Rack Squat 50/35#
Tuesday 9/2/25
Our accessories today are designed to build unilateral strength with goblet reverse lunges, which help prevent side-to-side imbalances, develop midline strength and control, and improve balance. We’re also targeting posture and upper-body stability with face pulls and lateral raises.
After that, we have ‘Burgundy’, a punchy EMOM that will keep our heart rate up. Pace the bike calories to take about 45–50 seconds, giving you just enough time to transition to 30 seconds of burpee box jump overs. This EMOM isn’t an all-out sprint—focus on sustainable pacing each minute so you can stay consistent from set 1 to set 8!
A. Accessories -
3 Sets Of:
- Goblet Reverse Lunge x 16-20 Alternating Reps
- Band Face Pull x 15 Reps
- DB Lateral Raise x 10 Reps
B. ‘Burgundy’ -
EMOM 16:
Minute 1 - 15/12 Calories Echo Bike
Minute 2 - 30 Seconds Of Burpee Box Jump Overs 24/20"
Wednesday 9/3/25
A. Gymnastics -
3-4 Sets Of:
- False Grip Ring Pull-Ups x 3-4 Reps
- Ring Dip x 4-6 Reps
- Arch Hold x 20-30 Seconds
B. ‘Plum’ -
Every 4 Minutes x 6 Sets:
- 400m Run - 3-5 BMU
In Part A, we’re focused on building strict upper-body strength and stability on the rings. Later this month, we’ll be doing some RMUs, and the goal now is to build a strong base. Aim for strong, controlled reps and avoid rushing through your sets.
Part B is an interval-style session with two goals: 1) practice consistent pacing on the 400m runs, and 2) hop onto the rig immediately after to hit the BMUs, practicing them with an elevated heart rate. Each set should leave you with about 90 seconds to 2 minutes of rest to catch your breath and be ready for the next round.
Thursday 9/4/25
Deficit deadlifts develop power off the floor and help increase range of motion by starting from a lower position, which challenges our mobility. Aim to perform each rep from a dead stop—brace, then drive the bar from the ground using strong legs.
Today’s accessories focus on building glute power with hip thrusts and midline strength/stability with KB marches and plank pull-throughs. All of these carry over into other lifts like squats, deadlifts, and Olympic lifts, making them stronger and more controlled!
A. Deficit Deadlift -
Every 90 Seconds x 8 Sets:
- 2 Reps @ 65-70%
B. Accessories -
3 Sets:
- Barbell Hip Thrust x 10 Reps @ 21X2
- Dual KB Farmer March x 20 Alternating Reps
- KB Plank Pull Through x 16-20 Alternating Reps
C. Cool Down -
3 Sets Of:
- GHR x 8 Reps
- Band Pull Apart x 20 Reps
Friday 9/5/25
A. Snatch Complex -
Every 90 Seconds x 8 Sets: - Snatch Pull + Hang Power Snatch + Hang Snatch
2 Sets @ 50-55%
2 Sets @ 55-60%
2 Sets @ 60-65%
2 Sets @ 65-70%
B. ‘Olive’ -
AMRAP 12:
3-6-9-12...
- Power Snatch 115/75#
- OHS 115/75#
- Calories Machine of Choice
This Friday’s session is full of snatching! We’ll kick off class with a complex designed to help us practice both a powerful extension for the hang power snatch and dropping under the bar for the hang snatch. Loading will start light and build to moderate so we can maintain strong form across all 8 sets.
After that, we have ‘Olive’—a 12-minute AMRAP that will require smart pacing and some grit! As the rep scheme increases, the barbell work will get spicy. Plan to break up power snatches as needed and fight for unbroken overhead squats. Use the calories on your machine as a chance to reset and catch your breath.
Saturday 9/6/25
PARTNER WORKOUT
‘Chestnut’ -
For Time:
With A Partner...
- 1 Mile Run
- 60 TTB
- 50 DB Push Jerk 50/35#
- 800m Run
- 40 Pull-Ups
- 40 DB Push Jerk 50/35#
- 400m Run
- 20 Burpee BMU
- 30 DB Push Jerk 50/35#
Olympic Weightlifting
A. Push Jerk -
Every 90 Seconds x 5 Sets:
- 2 Reps With Pause in Catch @ 60-70%
B. Split Jerk -
Every 90 Seconds x 5 Sets:
- 2 Reps With Pause in Catch @ 65-75%
C. Accessories -
3 Sets Of:
- Feet Elevated Ring Row x 6-8 Reps
- Sled Push x 100'
- Weighted Plank x 30-45 Seconds
pause in the catch to reinforce a strong landing. Be intentional with each rep—keep your chest upright, use a strong leg drive, and punch yourself under the bar. The goal is to freeze in the catch position and feel sturdy.
Afterward, we have accessories to build foundational strength: ring rows to complement the pressing with pulling work, sled pushes to develop leg drive without impact, and weighted planks to strengthen the midline.
Sunday 9/7/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong