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
Thursday Jul. 16
Strength
work up to a heavy 3RM deadlift
Conditioning
Open:
E5MOM for 3 rounds max (or until failure)
3 rounds
x15 deadlifts (225/155)
x15 HSPU
*can begin next round if you finish earlier than the programmed 5 minutes.
Fitness:
DL (155/115)
Seated DB strict press
Movement:
Light KB deadlift
Seated DB strict press
Wednesday Jul. 15
Strength
power clean
12:00 clock
x12 @ 80%
x9 @ 85%
x3 @ 90%
Conditioning
Open:
3 rounds
x60 Kb OH squats (53/35)
x60 anchored sit ups
Fitness:
KB front squats
Movement:
Light KB front squats
Regular sit ups
Tuesday Jul. 14
Strength
5x5 back squats
@ 82.5% of 5RM
Conditioning
Open:
3x5:00 AMRAPs (2:00 rest)
2 rounds
x18 power snatch (115/75)
x18 burpee over the bar
ME row cals
*round 2 = reps of 15
**round 3 = reps of 12
Fitness:
Snatch (95/65)
Movement:
Light hang power snatch
Regular burpees
Monday Jul. 13
Strength
power snatch
12:00 clock
x12 @ 80%
x9 @ 85%
x3 @ 90%
Conditioning
Open:
13:00 AMRAP
x27 bike cals
x21 T2b
x15 Heavier DB snatches*
*alt arms each round
Fitness:
Knees to elbow
Light/medium DB snatch
Movement:
Hanging knee raises
Light DB snatch
Friday Jul. 10
Strength
Deadlift
4x4 @ the heavy 7RM found last week
Conditioning
Open:
20:00 AMRAP
x20 WBs
25’ OH DB lunge (50/35)*
x10 burpee over the DB
25’ OH BB lunge*
*every 5’ is one rep
Fitness/Movement:
Light DB Front rack lunges OR BW lunges
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