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. 19
Info
REMEMBER tomorrow (12.20) is our annual Holiday Workout and Brunch.
Open to all members:
9am is holiday workout for all levels of fitness.
10am is a community brunch. Bring a breakfast dish to share and the gym will provide coffee and mimosas.
*The holiday season is often a time when we are reminded of how fortunate we are and get an opportunity to give back. So, this year we are seeking to raise funds for The 90+ Project, a local youth soccer non-profit that works with kids and families of all income ranges. Any money raised will go directly to help cover their 2026 SPS after school program. This is a great organization connecting kids to fitness/sport and supporting their educational experience.
-If you want to be involved, bring a $5 or $10 or $100 and put it in the black box next the whiteboard. All donations received next week will be delivered to 90+ before December 25th-
Leann, one of our faithful members, will also be selling her phenomenal granola on that morning with half the sales of every bag going to 90+!
Strength
Work up to new 1RM power clean
Conditioning
7:00 AMRAP
x7 HSPU
x5 hang squat cleans (115/85)
Thursday Dec. 18
Strength
Work up to new 5RM Sumo Deadlift
Conditioning
4 rounds (2:00 rest after each round)
Round 1/3
x40/30 echo cals
x30 DB snatches 50/35)
Round 2/4
x30 DB snatch
x40/30 echo cals
Wednesday Dec. 17
Info
Our gym Christmas Party is coming up and everyone is invited!
As is our tradition it will be a holiday themed workout and potluck brunch to follow.
Saturday, December 20th.
Workout @ 9am (will be a themed partner/team workout, open to all levels of fitness)
Potluck Brunch @ 10am (please bring a breakfast dish to share...gym will provide coffee and endless mimosas)
*The holiday season is often a time when we are reminded of how fortunate we are and get an opportunity to give back. So, this year we are seeking to raise funds for The 90+ Project, a local youth soccer non-profit that works with kids and families of all income ranges. Any money raised will go directly to help cover their 2026 SPS after school program. This is a great organization connecting kids to fitness/sport and supporting their educational experience.
-If you want to be involved, bring a $5 or $10 or $100 and put it in the black box next the whiteboard. All donations received next week will be delivered to 90+ before December 25th-
Another great option to support the cause if with buying a bag of delicious granola from Leann - half of all her sales will go toward 90+!
We are looking forward to this event and celebrating the season with you all!
Strength
Zone 2 Work
or
Pull Up Work
Time to put pieces together. Your coach will help you quickly work some of the same skills to warm up...hollow/arch holds, alligator roles, kip swings...then jump up on that bar and work to get kipping pull ups.
If you are confident in this movement, then weight your pull ups and accumualte 25-30 total strict pull up reps, in no more that 6 sets.
Conditioning
If you did the pull up work, then finish class with the following:
Functional BB:
15:00 EMOM
1: x6-8 bench press (moderate)
2: x15 seated banded lat pull down
3: x12 reverse flys
Tuesday Dec. 16
Strength
Work up to new 1RM power snatch
Conditioning
5 rounds
x25/20 row cals
x20 WBs
x3-5 BMUs*
*scaling options are as follows - x5 jumping BMUs or 5-10 ring transitions
Monday Dec. 15
Info
Test Week!
Time to see how all your hard work has paid off. Have fun this week challenging yourself and looking forward to a much need "rest" around the holidays...
Speaking of holidays - please come join this Saturday (12.20) for our Holiday Workout and Brunch.
Open to all members:
9am is holiday workout for all levels of fitness.
10am is a community brunch. Bring a breakfast dish to share and the gym will provide coffee and mimosas.
*The holiday season is often a time when we are reminded of how fortunate we are and get an opportunity to give back. So, this year we are seeking to raise funds for The 90+ Project, a local youth soccer non-profit that works with kids and families of all income ranges. Any money raised will go directly to help cover their 2026 SPS after school program. This is a great organization connecting kids to fitness/sport and supporting their educational experience.
-If you want to be involved, bring a $5 or $10 or $100 and put it in the black box next the whiteboard. All donations received next week will be delivered to 90+ before December 25th-
Leann, one of our faithful members, will also be selling her phenomenal granola on that morning with half of the sales of every bag going to 90+!
Come and join this great community event!
Strength
Work up to new 5RM back squat
Conditioning
4x2:00 (1:00 rest)
x75 DUs
x10 deadlifts (185/125)
ME BF burpees
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