PREVAIL Week 1 (transition week)

Monday 11/11/24

B. ‘Tested Tough’ -
AMRAP 10:
- 10 TTB
- 50' Single Arm OH Walking Lunge 50/35#

A. Overhead Squat -
Every 2:30 x 4 Sets:
- 8 Overhead Squats @ RPE 5-7

This week is a transition week as we enter our next cycle, Prevail. Stay tuned for more information about this cycle—we’ll post a review of the cycle focuses on Instagram next weekend.

Class will kick off with some overhead squats. We’ll complete 8 reps at a time to build comfort and confidence in the movement. Aim to keep the loading moderate to prioritize strong form.

Tested Tough is an AMRAP where we should move steadily throughout. Take quick breaks on the toes-to-bar as needed, but keep moving on the lunges. The goal is to build midline and shoulder stamina, as well as incorporate some unilateral lower body training.


Tuesday 11/12/24

The stimulus of this workout is all about building cardiovascular endurance while focusing on transitions and speed. You’ll need to push hard on the Echo bike and stay quick and consistent on the double-unders. The rest periods are just as important—use them to actively recover so you can hit the next set with intensity!

A. ‘Go Like Never Before’
Every 6 Minutes x 5 Sets:
- 15/12 Calories Echo Bike
- 40 Double Unders
- 12/9 Calories Echo Bike
- 20 Double Unders
*Rest Remaining Time


Wednesday 11/13/24

Find Your Strong is a challenging workout that combines rowing, power snatches, and wall walks to test both your physical strength and mental endurance. Most athletes will complete it in 15-20 minutes, so focus on maintaining a steady pace throughout. Keep your rowing controlled, use your hips for power in the snatches, and break up the wall walks with short rest to avoid fatigue. Consistency is key—stay focused on form and pacing to push through the entire workout.

A. 'Find Your Strong’ -
For Time:
- 1,000m Row
- 30 Power Snatches 95/65#
- 10 Wall Walks
- 800m Row
- 20 Power Snatches 95/65#
- 8 Wall Walks
- 600m Row
- 10 Power Snatches 95/65#
- 6 Wall Walks


Thursday 11/14/24

A. Front Squat -
Every 2:30 x 6 Sets:
- 3 Reps @ 70%

B. Hang Power Clean-
Every 90 Seconds x 5 Sets:
- 3 Reps @ 60%

C. Accessories -
3 Sets Of:
- Sled Push x 100'
- Dual KB Front Rack Carry x 200'

This week of Front Squats, we are establishing a foundation with moderate weight and solid technique, focusing on depth and control. We are pairing Front Squats with Hang Clean work this cycle to reinforce explosive hip extension, speed under the bar, and upper back strength—all essential for maximizing front squat performance.


Friday 11/15/24

A. ‘Forever Faster’ -
Every 2 Minutes x 8 Sets:
- 2-4 BMU + 25' HSW

B. For Quality -
3 Sets Of:
- Strict TTB x 6-8 Reps @31X0
- Push-Up x 10-15 Reps
- Bent Over Barbell Row x 8-10 Reps @ 21X2

Forever Faster is all about building strength, stability, and control while having some fun with gymnastics skills. In Part A, we’ll challenge your upper body and core with bar muscle-ups and handstand walking, focusing on efficiency and maintaining solid form as you move through 8 sets.

Then, in Part B, we shift gears to focus on core and upper body strength. It’s all about quality reps and controlled tempo to boost your pressing power and back strength.


Saturday 11/16/2

JOIN US FOR OUR 8&9AM PARTNER WOD

‘The Only Way Is Through’ -
With A Partner
AMRAP 30:
- 800m Run
- 40 Dual DB Thrusters 50/35#
- 30 Burpee Box Jump 24/20"
- 20 Dual DB Devils Press 50/35#
*athletes must switch every 5 reps

OLYMPIC WEIGHTLIFTING

C. Split Jerk -
Every 2:00-2:30 x 4 Sets:
- 3 Reps @ 70%

D. Accessories -
3 Sets Of:
- Front Rack Revese Lunges x 8 / side (light weight)
- Box Jump x 5 (for height)
- DB Strict Press In Split Stance x 8 Reps / Side

A. Jerk Dip -
EMOM 3:
-
5 Reps @ 50%

B. Jerk Complex -
Every 90 Seconds x 4 Sets:
- 1 Push Press + 1 Split Jerk @ 55-60%

This session is designed to improve your jerk technique, power, and stability across all stages of the movement. We’ll start with the Jerk Dip, emphasizing a strong dip position and control to ensure the foundation of your jerk is solid. Next, we move into the Jerk Complex to reinforce the leg drive needed for a strong jerk. In the Split Jerk, we’re focused on refining your timing, footwork, and balance. The accessory work at the end targets leg and shoulder strength, building the stability and explosiveness needed to support the main lifts while improving overall power and control in the split stance.


Sunday 10/17/24

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong