ENDURE Week 8
Monday 10/21/24
A. ‘Thriller’ -
EMOM 16:
Minute 1 - 8 Power Cleans 185/125#
Minute 2 - 10 Bar Facing Burpees
Minute 3 - Max BMU
Minute 4 - REST
*Score is total BMU
A. Hang Power Clean -
In 15 Minutes:
- Build To A Heavy 3 Hang Power Clean
A reminder that this Friday we’re having a Halloween get-together starting at 6:30 PM!
Today, we’re kicking off class by building to a heavy set of 3 Hang Power Cleans. This will help us focus on powerful hip extension and getting under the barbell quickly!
Next up, we have ‘Thriller.’ This EMOM will give us a chance to work on quick singles at a moderate load for power cleans, build our burpee capacity and efficiency, and practice BMUs at our own levels. If
Tuesday 10/22/24
Part A features an EMOM centered on working sets of SHSPUs, along with skill work on Double Unders. The Double Unders will elevate your heart rate and add an extra challenge to the SHSPUs.
‘Somebody’s Watching Me’ marks our final Wallball workout before retesting Karen next week. Last week, we tackled 100 Wallballs, and today we’re stepping it up to 120. Performing the calories before each set will require us to complete Wallballs while fatigued. Challenge yourself to push hard and aim for big sets!
A. EMOM 12 -
Minute 1 - 30 Seconds Of SHSPU
Minute 2 - 30 Seconds Of Double Unders
B. ‘Somebody’s Watching Me’ -
50-40-30:
- Calories Machine Of Choice
- Wallballs 20/14#
*Rest 1 Minute Between Sets
Wednesday 10/23/24
Last week, everyone enjoyed a Wednesday partner workout, so we’re back at it again this week! Plot twist: both partners will be working the entire time! Aim to start slower than you think—the run is your opportunity to recover and breathe, while the row is where I want you to find your threshold pace and push a little harder. This workout is designed to be a long, steady effort focused on maintaining a consistent pace across the 30 minutes.
A. ‘Disturbia’ -
With A Partner...
AMRAP 30:
- 800m Run
- Max Calories Row
- Partner 1 runs 800m while Partner 2 rows for max calories.
- Switch after each 800m run
- Score is total calories
Thursday 10/24/24
A. Pause Back Squat -
Every 2:30 x 5 Sets:
- 4 Reps @ 65-70% With 2 Sec Pause @ Bottom
B. Snatch Complex -
Every 90 Seconds x 5 Sets:
- 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat @ 60-65% of 1RM
C. Accessories -
3 Sets Of:
- Contralateral DB Bulgarian Split Squat x 8 Reps/Side
- Barbell Hip Thrust x 10-12 Reps
- Banded Y Raise x 15 Reps
We are transitioning into Pause Back Squats for the next three weeks. Pause back squats build strength and stability by eliminating momentum, forcing greater focus on form and muscle engagement! Following this, our Snatch complex is designed to reinforce proper snatch mechanics by emphasizing explosive pulling, positioning, and balance under the bar. The loading should allow you to concentrate on technique and work on the snatch without sacrificing form.
Friday 10/25/24
A. Strict Gymnastics -
5 Sets Of:
- Strict Dips x 5 Reps
- Strict C2B Pull-Up x 2-4 Reps
B. ‘Superstition’ -
AMRAP 10:
30-20-10 Reps Of:
- DB Snatch 50/35#
- TTB
+
Remaining Time Max Distance HSW
Class will start with some Strict Dips and Strict C2B. Who was able to get some strict C2B last week? Aren’t they tough?! The stronger we are with strict strength, the better foundation we have for our more dynamic gymnastic movements, and the lower our risk of injury! Our goal is to build a strong, resilient body!
‘Superstition’ is a fun AMRAP that begins with a grippy chipper. Aim to complete the DB Snatches in 1-2 sets and break up the TTB strategically to preserve your grip and manage your heart rate. Once you finish the chipper, start accumulating maximum distance in HSW. Plan to break this into short distances that you can consistently maintain for the remaining time!
Saturday 10/26/2
JOIN US FOR OUR 8 & 9 AM PARTNER WOD
‘I Put a Spell on You’ -
With A Partner:
Buy In: 1,600m Run
+
- 120 Hang Power Cleans 115/75#
- 90 Burpee Box Jump Overs 24/20"
- 60 Thrusters 115/75#
OLYMPIC WEIGHTLIFTING
C. Accessories -
3 Sets Of:
- Glute Ham Raise x 6-8 Reps @30X1
- KB Windmill x 6-8 / Side @30X1
- Weighted Plank x 45-60 Seconds
A. Snatch Jerk + OHS -
Every 2 Minutes x 6 Sets:
- 2 Snatch Grip Push Press + 4 OHS
*Start light and build as you see fit
B. Snatch Lift Off + Snatch -
Every 90 Seconds x 7 Sets:
- 1 Snatch Lift Off + 1 Snatch @65-75%
If you’ve been consistent on Thursdays and Saturdays, our Snatches should feel smooth today! We’ve put in a lot of work, and it’s paying off. Today, Part A will focus on increasing our overhead strength and stability, while Part B will dial in our pull sequence by emphasizing the first pull off the floor. The loading should be enough to help you feel strong and confident in your technique. Our accessories will target hamstring strength as well as shoulder and core stability.
Sunday 10/27/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong