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. 04

Info

Schedule for 4th of July - will be one 9am class.
It will be a longer/hero style workout. The gym will be closed for the rest of the day in observance of the holiday. Normal class schedule will resume on Saturday the 5th.

Get in early and get your workout, then enjoy the rest of the day with family and friends.

Conditioning

BADGER

3 rounds for time of:
30 squat cleans (95/65)
30 pull-ups
Run 800 meters


In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.

He is survived by his father, Tom; mother, Cindy; three brothers; and four sisters.

**CP posted on Gym whiteboard**

Thursday Jul. 03

Info

Schedule for Friday - 4th of July - will be one 9am class. It will be a longer/hero style workout. The gym will be closed for the rest of the day in observance of the holiday. Normal class schedule will resume on Saturday the 5th.

Strength

A:5:00 EMOM skill/warm up
x1 power snatch + 1 hang power snach + 1 squat snatch

*Treat this like a complex if possible. Weight should be light and allow you to find a good groove in the movement.

B: 10 sets
1 squat snatch
Rest :60-:90 between sets.

*Work up in weight be go no heavier than you did last week.

Conditioning

x25 hang power snatch (75/55)
x25 box jump overs
250' Dball bear hug carry
x25 box jump overs
x25 hang power snatch

**CP posted on Gym whiteboard**

Wednesday Jul. 02

Info

Schedule for Friday - 4th of July - will be one 9am class. It will be a longer/hero style workout. The gym will be closed for the rest of the day in observance of the holiday. Normal class schedule will resume on Saturday the 5th.

Strength

A:5:00 EMOM skill/warm up
x1 power clean + 1 hang power clean + 1 squat clean

*Treat this like a complex if possible. Weight should be light and allow you to find a good groove in the movement.

B: 10 sets
1 squat clean
Rest :60-:90 between sets.

*Work up in weight but go no heavier than you did last week.

Conditioning

For Quality:
15:00 clock
x3-6 strict pull ups
x15/12 echo cals
x9 DB STOH (40/30)

**CP posted on Gym whiteboard**

Tuesday Jul. 01

Info

Remember - final Summer leagues is tonight (Tuesday). No official evening classes will be offered. Please plan accordingly.

-MGMT

Strength

A: 3x8 lightly weighted good mornings

B: 10:00 EMOM
x2 fast and light back squats (think 75% of supposed 1RM)

*Focus on these squats should be pulling yourself into bottom of squat and good explosive movement out of the bottom.

Conditioning

400m run
x24 box step overs with Kb (53/35)
600m run
x30 Kb swings
400m run
x36 Kb SDHP

**CP posted on Gym whiteboard**

Monday Jun. 30

Info

This will be a mid-cycle deload week. While subtle, the loading and volume of the strength and conditioning portions of class should feel slightly scaled back. Enjoy the opportunity to recharge.

Strength

Deadlifts
4x3 @ 80-85% of 5RM found during test week.
rest 1-2 minutes between sets
1x5 @ 92% of 5RM

Conditioning

4 rounds
x20 wallballs
x20 alt DB snatch (50/35)
rest 1:00 between

**CP posted on Gym whiteboard**

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