🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This piece develops lower-body power and upper-body explosiveness through repeated jumping and plyometric push-ups. The minute-on structure gives just enough rest to keep reps sharp without turning it into conditioning.

- Treat every rep as max effort. This type of training is about quality over volume.

- Alternating Lunge Jumps: Start in a lunge position with your torso tall and upright. Swing your arms up and drive with your legs off the ground, switching your legs mid-air and landing firmly in a lunge position.

- Plyo Push-ups: Start by lowering yourself to the ground, pausing for a split second at the bottom. Explode up as fast and aggressively as you can, aiming to get your hands as high off the ground as possible. Bend your arms and catch yourself on the plates, trying not to sink at all when you land.

- Fitness Attribute Improved: Explosive Power

LUNGE JUMPS

- 6 Box Split Jumps

- 3 High Box Jumps

- 3 Seated Box Jumps

- 3 Depth Broad Jumps

- 3 Broad Jumps

- 3 Squat Jumps

- 3 Vertical Jumps

PLYO PUSH-UPS

- Depth Push-ups

- Medball Push-Ups (Alternating Hands)

- Overhead Medball Throw

- Medball Slams

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:30 Pec Stretch On Wall Per Side

15 Calf Raises [Each Leg]

15 Side-to-Side Pogo Hops [Each Leg]

10 High Knees Skips

10 Push-ups

5 Small Jumps Forward, Right Leg

5 Small Jumps Forward, Left Leg

5 Plyo Push-ups (Not to Plate)

4 Lunge Jumps

2 Plyo Push-ups To Plate

- Overview: This is the third week of our 8-week Endure strength cycle. This cycle alternates high-rep, strength-endurance work with lower-rep, heavy loading to build both muscular stamina and raw strength.

- High-rep weeks utilize the bench press, back squat, and deadlift at moderate percentages to increase time under tension, enhance joint & tendon durability, and sustain force production. Choose weights you can finish with 1-2 reps in reserve. Control every rep and fight to hold form as fatigue builds during each set.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press at Light Weight

5 Bench Press at Light-Moderate Weight

Build to Starting Weight

- Overview: Today's conditioning piece will test your muscular stamina with big sets of bench press and hang power cleans after we get your heart rate elevated. Work to keep moving constantly, never taking any working set to failure. Use the shuttle runs to moderate intensity.

- Use two dumbbells for the bench and hang power cleans, choosing a weight that allows you to complete at least 10 reps at a time.

- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.

- Shuttle Runs: Every 10-meter segment = 1 rep (down & back = 2 reps). At each turnaround, only one foot and one hand must touch the ground over the line.

- Intended Intensity: RPE 5-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 2-3 Rounds

- Today's AMRAP is very muscularly demanding, especially as heart rate increases with the hang power cleans and shuttle runs.

- Keep plenty of reps in the tank, never taking any working set to muscular failure.

- You might want to perform the first shuttles before the power cleans at a lower RPE (5-6) and the shuttle runs before the bench at a higher RPE (7-8).

- During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off.

DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- Sub Barbell, @weight(65/45)

- Floor Press

- Hand-Release Push-ups

- Weighted, Deficit, or Standard Push-Ups

V-UPS

- Reduce Reps

- Alternating Single-Leg V-ups

- Tuck Crunches

- Sit-Ups

- Hollow Rocks

10 SHUTTLE RUNS

- 100m Run

- 0:30 Moderate Effort on Treadmill/Runner

- 9/7 Calorie Row

- 9/7 Calorie Bike Erg

- 7/6 Calorie Ski

- 7/6 Calorie Echo Bike

- 10 Burpees

DUMBBELL HANG POWER CLEAN

- Reduce Loading/Reps

- Dumbbell Power Clean

- Dumbbell Hang Power Snatch

- Alternating Dumbbell Snatch, @dumbbell(35/25)

- Sub Barbell, @weight(65/45)

- Kettlebell Swings, @kettlebell(35/26)

2 Rounds:

5 Dumbbell Bench Press

5 V-ups

5 Shuttle Runs

5 Dumbbell Hang Power Cleans