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
Monday Jun. 15
Info
This is the last day to sign up for Summer League! Sign up at the whiteboard.
Strength
8:00 EMOM
x3 power snatch between 65%-70% of 1RM
Accessory Oly Work:
4x2 heavy snatch pulls @ 110-120% of 1RM
Conditioning
Every 2:30 for 4 rounds (no rest)
x16/12 echo cals
x10 HSPU or 12 push press
ME DB snatch (50/35)
Score is total DB snatches
Saturday Jun. 13
Strength
8x3 Zercher squats
*use the eight sets to climb - final set should be challenging.
Conditioning
18:00 AMRAP - Alt rounds with partner
x3 wall walks
x6 hang squat clean (115/85)
1:00 ME C2 bike cals
*Score will be total calories
Friday Jun. 12
Strength
15:00 to build to a heavy 1RM power clean
*start light and take at least 12 reps as you climb before you start getting toward 1RM territory
Conditioning
12:00 AMRAP
x16 box step overs (35/26)
x12 BF burpees
x8 SDHP (95/65)
Thursday Jun. 11
Strength
12:00 EMOM
1: x6 heavy bench press
2: x6-9 chin ups (supinated grip)
Conditioning
15-12-9
DB STOH (40/30)
SL back step lunge (R)
SL back step lunge (L)
rest 3:00
9-12-15
DB STOH
Goblet squat
Wednesday Jun. 10
Strength
Handstand Push Up Skill Work
Coach will spend time working on hand placement/efficient kip pattern
*scaling for HSPU today will be HR push ups, pike HSPU off box, or seated z-press.
Conditioning
24:00 AMRAP
600m run
x12 thrusters (95/65)
200' heavy farmers carry
x12 HSPUs
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