PREVAIL Week 8
Monday 12/30/24
Happy Monday!
Today’s workout is a fun partner WOD that’s designed to test both endurance and strength. You’ll be splitting reps with a partner on some classic CrossFit movements, including double unders, front rack reverse lunges, handstand push-ups, snatches, and a tough echo bike buy-out.
The intent of today’s workout is to focus on pacing and efficiency—break the reps up early to avoid fatigue, and stay smooth throughout. The double unders and echo bike will challenge your cardio, while the lunges, snatches, and handstand push-ups will test your strength and gymnastics ability.
A. ‘Cheers’ -
For Time
Splitting Reps With A Partner:
- 300 Double Unders
- 60 Front Rack Reverse Lunges 155/105#
- 60 HSPU
- 300 Double Unders
- 30 Snatches 155/105#
- 30 SHSPU
+ Buy Out:
- 100/70 Calories Echo Bike
Tuesday 12/31/24
Today's workout, 'Midnight', is all about pushing your effort during high-intensity intervals. Since you’re resting while your partner works, the goal is to give maximum effort during your turn.
This type of workout—high-intensity intervals—improves cardio endurance, power, and strength while allowing you to maintain intensity through the built-in rest. Focus on quick transitions and be sure to cheer your partner on along the way!
A. ‘Midnight’ -
12 Rounds
Alternating Rounds With A Partner:
- 12/9 Calorie Row
- 7 Burpee Box Jump Overs 24/20"
- 5 Deadlifts 225/155#
Wednesday 1/1/25
GYM IS CLOSED TODAY
Happy Holidays & see you Thursday!
Thursday 1/2/25
A. Front Squat -
In 15-20 Minutes...
- Build To A Heavy 3 Front Squat
B. Accessories -
3 Sets Of:
- DB Single Leg RDL x 6 Reps / Side
- Barbell Sit-Ups x 10 Reps
C. Cool Down -
3 Sets of:
- Dual KB Overhead Marches x 45 Seconds
- Copenhagen Side Plank x 30 Seconds / Side
We are putting our Front Squat work to the test by building to a heavy 3 reps today! Be sure to bring the energy and hype up your gym buddies as you build! Next, we hit some accessories with single-leg RDLs to improve stability and barbell sit-ups for core strength. Finish with a cool-down of overhead marches and Copenhagen side planks to fire up the core and improve shoulder stability. Focus on quality movement throughout—this is about getting stronger, more stable, and mobile for those big lifts!
Friday 1/2/25
A. Strict Press -
6 Sets Of:
- Strict Press x4 Reps @ 75-80%
- Top Of Ring Row Hold x 20 Seconds
B. ‘Toast’ -
For Time:
- 40/30 Calories Machine Of Choice
- 30 TTB
- 40/30 Calories Machine Of Choice
- 20 C2B
- 40/30 Calories Machine Of Choice
- 10 BMU
We’re starting with strict press and ring row holds to build pressing strength and shoulder stability. After that, we hit 'Toast'—a grippy workout combining high-intensity machine work with TTB, C2B, and BMU. Focus on pacing the machine at 80-85% effort to conserve grip and energy for the gymnastics movements. Break up the TTB and C2B into smaller sets (10-15 reps), and keep muscle-ups efficient with small sets and quick transitions. The goal is smooth, controlled reps and maintaining intensity throughout the 12-minute cap.
Saturday 1/4/25
JOIN US FOR OUR 8&9AM PARTNER WOD
‘New Year’ -
With A Partner..
For Time:
- 100 American KBS 53/35#
- 100 KB Goblet Squats
- 100 KB Single Arm Hang Power Clean
- 100 Push-Ups
- 100 Ab Mat Sit-Ups
Buy Out: - 20 Turkish Get Ups
OLYMPIC WEIGHTLIFTING
Today, we’re building to a heavy split jerk—focus on speed and stability under the bar. Take your time building up in weight and stay focused; we’ve been working on these for the past 7 weeks! Then, hit an accessory circuit with death drops to broad jumps, KB gorilla rows, and dual KB overhead carries to build power, strength, and endurance. Finish with Pallof presses for core strength and single-leg hip thrusts for glute activation.
A. Split Jerk -
In 15-20 Minutes...
- Build To A Heavy Split Jerk
B. Accessory -
3 Sets Of:
- Death Drop To Broad Jump x 5 Reps
- Alternating KB Gorilla Row x 16 Reps
- Dual KB Overheaed Carry x 100'
C. Cool Down -
3 Sets Of:
- Pallof Press + Rotation x 10 Reps / Side
- Single Leg Hip Thrust x 8 Reps / Side @21X2
Sunday 1/5/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong