ENDURE Week 9
Monday 10/28/24
B. ‘Thriller’ -
'Karen'
For Time:
- 150 Wallballs 20/14#
A. Deadlift -
- 4x6 Deadlift @ 60-65%
* After Each Set 30-45 seconds Side Plank
We’re kicking things off with working sets of deadlifts to strengthen our posterior chain. After each set, we’ll focus on midline stability with side planks. Following the hinging in Part A, we’ll shift gears to squatting in Part B with our retest of ‘Karen.’
We’ve been building up our wall ball skills in recent weeks to prepare for this workout, so come in with a solid game plan! Aim to chip away at the reps with consistent sets, and keep your rest short—no more than 10 seconds between sets. Keep an eye on the clock and be ready to pick the ball back up quickly!
Tuesday 10/29/24
Part A consists of some strict strength work to prepare us for today’s MetCon in Part B. Focus on maintaining proper form and performing slow, controlled reps throughout the three sets.
‘Long Story Short’ features a spicy 21-15-9 rep scheme, with a 400m run before each set. Between the pull-ups and the shoulder-to-overhead, your arms will feel the burn. Use the run as an opportunity to recover, allowing you to attack each set. Plan to break the reps up early to prevent burning out and maintain a steady pace throughout the workout.
A. 3 Sets -
- Strict Pull-Ups x 2-4 Reps
- Half Kneeling Single Arm KB Should Press x 6 Reps / Side
- Hollow Hold x 30 Seconds
B. ‘Long Story Short’ -
For Time
- 400m Run
- 21 Pull-Ups
- 21 KB S2OH 53/35#
- 400m Run
- 15 Pull-Ups
- 15 KB S2OH 53/35#
- 400m Run
- 9 Pull-Ups
- 9 KB S2OH 53/35#
Wednesday 10/30/24
‘Tis The Damn Season’ emphasizes smart pacing and gradual progression. As you tackle the machine calories, aim for 70-80% effort to ensure you can transition quickly to the barbell for the complex. Planl to maintain a steady rhythm on the machine to avoid fatigue before your lifts. Use each of the 10 sets to build in weight, gradually increasing to find a challenging load by the final set. Remember, you should have 60-90 seconds of rest after each round to recover and set up for the next effort. This is your time to hone your technique while pushing limits.
A. ‘'Tis The Damn Season’ -
Every 3 Minutes x 10 Sets:
- 12/9 Calories Machine Of Choice
- 1 Clean Deadlift + 1 Power Clean + 1 Hang Power Clean
*Start light and build to a challenging complex across 10 sets
Thursday 10/31/24
A. Pause Back Squat -
Every 2:30 x 5 Sets:
- 3 Reps @ 70-75% With 2 Sec Pause @ Bottom
B. Snatch Complex -
Every 90 Seconds x 5 Sets:
- 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat @ 65-70% of 1RM
C. Accessories -
3 Sets Of:
- Barbell Hip Thrust x 10 Reps
- Copenhagen Plank x 30 Seconds / Side
- DB Cuban Press x 8-10 Reps
No significant changes from last week! We’re continuing to focus on building our back squat strength with pause work, as well as increasing confidence in our moderate to heavy snatch complex. This week, we’ll be lifting slightly heavier than last week for both movements.
Friday 11/1/24
A. Bench Press -
Every 2 Minutes x 5 Sets:
- 8 Bench Press @ 60-65%
B. ‘Gold Rush’ -
With A Partner Alternating Complete Rounds..
AMRAP 15:
- 7 Burpees
- 6/4 Calorie Echo Bike
- 3 Right-Arm DB Hang Clean + Jerks 50/35#
- 3 Left-Arm DB Hang Clean + Jerks
This week, we are taking a break from dips and focusing on building our pressing strength with the bench press.
‘Gold Rush’ is a fun partner AMRAP where partners alternate each round. When it’s your turn to go, plan to push the effort and sprint through your work, as you’ll get to rest while your partner takes their turn. The rep scheme is low, so keep moving and practice quick transitions. And don’t forget to cheer your partner on!
Saturday 11/2/2
NO 8 & 9 AM WOD TODAY
OLYMPIC WEIGHTLIFTING
C. Accessories -
3 Sets Of:
- Negative Box Step Down @ 30X1 x 5/ Side
- Banded Russian KBS x 15 Reps
- Dual KB Front Rack Carry x 100'
A. Hang Snatch -
Take 15 Minutes To Build To A Heavy Double Hang Snatch
B. Snatch Pulls -
5x3 @ 80-90%
Today, we are taking 15 minutes to build to a heavy double hang power snatch. The goal is to lift as heavy as you can while maintaining solid technique. If your technique starts to break down, call it! After this, we’ll move on to heavy snatch pulls to build our strength off the floor. In the upcoming weeks, we will be putting all of this snatch work to the test as we aim for a 1RM snatch.
Sunday 10/3/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong