Persist Week 6

Monday 6/10/24

B. ‘P’ -
AMRAP 12:
20-40-60-80-100..
- Double Unders
* 12 Alternating Barbell Front Rack Reverse Lunges After Each Set 95/65#

A. Pause Deadlift -
4 Sets:
Set 1 - 3 Reps @ 65%
Set 2 - 3 Reps @ 70%
Set 3 - 3 Reps @ 75%
Set 4 - 3 Reps @ 80%
% BASED OFF OF 3RM

Happy Monday, this week we are transitioning into Pause Deadlifts. The pause deadlift is a variation where you pause for a second or two right below the knees during the ascent. The pause is intended to break up the movement and eliminate any momentum, forcing you to engage and recruit the muscles more effectively. It helps improve strength off the floor and reinforces proper positioning throughout the lift. We will be working on these for the next 3 weeks.

‘P’ will truly challenge your Double Unders, pushing your endurance and coordination to the limit! Additionally, the Reverse Lunges not only adds a strength component but also emphasizes single-leg stability, essential for building a strong foundation in functional fitness.

Tuesday 6/11/24

Get ready to leave class today with an upper body pump! Class will kick off with building to some heavy sets of Strict Pull-ups and DB Push Press.

‘R’ is an EMOM designed to build your upper body endurance and TTB skills. The rest minute ensures you keep strong form and stay consistent through all 4 sets.

A. 5 Sets Of -
- Strict Pull-Up x 5 Reps
- DB Push Press x 6-8 Reps

*Build As Able

B. ‘R’
EMOM 16:
Minute 1 - 10 DB Bench Press 50/35#
Minute 2 - 12 TTB
Minute 3 - Max DB Renegade Rows 50/35#
Minute 4 - Rest

Wednesday 6/12/24

Today’s workout is a 40-minute endurance challenge, rotating every 2 minutes between the Bike Erg, burpees, rowing, and running, with a rest period included. This format pushes your cardiovascular fitness and tests your stamina across different modalities. Focus on maintaining a steady pace and consistent effort throughout each segment to build endurance and resilience.

A. ‘I’ -
Every 2 Minutes x 4 Sets: (40 Minutes)
1 - Bike Erg
2 - Burpee
3 - Row
4 - Run
5 - REST

Thursday 6/13/24

A. Front Squat -
Every 2 Minutes x 5 Sets:
Set 1 - 8 Reps @ 60%
Set 2 - 6 Reps @ 65%
Set 3 - 4 Reps @ 75-80%
Set 4 - 2 Reps @ 80-85%
Set 5 - Max Reps @ 90%

B. Every 90 Seconds x 4 Sets -
- 1 Clean Deadlift + 2 High Hang Cleans @ 50-55%

C. Every 90 Seconds x 4 Sets -
- 1 Clean Pull + 1 Hang Clean @ 60-65%

This is our final week of max rep Front Squats before we test our 1RM next week! Our Clean complex work is designed to be lighter, allowing us to focus on technique and get comfortable dropping to catch in a squat. Use this week to fine-tune your form and build confidence for the upcoming test.

Friday 6/14/24

A. Skill Practice -
15-20 Minutes Of Coach Led Ring Muscle Up Skill Practice

B. ‘D’ -
For Time:
- 50 Wallballs 20/14#
- 40 Box Jumps 24/20"
- 30 American KBS 53/35#
- 20 Burpees
- 10 RMU
*12 Min Cap

Class will start with some time dedicated to walking through Ring Muscle-Up progressions and fine-tuning the skill. We will provide options for athletes at all levels, so don't be deterred if you don't have RMUs yet!

‘D’ is a fast-paced chipper designed to test your endurance and skills. Focus on maintaining a steady pace and efficient movement through each exercise. Push yourself to finish strong and see how far you can get within the time limit!

Saturday 6/15/24

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting
A. Power Snatch -
Every 90 Seconds x 5 Sets:
- Power Snatch x 1.1.1 @ 70% of 1RM

B. Snatch Pull -
3 Sets:
- Snatch Pull x 5 Reps @ 90% of 1RM

B. Accessory -
3 Sets Of:
- Box Jump x 5 Reps
- Overhead Squats x 10 Reps @ light weight
- Sorenson Hold x 60 Seconds

Today’s focus on Power Snatches and Snatch Pulls is all about preparing for our 1RM test next week. By working at 70% of your 1RM, we’ll refine technique and build confidence in the lift. The Snatch Pulls at 90% of your 1RM will help develop the necessary strength and explosiveness. Our accessory work is designed to build a strong foundation, enhancing stability and power for our Olympic lifts.