Foundation Week 2
Monday 4/7/25
Today, we're working with 75-80% of our heavy 5 for another 5x5. This is slightly heavier than last week—progressive overload is key for strength development and building solid squat positions without breaking form.
‘What’s Poppin’ is all about consistency. The 30 seconds of rest gives you just enough time to recover if you manage your output wisely. Athletes should pick a rep target for each movement in round one and aim to hold that across all 5 rounds. The goal isn't to redline early—it's to stay steady and build volume through control.
A. Back Squat -
Every 3:00 x 5 Sets:
5 Reps @ 75-80% of Heavy 5
B. ‘Whats Poppin’ -
EMOM 15:
30 Sec On, 30 Sec Off:
Minute 1 - Double Unders
Minute 2 - TTB
Minute 3 - Wallball Shots 20/14#
Tuesday 4/8/25
We are continuing to work on our upper body strength! The Strict Press percentage is up a little this week compared to last, and instead of strict pull-ups, we have chin-over-bar holds to build strength in the top position. Lastly, band pull-aparts target the mid-back to improve posture.
‘First Class’ is a partner workout where we focus on posterior chain power with KBS and push-up endurance. Aim to transition back and forth quickly with your partner. Since you get to rest while your partner works, aim to keep all your reps strong and move with intention! We're building perfect push-up form and endurance... Murph will be here before we know it!
A. 4 Sets -
- Strict Press x 6-8 Reps @ 65-70%
- Chin Over Vertical Plane Hold x 10-15 Seconds
- Band Pull Apart x 10 Reps
B. ‘First Class’ -
With A Partner
AMRAP 15:
10-20-30-40-50...
- American KBS 53/35#
- Push-Up
Wednesday 4/9/25
‘Route 66’ is a conditioning grind with a steady aerobic focus. We’re not sprinting—we’re aiming for a Zone 2-3 effort the whole way through. You should be able to breathe through your nose, hold a light conversation, and keep moving for all 30 minutes without falling apart.
Burpees are your checkpoint: consistent effort across all 6 rounds is the name of the game. Ideally, round 6 should look just like round 1.
After that, part B will focus on training our midline to improve our gymnastics positions!
A. ‘Route 66’ -
Every 5 Minutes x 6 Sets:
- 2 Minute Row
- 2 Minute Echo Bike
- 1 Minute Burpees
B. Core -
3-4 Sets:
- Strict TTB x 6-8 Reps
- Hollow To Arch Rolls x 4 Reps / Direction
Thursday 4/10/25
In Part A, we are drilling position, power, and posture. The halting clean pull builds tension and bar path, the power clean tests speed and timing, and the pause front squat strengthens the catch position under fatigue.
In Part B, we are building weight and aiming to keep strong technique. This is a perfect chance to refine skills and develop confidence with moderate-heavy loads under fatigue.
Our accessories today build unilateral lower body and posterior chain strength with the aim to build a strong foundation — think of this as the glue that holds all that clean work together.
A. Clean Complex -
Every 90 Seconds x 5 Sets:
- Halting Clean Pull + Power Clean + Pause Front Squat @ 60-65%
B. Clean Complex -
Every 2 Minutes x 5 Sets:
- Clean Deadlift + Hang Clean + Front Squat
*Build As You See Fit
C. Accessories -
3 Sets Of:
- Barbell Walking Lunge x 50'
- Weighted Sorenson Hold x 30 Seconds
Friday 4/11/25
A. Gymnastics -
4-5 Sets Of:
- HSPU Negative @31X1 x3-4 Reps
- Parallette L-Sit Hold x 10-15 Seconds
- Hollow Rocks x 10-15 Reps
B. ‘Thru The Night’ -
30-20-10 Reps Of:
- Alternating DB Snatch 50/35#
- Pull-Up
- Box Jump Over 24/20"
In Part A, we’re training strict pressing strength, gymnastic core stability, and overall body control. These three movements target the key positions needed for stronger handstand work and overall gymnastics proficiency.
‘Thru The Night’ is a fun chipper-style workout that will test our pacing, grip strength, and coordination. Aim to perform unbroken DB snatches, smart quick sets on the pull-ups, and smooth box jump overs. Initially, pace the round of 30, and plan to pick it up from there as the reps go down!
Saturday 4/12/25
‘Already Best Friends’ -
With A Partner AMRAP 35:
- 400m Run
- 40 DB Box Step-Ups 50/35#
- 50 Calorie Echo Bike
- 10 Wall Walks
Olympic Weightlifting
A. Snatch Complex -
Every 90 Second x 4 Sets:
- 2 Power Snatch + 1 OHS @ 60-65%
B. Snatch -
Every 2:30 Minutes x 5 Sets:
- Snatch x 1.1.1 @ 65-70%
C. Accessories -
3-4 Sets Of:
- Snatch Deadlift x 3 Reps @ 3333 @ 90-100%
- Forearm Plank x 60-90 Seconds
Part A is designed to reinforce speed and control under load. The power snatch focuses on explosive hip extension, while the overhead squat (OHS) challenges stability and mobility in the receiving position. Part B builds speed, technique, and confidence under moderate load. The breakdown of 1.1.1 (snatch + drop + snatch + drop + snatch) allows you to focus on fluid movement patterns and quick recovery between reps. Lastly, our cooldown: The Snatch Deadlift reinforces the pulling mechanics and stability for the snatch, while the Forearm Plank enhances core strength and control needed for efficient lifting.
Sunday 4/13/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong