Workout Highlights - week of April 21st

Get Ready to Crush the Week Ahead! 

Alright, team! This week, we’re turning up the intensity and honing in on muscular stamina, aerobic threshold efforts, and refining our technical skills even when we’re feeling the burn. It’s time to dig deep and embrace the challenge ahead. Here’s what you can expect in your workouts this week!

Weekly Training Breakdown

Strength and Olympic Lifting Progressions:

Monday: Deficit Split Squat + Strict Press
We’re hitting the ground running by building unilateral strength and overhead pressing capacity. Get ready to stabilize and power up!

Wednesday: Deadlift Wave Loading
It’s all about those heavy pulls this session! We’ll be working on strong singles above 90% to ramp up that absolute strength. Trust the process!

Thursday: Snatch EMOM
We’ll focus on high-percentage snatch efforts, blending technical refinement with managing fatigue. Get comfortable being uncomfortable—this is where the magic happens!

Friday: Back Squat EMOM
We’ll be working through some heavy singles to reinforce your squat confidence and positional integrity. Let's tackle these with great form and bracing mechanics. Get ready to touch some singles on the minute at 90%+

Conditioning Themes

Monday: Muscular Stamina + Fast Transitions
Kickstart the week with a fast-paced AMRAP! We’ll emphasize quick rounds while maintaining your movement integrity. Keep that heart rate up and push through!

Tuesday: Aerobic Threshold + Power Output
Time to build that endurance! Expect long-set repeatability with rowing, running, and biking. Let’s see how well you can sustain through these challenging repeats. 

Wednesday: Sprint AMRAPs
Get ready for some high-octane work! We’ll mix barbell, gymnastics, and box movements in tight windows. Speed and efficiency are the names of the game—stay sharp!

Thursday: High-Skill Benchmark
We’re retesting the classic "Amanda" workout. This is your chance to shine and showcase your technical prowess and stamina. Go all out! For those not as technically versed here, we will have multiple options to tackle the workout and make it a fun test to tackle in the coming week. 

Friday: Structured Midline Conditioning
Finish the week strong with EMOM-style grit work. We’ll mix in some accessory carries to bolster your core stability and endurance. Let’s grind it out!

Weekend Training Focus

Saturday: Partner-Based Strict Gymnastics and Rowing Challenge
Grab a buddy and get ready to boost your strict gymnastics stamina and rowing capacity. Teamwork makes the dream work—let’s push each other to new heights!

Sunday: Classic Aerobic Durability Test
We’re wrapping up the weekend with a bang! This classic test will pair running, wall balls, and handstand walks. Focus on your pacing and efficiency; you’ve got this!Expect some good time here to go over Handstand Walk Progressions and some fun play time prior to the workout. Sara-Marie is primed and ready to help athletes work on getting more confident on their hands!

This week is all about pushing your limits and refining your skills. Embrace the challenge, stay consistent, and support your fellow athletes,remember: Remember, each day you come in brings you closer to your goals.. Let’s make this week count, team! Bring that energy, and let’s crush it together! 💪🔥