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 Jul. 03
Info
This Saturday (7/4), we will be hosting one hero WOD at 9 am. Come celebrate 250 years of America with a workout!
No ladies class - we will see you in August.
Strength
4:00 EMOM
x3 power clean between 65%-70% of 1RM
4:00 EMOM
x2 power cleans between 70-80% of 1RM
Accessory Oly Work:
4x2 heavy "yoyo" clean pulls (110-120% of 1RM)
Conditioning
9:00 AMRAP
x6 squat cleans (95/65)
x9 HSPU or 3 wall walks
Thursday Jul. 02
Info
As a reminder, we are hosting the High School Girls S&C class this morning from 8:30-9:30 am. This class will be held every Tuesday and Thursday through August 6th.
If you are attend the 7:30 am OG on these days, we ask that you are finished with your workout by 8:30 am.
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This Saturday (7/4), we will be hosting one hero WOD at 9 am. Come celebrate 250 years of America with a workout!
No ladies class - we will see you in August.
Strength
E3MOM for 15:00
ME (-3) bent over row @ 95/65
ss
x15-18 light bench flys
Conditioning
4x3:00 AMRAPS (:90 rest )
x15 DL (185/125)
200’ bearhug carry
ME C2 bike cals
Wednesday Jul. 01
Strength
Burpee skill work
Coach will spend time working on efficient movement
Conditioning
4 rounds
400m run
x40 burpees
x40 weighted box step ups (50/35)
TC: 28:00
Tuesday Jun. 30
Info
Today is the first session of our High School Girls S&C class, from 8:30-9:30 am. As a reminder, this class will be held every Tuesday and Thursday through August 6th.
If you are attending the 7:30 am OG on these days, we ask that you are finished with your workout by 8:30 am.
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Tonight is Summer League! Please note that there will be no evening S&C classes tonight but OG will extend until 5 pm.
SL athletes: we are going to get going a little earlier today so please be there by 5:15.
Tonight's theme is Spokane Wear - think Bloomsday shirts, local school swag or dressing up like the Garbage Goat! 🐐
Strength
4:00 EMOM
x3 power snatch between 65%-70% of 1RM
4:00 EMOM
x2 power snatch between 70-80% of 1RM
Accessory Oly Work:
4x2 heavy "yoyo" snatch pulls @ 110-120% of 1RM
Conditioning
27-21-15-9-3
OHS (75/55)
*perform x9 T2B after each OHS round
Monday Jun. 29
Info
Tomorrow is Summer League! Please note that there will be no evening S&C classes Tuesday but OG will extend until 5 pm.
SL athletes: we are going to get going a little earlier today so please be there by 5:15.
Tonight's theme is Spokane Wear - think Bloomsday shirts, local school swag or dressing up like the Garbage Goat! 🐐
Strength
Tempo Back Squats
7x3 @ 25XX
*goal with tempo back squats is to slow the movement down to expose movement deficiency, increase lifting control and perfect form. Use same weight from first week.
Conditioning
30-24-18-12-6
Row cals*
DB thrusters (35/20)
*Female cals are:
25-20-15-10-5
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