PREVAIL Week 7
Monday 12/23/24
Happy Monday!
Today, we’re building to a heavy 3-rep Tempo Overhead Squat—the goal is to focus on strong positions and control. The intent is to build confidence in the position, which will ultimately improve your snatch.
‘The Big Apple’ is a fun partner workout where teammates will split reps evenly. Pick a pace that allows you to sustain a consistent effort, but becomes challenging to maintain by the end!
A. Overhead Squat -
In 15 Minutes.. -
Build to a Heavy 3 OHS @ 31X1
B. ‘The Big Apple’ -
AMRAP 15:
Splitting Reps With A Partner...
- 30/24 Calorie Machine Of Choice
- 20 DB Snatches 50/35#
- 60 Double Unders
- 8 Wall Walks
Tuesday 12/24/24
GYM IS CLOSED TODAY
Happy Holidays & see you Thursday!
Wednesday 12/25/24
GYM IS CLOSED TODAY
Happy Holidays & see you Thursday!
Thursday 12/26/24
A. The City Of Angels -
‘12 Days Of Feast-Mas’
- For Time, adding one movement per round:
- 1 S2OH 135/95#
- 2 Front Squats 135/95#
- 3 Squat Clean 135/95#
- 4 Deadlifts 135/95#
- 5 Box Jumps 24/20"
- 6 Wall Balls 20/14#
- 7 Toes to Bar
- 8 Push Ups
- 9 Slam Balls 20/15#
- 10 Pull-Ups
- 11 DB Front Rack Reverse Lunge 50/35#
- 12 Devils Press 50/35#
Today we’re doing our 12 Days of Christmas WOD! There is Open Gym today, so please be mindful of your setup to save space for others! For this workout, start with 1 S2OH, then do 2 Front Squats and 1 S2OH, then 3 Squat Cleans, 2 Front Squats, and 1 S2OH, and so on. Work your way up to 12 Devil’s Press and then back down. Pace yourself—this workout is spicy! Focus on quick transitions and work at a pace you can breathe through.
Friday 12/27/24
A. Strict Press -
5 Sets Of:
- Strict Press x 6 Reps @ 65-70%
- 10 Band Pull Apart
B. ‘The Windy City’ -
EMOM 16:
40 Sec On, 20 Sec Off
Minute 1 - Burpees
Minute 2 - DB Box Step-Up 50/35#
Minute 3 - Ab Mat Sit-Up
\Minute 4 - Echo Bike
Today we’re building shoulder strength with the Strict Press and keeping those shoulders mobile with Band Pull-Aparts—focus on quality reps and control! Then, it’s time for ‘The Windy City’—a 16-minute EMOM where you’ll tackle Burpees, DB Box Step-Ups, Ab Mat Sit-Ups, and Echo Bike. Find a sustainable pace to keep your score steady and push through each round!
Saturday 12/28/24
JOIN US FOR OUR 8&9AM PARTNER WOD
‘Space City’ -
With A Partner..
AMRAP 35:
- 800m Run (Together)
- 2,000m Row (Switch Every 500m)
OLYMPIC WEIGHTLIFTING
Today’s workout is all about building jerk power under fatigue from the front squats! As you get tired, it’s crucial to maintain technique and explosive power for the push jerk and split jerk. We’ll also work on unilateral strength and core stability with Single Arm DB Push Presses and Contralateral KB Bulgarian Split Squats, which help improve balance, overhead stability, and muscular imbalances. Add in Pendlay Rows for a strong back, Turkish Get-Ups for shoulder stability, and weighted planks to round out the full-body strength and stability.
A. Front Squat + Jerk Complex -
Every 2 Minutes x 8 Sets: -
2 Front Squats + 1 Push Jerk + 1 Split Jerk
*Start light and build to a heavy set
B. 4 Sets -
- Single Arm DB Push Press x 5 / Side
- Contralateral KB Front Rack Bulgarian Split
Squat x 6 / Side
C. Accessories -
3 Sets Of:
- Pendlay Row x 8 Reps
- Turkish Get Up x 2 Reps / Side
- Weighted Plank x 30-45 Seconds
Sunday 12/29/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong