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 Jun. 16

Strength

Tempo Back Squats
6x4 @ 23XX

*The 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 last week.

Conditioning

Dealers Choice

Option 1 - Higher Volume
x15 burpee box jump overs
x8 BB thrusters
x15 burpee box jump overs
x12 BB thrusters
x15 burpee box jump overs
x18 BB thrusters
x15 burpee box jump overs
x26 BB thrusters
x15 burpee box jump overs

or

Option 2 - Heavier Weight
x15 burpee box jump overs
x3 thrusters (95/65)
x15 burpee box jump overs
x6 thrusters
x15 burpee box jump overs
x9 thrusters
x15 burpee box jump overs
x12 thrusters
x15 burpee box jump overs

**CP posted on Gym whiteboard**

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

**CP posted on Gym whiteboard**

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

**CP posted on Gym whiteboard**

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)

**CP posted on Gym whiteboard**

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

**CP posted on Gym whiteboard**

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