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 Dec. 01
Strength
A).
Bodyweight Prep-
x3 rounds:
10 single leg squats off of a box (all on one leg)
10 DB/ KB windmill
10 single leg squats off of a box (all on the other leg)
10 DB/ KB windmill
B).
Squat of your choice *same as last week*
5-3-1-5-3-1
*aim to increase the weight of each matching wave set. i.e. - second set of 5 reps are heavier than the first 5
Conditioning
Turkish Get Ups
10-8-6-4-2 (reps are total between both arms)
*30' carry between up & down portion of each rep*
Each rep starts and finishes from a supine position on the floor. Increase the weight after each set. Aim to not put the dumbbell/ kettlebell down during each set.
Thursday Nov. 30
Strength
Minutes 0-4
EMOM
x10-15 BB Z- press
Minutes 4-12 (choose 1)
A: 3-7 perfect pike HSPU
B: 4 sets ME reps of HSPU variation you have been performing over last two weeks.
(kipping, strict, wall facing, def, parrallette)
*Expect signifcant drop off in your numbers over course of 4 rounds
Conditioning
Open/FTNS/MVMT
E3MOM unitl you can't finish
x15/12 echo cals*
x10 burpees to 6" target
*increase by 5/3 cals each round
Wednesday Nov. 29
Info
Today is a bit of a funky test. Note the weights that you finish each movement at as well as the differences between them. Fatigue will obviously begin to play a factor in your performance but you can use this test to determine if you have a strength, technique, mobility, or even a muscular stamina based deficiency.
Strength
3 rounds with the empty barbell:
x10 behind the neck snatch grip strict press (transition into sotts press if possible)
x10 snatch grip single leg RDL's
x10 overhead squats
x10 hang muscle snatches
Conditioning
EMOM until "failure"
Starting with an empty barbell add 5-10 pounds to the bar each minute. Perform the first movement in the list until you cannot complete a rep within the minute allotted. Then rest an additional minute and continue adding 5-10 pounds per minute while performing the second movement. Follow the pattern until you reach failure on the last movement.
-Muscle Snatch
-Power Snatch
-Squat Snatch
-Snatch grip deadlift
Tuesday Nov. 28
Info
Endurance Day. Once again, we encourage you to pick a loading and pacing strategy that is maintainable throughout the entire workout and beyond. If you cannot have a conversation during the workout, have to take breaks between movements, or collapse on the floor after completing the session then you have missed the point.
Conditioning
10 rounds:
x1 (+1) 30/30 Shuttle Runs
x2 (+2) Goblet Step Back Lunges *reps are not per leg, i.e. 2 reps = 1/ leg*
x3 (+3) DB Snatches
*select an appropriate weight to maintain a consistent pace
Monday Nov. 27
Strength
A)
4 rounds
x1 Dball bear hug stair lap
100' plate pinch farmers carry
:90 wall sit
rest 2:00
B)
4x6 moderate barbell back step lunge (each leg)
Conditioning
Open
12:00 AMRAP
x12 SA DB STOH (70/50)
x18 front squat (115/85)
Rest 1:00
FTNS
12:00 AMRAP
x12 SA DB STOH (50/35)
x18 front squat (75/55)
Rest 1:00
MVMT
12:00 AMRAP
x12 SA DB STOH (25/20)
x18 goblet squat
Rest 1:00
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