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

Friday Oct. 31

Info

Ladies class this Saturday (Nov 1st) at 8am…any and all ladies are welcome to join!

Remember - no OG on Saturday morning this week.

Strength

3 sets
x15 double Kb front rack squats (should be light and fast reps)
rest :90 inbetween sets

2 sets
x10 double Kb front rack squats (increased weight from earlier sets)
rest 2:00 beween sets

Conditioning

x80 DUs
x40 WBs
x80 DUs
x40 push ups
x80 DUs
x40 SDHP (95/65)
x80 DUs

**CP posted on Gym whiteboard**

Thursday Oct. 30

Strength

6 sets @ 72.5-77.5%
2 clean high pull + low hang power clean
rest :15
1 power clean

Conditioning

12:00 AMRAP
1 (+1) wall walks
2 (+2) box jump overs
1 (+1) 50' shuttle runs

**CP posted on Gym whiteboard**

Wednesday Oct. 29

Info

Ladies class this Saturday (Nov 1st) at 8am…any and all ladies are welcome to join!

Strength

6 sets @ 72.5-77.5%
2 snatch high pull + low hang power snatch
rest :15
1 power snatch

Conditioning

E5MOM for 3 rounds
x10 CTB/6 BMU
x10 single DB STOH (5 each arm)*
25/20 echo cals

*try for a slightly heavier DB than what you normally would choose.

**CP posted on Gym whiteboard**

Tuesday Oct. 28

Strength

back squats
5x5 @ 90%

*Same as before...the goal is to add 5/10# from last week. Take 2-3 mintues between your sets.

Conditioning

Buy in: 20 calorie row
then 2 rounds
x15 T2B
x20 hang power snatch (75/55)
Buy out: 20 calorie row

**CP posted on Gym whiteboard**

Monday Oct. 27

Info

Ladies class this Saturday (Nov 1st) at 8am…any and all ladies are welcome to join!

Strength

Halting Sumo Deadlifts
4x4 building weight across sets
3x2 at moderate/heavy weight

*Each rep is a lift with slight pause just below knee + full lift.
.

Conditioning

10-1 burpee DB deadlift (50s/35s)
2-20 weighted box step up (one DB held anyway)

**CP posted on Gym whiteboard**

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