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 May. 15

Strength

E4MOM for 5 rounds

100’ heavy sled march
ss
200’ sled sprint

Conditioning

12:00 EMOM

1: x10-12 seated DB curls
2: x10-12 laying DB pull overs
3: x16-20 light goblet cyclist squats

**CP posted on Gym whiteboard**

Thursday May. 14

Info

Don't forget that this Saturday, the 8 am class will be a yoga flow with our very own John Phares! Come with a yoga mat to spend some time focusing on recovery and mobility.

The 9 am class will be a regular S&C class.

See you there!

Strength

4 rounds
x10-12 split squats each leg (farmers hold)
ss
x8 DB kickstand RDLs each leg
Rest 2:00

*Perform split squats on each leg back to back, then RDLs on each leg back to back. Weight should be slightly heavier for split squats than 4 weeks ago.

Conditioning

25:00 AMRAP
1000m row
x40 KB swings
x30 push ups
x20 pull ups
1:00 wall sit

**CP posted on Gym whiteboard**

Wednesday May. 13

Strength

Oly Work - Snatch

Technique
4:00 EMOM
x2 1.5 power snatch*
*Each rep is to the knee, back to floor, and then through full movement.

4:00 EMOM
x1 hang power snatch* + 1 hang squat snatch
*Receiving position for this rep should be at of just above parallel

Strength
E2MOM for 4 rounds
x3 2-position pause squat snatch
(:01 pause 1" off floor and at knee)

*Increase loading only if technique allows from two weeks ago

Conditioning

x5 200' shuttle runs
x30 burpee box jump overs
x40 T2B

**CP posted on Gym whiteboard**

Tuesday May. 12

Info

This Saturday, the 8 am class will be a yoga flow with our very own John Phares! Come with a yoga mat to spend some time focusing on recovery and mobility.

The 9 am class will be a regular S&C class.

Strength

Oly Work - Clean + Jerk

Technique
4:00 EMOM
x2 1.5 power cleans (+ jerk on final rep)*
*Each rep is to the knee, back to floor, and then through full movement.

4:00 EMOM
x1 hang power clean* + 1 hang squat clean and jerk
*Receiving position for this rep should be at of just above parallel

Strength
E2MOM for 4 rounds
x3 2-position pause squat clean (+ jerk on final rep)
(:01 pause 1" off floor and at knee)

*Increase loading only if technique allows from two weeks ago

Conditioning

3 Rounds For Time
400 meter Run
25 Box Jumps (24/20)
25 Wall Ball Shots (20/14)

**CP posted on Gym whiteboard**

Monday May. 11

Info

Murph is right around the corner! We will be running heats on Monday, May 25th at 8 am, 9 am and 10 am. All members of our community are encouraged to attend, do whichever version of Murph suits you and cheer on others.

Also, mark your calendars for Summer League! Summer League is our yearly event in which members of all different experience levels are grouped into teams for three nights of fitness and fun. This is a great opportunity to meet folks outside of your "regular" class time and participate in workouts that are not our normal class programming. Summer League is strictly just for fun - no baseline skill level is required! It will be held on the evenings of June 23, June 30 and July 7. More info to come!

Strength

Deadlifts
5x5 @ 80% of 1RM found

*should be heavier than first 5x5 performed 5 weeks ago

Conditioning

E4MOM for 3 rounds
x50 DUs
x20 alt DB snatches (50/35)
ME echo cals

**CP posted on Gym whiteboard**

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