ENDURE Week 4

Monday 9/23/24

B. ‘Beetlejuice’ -
4RFT:
- 10 Power Cleans 155/105#
- 8 Front Squats
- 6 Push Jerks

A. Barbell Walking Lunge -
4 Sets Of:
- Barbell Walking Lunge x 50’

Today’s barbell walking lunges build unilateral strength, stability, and mobility, addressing imbalances and improving core control under load.

‘Beetlejuice’ offers a chance to focus on barbell movements while fatigued. Aim to maintain a strong midline throughout the four rounds. Remember: slow is smooth, and smooth is fast! Plan to complete quick singles for the power cleans, followed by unbroken front squats and push jerks.

Tuesday 9/24/24

Today, we have a long endurance workout. Aim to maintain a consistent pace throughout the 28 minutes, starting slower than you think! This workout is designed to prepare us for our upcoming endurance retest of the 6K row. We’ll also be tackling larger sets of TTB to build grip strength and increase our gymnastics capacity. Plan to break up the double unders to prevent tripping and help keep your heart rate down.

A. ‘Casper’ -
AMRAP 28:
- 1,000m Row
- 20 TTB
- 60 Double Unders
- 800m Run

Wednesday 9/25/24

Class is kicking off with five sets of a Hang Power Snatch complex. The goal of this complex is to fine-tune our technique by building familiarity with our positions and focusing on strong hip extension.

‘Scream’ is an interval-style workout that will keep our heart rates up! Aim to push the pace during each set, knowing you have a little rest before the next. Focus on efficient wall walks and working hard on the Devil’s Press!

A. Hang Power Snatch -
Every 2 Minutes x 5 Sets:
3 High Hang Power Snatch + 2 Hang Power Snatch @ 50-60%
*Start @ 50% and build

B. ‘Scream’ -
Every 3 Minutes x 5 Sets:
- 5 Wall Walks
- 10 Alternating Single Arm Devil's Press 50/35#

Thursday 9/26/24

A. Back Squat -
4x4 @ 32X1 @ 60-65%

B. Snatch Balance -
EMOM 8:
- 3 Reps @ 50% Of Snatch

C. Accessories -
3 Sets Of:
- Muscle Snatch x 6-8 Reps
- Reverse Sled Drag x 200'
- Weighted Side Plank x 30 Seconds / Side

This is our final week of Tempo Back Squats. Next week, we will transition into three weeks of Speed Squats.

Our snatch drill is progressing to a Snatch Balance this week. For each rep, focus on quickly pushing yourself under the barbell and catching it in a strong, balanced position. The accessories this week will continue to build on the previous two weeks with Muscle Snatches from the floor and Reverse Sled Drags. These will change next week.

Friday 9/27/24

A. Strict Push & Pull -
5 Sets Of:
- Strict Dips x 4 Reps
- Strict Pull-Up x 3 Reps @22X2
*Add weight as you see fit

B. ‘Coraline’ -
AMRAP 12:
- 3 BMU
- 5 Box Jump Overs 24/20"
- 9/7 Calories Echo Bike

Class will start with strict dips and pull-ups to build strength in both areas. We can add weight, stick to bodyweight, or scale movements down as needed.

The workout, ‘Coraline’ is a 12-minute AMRAP featuring three movements. Each movement has a low rep scheme, allowing us to complete them quickly. Focus on quick transitions and finding a pace you can sustain across the 12 minutes. Aim for unbroken muscle-ups, smooth box jump overs, and using the bike as your recovery.