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 Dec. 01

Strength

Upper Body Accessory:
5 rounds
x20 Push ups
x10 Bent over rows (moderate)
100m waiters walk (50/50)

Conditioning

2100m C2 bike
x21 snatch (115/85)
1500m C2 bike
x15 snatch (135/95)
900m C2 Bike
x9 snatch (165/115)

**CP posted on Gym whiteboard**

Monday Nov. 30

Strength

4 sets
x10 weighted back step lunges each leg (increase weight slightly from last week)
rest 2:30 between sets
*Each “set” should be 10 reps in both legs (40 total reps per leg). Short/no rest as you change legs.

Conditioning

10-1
2-20
devils press (50s/35s)
WBs

**CP posted on Gym whiteboard**

Friday Nov. 27

Strength

Core Work:

3 rounds
x25 extended arm sit ups*
x25 seated knee to chest
x15 side plank reach throughs each side
*Use a light plate/WB/DB

Conditioning

3 rounds
x9 hang clean and jerk (95/65)
x18 alternating jumping lunge
x36 DUs
rest 3:00
repeat
rest 3:00
repeat

**CP posted on Gym whiteboard**

Thursday Nov. 26

Strength

Thanksgiving

Conditioning

x60 C2 bike cals
x30 alt DB snatch (50/35)
x30 GHD
x60 C2 bike cals
x30 alt DB snatch
x30 GHD
x60 C2 bike cals
x30 alt DB snatch
x30 GHD
x60 C2 bike cals
x30 alt DB snatch
x30 GHD
x60 C2 bike cals

**CP posted on Gym whiteboard**

Wednesday Nov. 25

Strength

Upper Body Accessory:

16:00 EMOM
1: x10 bench (BW)
2: x8 bent over rows (moderate)
3: x10 strict press (light)
4: x8 strict pull ups

Conditioning

10:00 AMRAP
x20 back squats (95/65)
x20 Kb swings (70/53)

**CP posted on Gym whiteboard**

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