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

Monday Feb. 23

Info

Just a heads up about the CF open. It starts this Friday. As we have typically done, we will program the workout for each Friday for the following 3 weeks. Additionally, we will have coaches ready to help strategize and judge during the afternoon open gym.

We look forward to encouraging and supporting all those who are planning to crush the open this year!

Strength

E2MOM for 3 rounds (rest no more than :15 between complexes)
Perform 2 snatch complexes
Rd 1 @ 72.5%
Rd 2 @ 75%
Rd 3 @ 77.5%
Then:
4x1 snatch complex @ 80%+


Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch

Conditioning

5 rounds
x12 burpees
x12 Box Jumps Overs
x24 WBs

rest 1:00 between sets

**CP posted on Gym whiteboard**

Friday Feb. 20

Strength

E2MOM for 4 rounds (rest no more than :15 between complexes) - Perform 2 snatch complexes
Rd 1 @ 70%
Rd 2 @ 72.5%
Rd 3 @ 75%
Rd 4 @ 77.5%

Then:
3x1 snatch complex @ 80%+

Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch

Conditioning

400’ Sandbag bear hug carry
40 Kb swings (53/35)
40 burpees to 6” target
40 Kb swings
400’ sandbag bear hug carry

**CP posted on Gym whiteboard**

Thursday Feb. 19

Strength

E2MOM for 4 rounds (rest no more than :15 between complexes), Perform 2 clean complexes
Rd 1 @ 70%
Rd 2 @ 72.5%
Rd 3 @ 75%
Rd 4 @ 77.5%

Then:
3x1 clean complex @ 80%+

Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean

Conditioning

3 rounds
x20 Row cals
x15 OHS (95/65)
x10 STOH

**CP posted on Gym whiteboard**

Wednesday Feb. 18

Strength

Specific Double Under Work/Drills

Conditioning

40+ minutes of Zone 2 work on a machine

or

For those that worked the skill portion:
16:00 EMOM
1: x12 weighted hip bridge
2: x12 Arnold press
3: x24 Russian Twist
4: x4-8 strict pull ups

**CP posted on Gym whiteboard**

Tuesday Feb. 17

Strength

E3MOM for 4 rounds
3 sets of:
1 strict press + 1 push press + 1 push jerk
*start light here and increase through each round if possible*

Conditioning

10-1 T2B
1-10 SA Devils Press (50/35)

**CP posted on Gym whiteboard**

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