ENDURE Week 6
Monday 10/7/24
B. ‘Ride Or Die’ -
EMOM 10:
Minute 1 - 15/12 Calories Echo Bike
Minute 2 - 40 Sec Of Max Wallballs 20/14#
A. Clean Complex -
Every 90 Seconds x 8 Sets:
- 1 Hang Clean Pull + 2 Hang Power Cleans
Sets 1-2 @ 50%
Sets 3-4 @ 55-60%
Sets 5-6 @ 65-70%
Sets 7-8 @ 75%
Today’s Clean Complex focuses on dialing in our timing from the hang position while emphasizing strong hip extension. Gradually building over 8 sets will help us concentrate on technique.
Next, we have ‘Ride or Die,’ which will leave us with jell-o legs. Aim to choose a pace you can sustain on the Echo Bike, and make the most of the 40 seconds of wall balls. Can anyone stay unbroken for 40 seconds each round? Be sure to focus on your breathing throughout this workout!
Tuesday 10/8/24
During Part A, we will have the opportunity to practice our technique, progressing from basic to advanced skills. We will focus on both strict and kipping movements, which will be beneficial whether you're looking to refine your BMU form or determine what you need to work on to achieve your first one!
‘Bestie’ will be a spicy upper-body workout. Between these three movements, your arms will feel fatigued. Utilize strong legs to assist with the S2OH, and plan to break up movements as needed to avoid going to failure.
A. BMU Progressions -
15-20 Minutes Of Coach Led BMU Progressions / Practice
B. ‘Bestie’ -
3-6-9-12-15 Reps Of:
- Dual KB S2OH 53/35#
- TTB
*45 Double Unders After Each Set
Wednesday 10/9/24
Today, we are retesting our endurance workout from June 6th. Choose the option that suits you best and ease into it. Start at a steady pace that you know you can sustain, gradually increasing your effort as able. The goal is to finish this workout feeling like you paced yourself appropriately and didn’t leave anything in the tank! If you choose the running option, feel free to bring a watch to track your distance if you’d like to run an alternate route instead of our typical mile.
A. ‘Homie’ -
For Time...
Option 1:
- 6K Row
Option 2:
- 12K Bike Erg
Option 3:
- 4 Mile Run
**RETEST From 6/5
Thursday 10/10/24
A. Back Squats -
EMOM 10:
- 2 Reps @ 55-60%
B. Barbell Overhead Walking Lunge -
- 3x50'
C. Accessories -
3 Sets Of:
- Russian KBS x 15 Reps
- KB Suitcase Carry x 100' / Side
- Supinated Dead Hang x 30-45 Seconds
Welcome to Week 2 of our Speed Squats! This week, we are increasing the weight by 5% and performing 2 reps every minute for 10 minutes. Aim to control the descent and stand up quickly. Up next, we have some single-leg, overhead, and core stability work with our Overhead Walking Lunges. Start light and build in weight as you see fit.
Friday 10/11/24
A. 3-4 Sets -
- 8-10 Strict Dips
- 6-8 Single Arm DB Rows / Side
- 30 Sec Hollow Hold
B. ‘Partner In Crime’ -
For Time:
- 40 Deadlifts 225/155#
- 80 Burpees Over Barbell
*Partition However
This week, we are working with larger sets of dips, superset with Single Arm DB Rows and Hollow Holds. ‘Partner in Crime’ is a chipper workout that you can tackle in your own way! Partition the reps of Deadlifts and Burpees however you'd like. Aim to choose a structure that allows you to keep moving without taking too many rest breaks!
Saturday 10/12/2
JOIN US FOR OUR 8 & 9 AM PARTNER WOD
‘Swolemate’ -
AMRAP 30:
Splitting Reps With A Partner..
- 400m Run
- 100 Air Squats
- 80 Push-Ups
- 400m Run
- 60 DB Box Step-Ups 50/35#
- 50 V-Ups
OLYMPIC WEIGHTLIFTING
C. Accessories -
3 Sets Of:
- GHD Hollow Hold x 30-45 Seconds
- Lateral Sled Drag x 50'/ Side
- Dual DB OH Carry x 100'
A. Power Snatch Complex -
Every 2 Minutes x 8 Sets:
- 1 Power Snatch + 1 Hang Power Snatch + 2 OHS
*Start light and build as you see fit
B. Halting Snatch Pull -
Every 2 Minutes x 4 Sets:
- 3 Halting Snatch Pulls @ 85-90%
This week’s complex emphasizes various components of the snatch, helping us refine our technique in different positions. It encourages fluid movement and proper mechanics, transitioning from the power snatch to the hang power snatch and into the overhead squat. Start light and build as you’re able to maintain smooth form. Following that, we will focus on Halting Snatch Pulls to build our pulling strength from the floor while maintaining proper posture and positioning as we pull.
Sunday 10/13/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong