Workouts

Together We Will Endure

Glossary of Terms

  • AMRAP = As Many Reps/Rounds As Possible
  • FT = For Time
  • SDHP = Sumo Deadlift High Pull
  • STOH = Shoulder To Overhead
  • DB = Dumbbell
  • WB = Wall Balls
  • UB = Unbroken
  • GTOH = Ground To Overhead
  • DU = Double Unders
  • TGU = Turkish Getups
  • EMOM = Every Minute On The Minute
  • EOMOM = Every Other Minute On The Minute
  • CTB = Chest To Bar
  • K2E = Knees To Elbows
  • T2B = Toes To Bar
  • OHS = Overhead Squat
  • ME = Max Effort
  • AFAP = As Fast As Possible
  • BURPEE OTB = Burpee Over The Bar

Tuesday Jun. 23

Info

Tonight is our first night of Summer League! The briefing for tonight's workouts will begin at 5:30, but come a few minutes early to warm up and meet your team.

Tonight's theme is team colors! Every team has a color assigned to them, so represent your team with your color! Team rosters and colors can be found here.

Please note that there will be no regular 5:30 pm S&C classes 6/23, 6/30 and 7/7.

Strength

8:00 EMOM
x3 power snatch between 70%-75% of 1RM*

Accessory Oly Work:
4x2 heavy snatch pulls @ 110-120% of 1RM*

*both movements should be slightly heavier than last week, assuming your technique was solid.

Conditioning

20:00 EMOM
1: x16/12 ski cals
2: x12-16 V-ups
3: x12-16 push ups
4: x6-8 sandbag cleans (100/70)

**CP posted on Gym whiteboard**

Monday Jun. 22

Info

Please note that we will be hosting a workshop for young female athletes for the 90+ Project on today, 6/22 at 11 am.

We kindly ask that members do not use the gym from 11 am -12 pm in order to give these athletes the best experience possible.

Learn more about the 90+ Project here.

Thanks!

Strength

Tempo Back Squats

7x4 @ 23XX

*goal with tempo back squats is to slow the movement down to expose movement deficiency, increase lifting control and perfect form. Use same weight from last week, but recognize the additional set.

Conditioning

21-15-9

DB hang clean and jerk (RA)
Goblet squats (x2)
DB hang clean and jerk (LA)
CTB pull up

DB weight: 50/35

**CP posted on Gym whiteboard**

Saturday Jun. 20

Info

Please note that we will be hosting a workshop for young female athletes for the 90+ Project on Monday, June 22 at 11 am.

We kindly ask that members do not use the gym from 11 am -12 pm on that day in order to give these athletes the best experience possible.

Learn more about the 90+ Project here.

Thanks!

Strength

3 Rounds NOT For time:
1:30 Double KB Front-Racked Hold
x12-18 Ring Push Ups

Conditioning

8 alternating rounds with partner
x10 (-2) 100’ shuttle runs
x10 power cleans (135/95)
x15 Goblet Squats 53/35)

**CP posted on Gym whiteboard**

Friday Jun. 19

Info

Please note that we will be hosting a workshop for young female athletes for the 90+ Project on Monday, June 22 at 11 am.

We kindly ask that members do not use the gym from 11 am -12 pm on that day in order to give these athletes the best experience possible.

Learn more about the 90+ Project here.

Thanks!

Strength

4 rounds

x8-12 dips*
ss
x12-16 heavy gorilla rows
rest :90s

*if you can perform more than 12 UB dips...weight this movement to land in the stated rep scheme

Conditioning

15:00 EMOM
50/40 calorie row
x40 WBs
x30 box jump overs
x20 deadlifts (205/135)

**CP posted on Gym whiteboard**

Thursday Jun. 18

Info

Summer League Rosters are up! Check out your teams and additional information here.

Strength

T2B skill work

Coach will spend time working on hand placement/efficient kip pattern

*scaling for single leg T2B, T2LB, or knees to elbows.

Conditioning

Version 1:
x30 T2B
800m run
x50 clean and jerks (115/85)
800m run
x30 T2B

Version 2:
x30 alt T2B
800m run
x50 clean and jerks (95/65)
800m run
x30 alt T2B

Version 3:
x30 knees to elbows
800m run or 2K C2 Bike
x50 clean and jerks
800m run or 2K C2 Bike
x30 knees to elbows

**CP posted on Gym whiteboard**

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