ENDURE Week 5
Monday 9/30/24
B. ‘Pumpkin Spice’ -
3 Sets Of:
AMRAP 3:
- 4 C2B
- 6 Pistols
- 20 Double Unders
*Rest 1 Minute Between Sets
A. Clean Complex -
Every 2 Minutes x 7 Sets:
- 2 Power Cleans + 1 Clean @ 65-70%
Today, we’re working through 7 sets of a Clean Complex to build strength and reinforce technique. The weight should be challenging enough to require focus and power, but light enough to maintain solid form throughout. This complex allows us to concentrate on generating a strong hip drive for the power clean, followed by practicing speed under the bar and receiving in a squat for the full clean.
Next, we have 3 intervals designed to practice pushing the pace and improving transitions. Since the rep scheme is low and each interval is only 3 minutes of work, you should be able to push hard. The one-minute rest between rounds will help you recover just enough to maintain intensity across all intervals.
Tuesday 10/1/24
Todays’ WOD is a long, endurance-based workout designed to challenge your aerobic capacity and mental toughness. With such a long time domain the key to success is pacing!! This workout teaches you how to manage your effort and find a sustainable rhythm. Over time, this improves your ability to strategize in longer workouts.
A. ‘Autumn Leaves’ -
AMRAP 30:
- 1,000m Row
- 800m Run
- 50 Calories Echo Bike
Wednesday 10/2/24
We’re starting today with some push/pull strength work. Bench press will develop pressing strength that transfers over to movements like HSPU, dips, jerks, and more. Strict pull-ups help build a solid foundation for all of our kipping movements. If you can, try adding a tempo to these to really dial in control and strength.
For the MetCon, we’ve got a dumbbell chipper on deck. Stay explosive on the DB snatches, focusing on quick, efficient movement. The single-arm overhead walking lunges will test and build shoulder stability and core strength, so aim for smooth, controlled steps and lock in that overhead position.
A. Bench Press -
Every 2 Minutes x 6 Sets:
- - 4 Bench Press @70-75%
* 3 Strict Pull-Ups After Each Set
B. ‘Crisp Fall Morning’ -
For Time:
- 60 Alternating DB Snatches 50/35#
- 150' Single Arm OH Walking Lunge 50/35#
Thursday 10/3/24
A. Snatch Balance -
In 15 Minutes Build to a Heavy Double
B. Back Squats -
EMOM 7:
- 3 Reps @ 50-55%
C. Accessories -
3 Sets Of:
- Contralateral Single Leg RDL x 6 Reps/ Side
- Wallball Deadbug x 20 Alternating Reps
- DB Cuban Press x 8 Reps
After getting a feel for Snatch Balances last week, we’re going to see what we’ve got in the tank this week! Focus on a powerful dip and drive, followed by pushing yourself under the barbell quickly.
Next, we have a 7-minute EMOM of Speed Back Squats. Control the descent of each rep, then explode as you stand up. These are designed to develop power and help you maintain solid technique while moving faster.
Friday 10/4/24
A. ‘Maple Pumpkin’ -
EMOM 30:
:30 Sec On :30 Sec Off
Minute 1 - Wall Walks
Minute 2 - Row Calories
Minute 3 - Double Unders
Minute 4 - BMU
Minute 5 - GHDSU
Minute 6 - Rest
By popular request, this week's EMOM features a rest on minute 6! The 30 seconds on, 30 seconds off structure over 6 rounds keeps the intensity high while allowing just enough recovery to maintain a consistent effort. The goal today is to build capacity, learn how to properly pace ourselves, and enhance our ability to perform gymnastics under fatigue.
Saturday 10/5/2
JOIN US FOR OUR 8 & 9 AM PARTNER WOD
‘Cinnamon Stick’ -
3 RFT:
With A Partner:
- 400m Run
- 20 Power Cleans 155/105#
- 20 Front Squats 155/105#
- 20 S2OH 155/105#
- 20 Synchro Burpees
OLYMPIC WEIGHTLIFTING
C. Snatch Lift Off + Snatch Pull -
Every 90 Seconds x 4 Sets:
- 2 Snatch Lift Offs +1 Snatch Pull @ 80-85%
D. Accessories -
3 Sets Of:
- GHDSU x 12-15 Reps
- Sled Push x 100'
- Dual DB Overhead Carry x 100'
A. Hang Power Snatch + Hang Snatch -
Every 2 Minutes x 4 Sets:
- 1 Hang Power Snatch + 1 Hang Snatch @ 60-65%
B. Hang Snatch + Snatch -
Every 2 Minutes x 4 Sets:
- 1 Hang Snatch + 1 Snatch @ 70-75%
Snatches are starting to get heavier! This week, we’ll be working with several different complexes to target specific aspects of the snatch. The first complex will emphasize developing a strong hip drive and improving speed under the barbell. The second complex aims to enhance your comfort in getting under the bar and catching in a squat. Finally, the last complex will focus on building strength in our pull positions. Let’s get after it!
Sunday 10/6/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong