ENDURE Week 3
Monday 9/16/24
B. ‘Livin’ On A Prayer’ -
Every 3 Minutes x 5 Sets:
- 200m Run
- 12 Single Arm DB Hang Cluster 50/35#
- Burpees in Remaining Time
A. ‘Power Clean’ -
Every 2 Minutes x 8 Sets:
- 3 Power Cleans
* Start at 50% and Build as Able
We’re kicking off this week by building to a heavy set of 3 Power Cleans. Starting around 50% of your current Power Clean max, you’ll build across 8 sets as able. These should be touch-and-go reps!
‘Living On A Prayer’ will test both your pacing and burpee stamina. The primary goal is to hit the same number of burpees each round. Focus on maintaining a steady pace during the run and dumbbell clusters to give yourself the same amount of time for burpees every round. Start this workout slower than you think— keep in mind there is no rest between intervals.
Tuesday 9/17/24
Happy Tuesday! Today, we’re working on bench press sets paired with L-sit holds, focusing on building pressing and core strength.
‘You Give Love A Bad Name’ is a gymnastics chipper consisting of HSW and TTB. Be strategic with your sets to avoid burnout—break both movements into smaller, manageable sets. For the HSW, keep a strong midline and feet close together. For the TTB, aim for small, quick sets to maintain momentum!
A. Every 2 Minutes x 6 Sets -
Every 2 Minutes x 6 Sets:
- 6 Bench Press @ 65-70%
- 20 Second L-Sit Hold
B. ‘You Give Love A Bad Name’ -
For Time:
- 200' HSW
- 50 TTB
Wednesday 9/18/24
Today’s workout is designed to improve our rowing capacity and provide an opportunity to practice consistent pacing. The goal is to maintain the same pace in Set 2 as you did in Set 1.
1,000m Row: Start with a steady, manageable pace that allows you to settle into the workout without burning out early.
750m Row: Increase the intensity slightly while maintaining a steady rhythm to avoid fatigue.
500m Row: Push a bit harder as you’re moving into shorter distances and should have more energy for this segment.
250m Row: Go all out—this is the final push of each set, so give it everything you’ve got!
A. ‘Wanted Dead Or Alive’ -
Rowing Intervals With A Partner:
2 Sets Of:
- 1,000m Row
- 750m Row
- 500m Row
- 250m Row
P1 Rows 1,000m While P2 Rests then P2 Rows 1,000m While P1 Rests & so on.
Thursday 9/19/24
A. Back Squat -
4x5 @ 32X1 @ 55-60%
B. BTN Snatch Grip Push Jerk -
EMOM 8:
- 3 Reps @ 60-65% Of Snatch
C. Accessories -
3 Sets Of:
- Hang Muscle Snatch x 6-8 Reps
- Reverse Sled Drag x 200'
- Sorenson Hold x 30-45 Seconds
We're continuing with tempo back squats this week, reducing the reps by one and increasing the weight by 5% compared to last week. Remember, sticking to the tempo is more important than the weight on the bar!
Our snatch drill is progressing to a behind-the-neck (BTN) push jerk. Like last week, focus on the dip and drive, but now you'll be dropping under the barbell as you punch it overhead.
Friday 9/20/24
A. 3-4 Sets -
- Strict Dips x 6-8
- Single Arm DB Row x 6-8 / Side @ 21X2
- Medball Deadbug x 20 Alternating Reps
B. ‘Bad Medicine’ -
EMOM 18:
Minute 1 - 15/12 Calories Echo Bike
Minute 2 - 8 Dual DB Box Step Overs 24/20" 50/35#
Minute 3 - 7 C2B
We're kicking off class with some strength work. We're continuing to focus on dips, and this week they're paired with Single-arm Rows for unilateral pulling and Deadbugs for core strength and stability. In the coming weeks, you might start to see dips pop up in some MetCons!
The workout, "Bad Medicine," is a grippy EMOM with Dumbbell Box Step-overs and Chest-to-bar Pull-ups. This week, we're increasing the calories on the Echo Bike. If you've been scaling in previous weeks, aim to add 2 more calories than your usual target.
Saturday 9/21/2
‘It’s My Life’ -
For Time Splitting Reps Evenly With A Partner..
- 250 Double Unders
- 75 American KBS 53/35#
- 50 OHS 95/65#
- 80 Box Jumps 24/20"
- 50 OHS 95/65#
- 75 American KBS 53/35#
- 250 Double Unders
JOIN US FOR OUR 8 & 9AM PARTNER WOD
OLYMPIC WEIGHTLIFTING
A. Hang Power Snatch + Hang Snatch -
Every 90 Seconds x 4 Sets:
- 2 Hang Power Snatches + 1 Hang Snatch @ 60-65%
B. Low Hang Power Snatch + Snatch -
Every 90 Seconds x 4 Sets:
- 2 Low Hang Power Snatch + 1 Snatch @ 65-70%
C. Snatch Lift-Off + Pull -
Every 90 Seconds x 4 Sets:
- 2 Snatch Lift Off + 2 Snatch Pulls @ 75-80%
D. Accessories -
3 Sets Of:
- Single Arm KB Bottoms Up Press x 6-8/Side
- GHDSU x 12-15 Reps
- Box Jump x 6 Reps
Two weeks ago, we worked on snatches from the high hang position. This week, we’re moving down to work from the hang and low hang positions. We’ll be doing both power and squat snatches, allowing us to focus on generating power to elevate the bar and improving the skill of quickly dropping under it. After that, we’ll do snatch lift-offs and pulls to work on our initial drive off the ground.
Sunday 9/22/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong