ENDURE Week 7
Monday 10/14/24
A. ‘Bewitched Barbell’ -
'DT'
5RFT:
- 12 Deadlifts 155/105#
- 9 Hang Power Cleans 155/105#
- 6 Push Jerks 155/105#
A. 3 Sets -
- Dual KB Front Rack Walking Lunge x 16 Reps
- Contralateral Single Leg RDL x 6 Reps / Side
- Forearm Plank x 60-90 Seconds
Class kicks off with some unilateral lower body and core strength work, which is great for enhancing stability, reinforcing proper movement patterns, and preventing injuries. These movements will also prep your body for the barbell work ahead!
Next up, we have ‘Bewitched Barbell,’ also known as ‘DT.’ This is our October test, so keep in mind that we’ll retest in January. DT is a barbell burner that’ll get grippy by the end. Break up your reps strategically to keep moving. The load should feel light on the deadlifts, moderate on the hang power cleans, and challenging on the push jerks. This isn't a heavy day, so scale accordingly!
Tuesday 10/15/24
Class kicks off with strict upper body gymnastics, building a strong foundation for kipping movements and warming us up for Part B. In Part B, we’ll focus on improving our BMU and TTB skills while allowing enough rest and recovery to maintain quality and consistency across sets.
‘Graveyard Grind’ is a conditioning piece that will challenge your ability to maintain intensity and coordination. Break up your double unders to keep your heart rate in check and avoid tripping, while sticking to a steady pace on the burpee box jump overs!
A. 3-4 Sets -
For Quality:
- 2-4 Strict Chest-to-Bar Pull-Ups
- 2-3 Ring Dips @41X2
- 10 Hollow Rocks
- 20-30 Second Arch Hold
B. EMOM 12 -
Minute 1: 2-4 BMU
Minute 2: 8-10 TTB
Minute 3: Rest
C. ‘Graveyard Grind’ -
For Time:
100-80-60-40-20
- Double Unders
*10 Burpee Box Jump Overs After Each Set 24/20"
Wednesday 10/16/24
Today, we’ve got a wallball sandwich to tackle with a partner! Working with a buddy will give you some rest throughout this chipper. Plan to work at a threshold pace—pushing as fast as you can without slowing down. It’s also a great opportunity to practice wallballs for our upcoming retest of ‘Karen.’ If you’re up for a challenge, try using a heavier wallball than usual!
A. ‘Scream Team’ -
Splitting Reps With A Partner...
For Time:
- 100 Calories Echo Bike
- 200 Wallballs 20/14#
- 100 Calories Rowing
Thursday 10/17/24
A. Hang Power Snatch -
In 15 Minutes Build To A Hang Power Snatch
B. Back Squat -
EMOM 10:
- 2 Reps @ 60-65%
C. Accessories -
3 Sets Of:
- Glute Ham Raise x 6-8 Reps
- Strict TTB x 8-10 Reps
- Side Plank x 45-40 Seconds
This week, we’re kicking off Thursday by building to a heavy hang power snatch, testing both technique and strength. After that, we’ll move into our third and final week of speed squats, increasing the load by another 5%. Finally, we’ll wrap up with accessory work to strengthen the hamstrings and core.
Friday 10/18/24
A. Bench Press -
5x5
*Build as you see fit
+
8-10 Band Lat Pull-Downs After Each Set
B. ‘Killer Kettlebells’ -
For Time:
- 800m Run
- 100 American KBS 53/35#
- 800m Run
Today, we’ve got working sets of bench press paired with banded lat pull-downs. Our MetCon, “Killer Kettlebells,” will be a fun burner! Pace the first run so you’re ready to attack the kettlebell swings—aim for big sets on the swings! Start the second run slow, then gradually increase your speed, aiming to finish strong!
Saturday 10/19/2
JOIN US FOR OUR 8 & 9 AM PARTNER WOD
‘Full Moon Madness’ -
AMRAP 28:
- 50 Burpees
- 50 Front Squats 135/95#
- 50 DB Snatches 50/35#
- 50 C2B Pull-Ups
OLYMPIC WEIGHTLIFTING
C. Accessories -
3 Sets Of:
- Half Kneeling Single Arm KB Press x8-10/Side
- Bulgarian Split Squat x 6 / Side
- GHDSU x 15 Reps
A. Overhead Squat -
Every 3 Minutes x 4 Sets:
- 8 OHS
B. Halting Snatch Pull -
Every 2 Minutes x 4 Sets:
- 2 Halting Snatch Pulls @ 90+%
This week, we’re focusing on strength work to build the foundation of our snatch—overhead squats and snatch pulls. Start light and build each set for the OHS. The snatch pulls should be heavier than last week, so increase the weight as needed. Afterward, our cool down includes strength accessories for the shoulders, unilateral lower body, and midline.
Sunday 10/20/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong