ENDURE Week 10
Monday 11/04/24
B. ‘Roboto’ -
AMRAP 3:
- Max Thrusters 95/65#
Rest 1 Minute
AMRAP 3:
- Max Bar Facing Burpees
A. Power Clean -
Every 2 Minutes x 8 Sets:
Set 1 - 5 Reps @ 60%
Set 2 - 4 Reps @ 65%
Set 3 - 3 Reps @ 70%
Set 4 - 2 Reps @ 75-80%
Set 5 - 1 Rep @ 80-85%
Set 6 - 1 Rep @ 90-95%
Set 7 - 1 Rep @ 95-100%
Set 8 - 1 Rep @ 100+ %
This is our final week of ENDURE. After spending this cycle working on Power Cleans, today we will build to find a new 1RM across 8 sets. Reps and percentages are mapped out to warm up and gradually build to a heavy single!
In Part B, we have a gritty 3-minute-on, 1-minute-off, 3-minute-on effort with the goal of max reps. For the Thrusters, aim to keep the barbell moving and go for big sets with short rests in between. For the Burpees, find a steady cadence and fight for a final push at the end!
Tuesday 11/05/24
Working on gymnastics strength and skills isn’t always fun, but we need to do it to get better! Part A focuses on increasing strict strength and fine-tuning important gymnastics positions (the hollow and arch). This will help prepare us for Part B, where we shift our focus to dialing in our technique on kipping BMU. The goal is to choose a number you can hit unbroken every minute for all 10 minutes. If you don’t have BMU, we can substitute C2B, Pull-Ups, Ring Rows, and more. ‘Bakersville’ is an AMRAP with an increasing rep scheme. Aim to pick a sustainable pace on the row and keep moving on the V-Ups, only taking quick, short breaks when needed.
A. 3-4 Sets -
- 3-4 Strict C2B Pull-Ups
- 8-10 Ring Push-Ups
- 20 Second Hollow Hold
- 20 Second Arch Hold
B. BMU -
EMOM 10:
- BMU x You Pick #
C. ‘Bakersville’
AMRAP 12:
5-10-15-20...
- Row Calories
- V-Ups
Wednesday 11/06/24
This week's workout has a similar structure to last Wednesday's. We have some interval work that will include conditioning, skill, and weightlifting. The goal is to keep efforts consistent across the 8 sets and gradually increase the loading of the Snatch Complex. Begin light and only add weight if your form is solid. Take your time and aim for zero failed reps today!
A. 'Georgia’ -
Every 4 Minutes x 8 Sets:
- 12/9 Calories Echo Bike
- 45 Double Unders
- 1 Hang Power Snatch + 1 Hang Snatch + 1 OHS
*Start Light and Build As Able
*Goal is NO Fails
Thursday 11/07/24
A. Tall Jerk -
EMOM 4:
- 2 Reps With Pause In Catch
@ Empty Barbell
B. Split Jerk -
Every 90 Seconds x 5 Sets:
- 3 Reps With Pause In Catch @ 50-55%
C. Pause Back Squat -
Every 2:30 x 5 Sets:
- 2 Reps @ 75-80% With 2 Sec Pause @ Bottom
C. Accessories -
3 Sets Of:
- Barbell Hip Thrust x 10 Reps
- SA KB Front Rack Carry x 100' / Side
- Weighted Plank x45 Seconds
To kick off class, we are touching base on Split Jerks, as we will see them in our upcoming cycle. Today is a chance to get familiar with the technique! This is our final week of Pause Back Squats; next week we will deload, and the following week you can expect a Back Squat test.
Friday 11/08/24
A. Strict Dips -
Take 15 Minutes To Build To a Heavy 3 Strict Dip
B. ‘Gotham’ -
For Time
30-20-10:
- C2B
10-20-30:
- DB Walking Lunges 50/35#
+
Buy Out - 100' HSW
Today, we are putting our dip strength to the test by building to a 3RM. If you don’t have dips yet, we will spend 15 minutes working on building dip strength!
‘Gotham’ is a couplet of C2B pull-ups and DB Walking Lunges. Between the pull-ups and holding onto the DBs, this workout will get GRIPPY. Be sure to give your grip quick breaks throughout to preserve it. After completing the couplet, there is a 100’ HSW buyout. It’s important to put our skills to the test under fatigue!
Saturday 11/09/2
JOIN US FOR OUR 8&9AM PARTNER WOD
Future -
Alternating Rounds With A Partner..
30 RFT:
- 3 Bar Facing Burpees
- 3 Power Cleans 135/95#
- 3 Front Squats 135/95#
- 3 Push Jerks 135/95#
- 3 Bar Facing Burpees
*Every 5 Minutes Starting @ 0:00 Partners complete a 200m Run
OLYMPIC WEIGHTLIFTING
C. Accessories -
3 Sets Of:
- Tall Box Jump x 5 Reps
- Banded Russian KBS x 15 Reps
- Weighted Side Plank x 30 Seconds / Side
A. Snatch -
Every 90 Seconds x 10 Sets:
- Snatch x 1.1 @ 60-65%
B. Snatch Pulls -
5x2 @ 100+%
In Part A, we are hitting two Snatches every 90 seconds for 10 sets. The goal is to execute smooth, seamless reps today. Pick a weight you feel confident in and focus on consistent technique across the 20 reps. In Part B, we have sets of Snatch Pulls at or above 100% of our 1RM Snatch. Heavy Snatch Pulls will not only make us stronger off the floor but also help build our confidence for heavier Snatches!
Sunday 10/10/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong