Persist Week 2
Monday 5/13/24
B. ‘Lit’
4 Sets For Max Calories:
90 Sec On, 90 Sec Off..
- 60 Double Unders
- Max Calorie Echo Bike Remaining Time
A. Deadlift -
In 15-20 Minutes...
- Build To A Heavy 3
What better way to start the week than by working towards a heavy 3RM Deadlift? Dedicate 15-20 minutes to find a challenging weight while maintaining proper form, as this number will serve as a benchmark for upcoming percentage-based work.
In our workout 'Lit', the objective is to maximize calorie output on the Echo Bike across 4 sets. Each interval lasts 90 seconds, beginning with 60 Double Unders before transitioning to the bike for the remainder of the time. Remember, the aim is to sustain intensity without burning out early, so use the 90-second rest periods wisely to catch your breath and prepare for the next round!
Tuesday 5/14/24
Today we are working on explosiveness and Shoulder Strength with the Push Press. After each set we will perform 100’ of DB Farmer’s Carries to build grip and midline stability.
‘Stan’ is a 12-minute version of the Cindy workout and programmed to help further prepare us for Murph. Strive to maintain a steady pace throughout the 12 minutes and focus on swift transitions between movements. To prevent muscle fatigue, consider breaking up the Push-ups from the start.
A. Push Press -
5 Sets Of:
- Push Press x5 Reps @ 85-90% Of Strict Press 1RM
- 100' DB Farmer's Carry
B. ‘Stan’
AMRAP 12:
'Cindy'
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Wednesday 5/15/24
Another beautiful day to build our endurance capacity! Aim for a consistent finish time across all 5 sets, so start conservatively. Pace the Row to quickly transition into the Burpees after reaching 500m. Focus on smooth and consistent footwork during the Burpees. Begin the run at a slower pace to find your breath, then gradually increase your speed throughout the 400m route.
A. ‘Vibe’ -
Every 8 Minutes x 5 Sets:
- 500m Row
- 12 Burpees Over The Erg
- 400m Run
Thursday 5/16/24
A. Tempo Front Squat -
Every 2 Minutes x 6 Sets:
- 3 Reps @32X1 @ 65-70%
B. Clean Deadlift -
Every 2 Minutes x 4 Sets:
- 3 Reps @ 5-10# Heavier Than Last Week
B. Accessories
3 Sets Of:
- Barbell Hip Thrust x 10 Reps
- DB/KB Suitcase Carry x 100'/Side
- Pallof Press + Rotation x 10 / Side
This week, our Tempo Front Squats and Clean Deadlifts are slightly heavier than before. We'll continue with these movements for one more week before transitioning to max rep Front Squats and Deficit Clean Deadlifts for the following 3 weeks. Accessory work remains consistent with last week, emphasizing glutes, core stability, and rotational strength.
Friday 5/17/24
A. Weighted Strict Pull-Up -
4 Sets Of:
- 3 Reps @50-55% Of 3RM @21X2
*12-15 Banded Face Pulls After Each Set
B. ‘Fam’
3 RFT:
- 16 TTB
- 18 Box Jump Overs 24/20"
- 20 DB Snatches 50/35#
Today, we'll either perform working sets of weighted Strict Pull-Ups based on our 3RM from last week or focus on building the strength to achieve our first Strict Pull-Up!
‘Fam’ is going to be a fun one that gets challenging by the last round as the reps add up. Approach Toes-to-Bar by breaking up the reps, prioritize precise footwork on Box Jump Overs, and aim for steady momentum during Snatches. Efficient transitions and establishing a breathing rhythm will be key as you take on this workout!
Saturday 5/18/24
Partner WOD
‘Slay’ -
Splitting Reps With A Partner...
4RFT:
- 400m Run (Together)
- 30 Hang Power Cleans 135/95#
- 150 Double Unders
- 30 Push Jerks 135/95#
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Power Snatch -
In 15-20 Minutes...
- Build To A Heavy Single
B. Accessories -
3 Sets Of:
- DB OH Walking Lunge x 50'
- Broad Jump x 5 Reps For Distance
- Half Kneeling Rotational Med Ball Throw x 8 Reps / Side
Last week, we focused on refining our pulling positions, and this week, we're dedicating 15-20 minutes to establish a 1RM Power Snatch. We'll retest our Power Snatch at the end of this cycle. Accessory work remains consistent with last week. Try using dumbbells 5# heavier than last week for the Overhead Walking Lunges. Focus on generating maximum power for explosive Broad Jumps and Rotational Throws.
Sunday 5/19/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong