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 Mar. 24

Strength

Spend 15:00 working up to a comfortable T&G 3RM deadlift

*We are introducing deadlifts back in during this up coming cycle. Today is intended to be an opportunity to lift moderately heavy weight, while practicing both the concentric and eccentric phase of the movement

Conditioning

15:00 AMRAP (or 3 rounds if under 15:00)
x40 WBs
x40 Kb swings (53/35)

*perform x7 50’ shuttle run E3MOM (including 0:00)

**CP posted on Gym whiteboard**

Monday Mar. 23

Info

This week will be test week! Use this week to establish new baselines for strength and conditioning, and to measure your hard work over the last several weeks.

As a reminder, the new Saturday schedule is now in effect.

* 8 am Class
* 9 am Class
*10 am Open Gym

Strength

- 6 minutes to work up to heavy strict press
- 6 minutes to work up to heavy push press
- 6 minutes to work up to heavy push jerk

*Try to beat your numbers from 8 weeks ago

Conditioning

Aerobic Capacity Test
x100 Burpee Box Jump Overs for time

10:00 Time Cap

**CP posted on Gym whiteboard**

Saturday Mar. 21

Strength

5 rounds

ME (-2) bench press reps*
ss
ME (-2) bent over BB row reps (115/85)
Rest 2:00

*choose weight that you should be able to comfortably do for at least a set of 10

Conditioning

16:00 AMRAP with alt partner rounds
x16/12 echo cals
x8 STOH
x12 weighted box step ups

*Non-working athlete can choose to either hold sandbag bearhug hold or plank hold for at least 1:00 while working athlete is moving through their round

**CP posted on Gym whiteboard**

Friday Mar. 20

Info

As a reminder, the new Saturday schedule goes into effect tomorrow, 3/21!

* 8 am Class
* 9 am Class
*10 am Open Gym

Strength

12:00 EMOM
Minutes 1-4:
x2 strict press (climbing through each)

Minutes 5-8:
x3 push press (climbing through each)

Minutes 9-12:
x2 push jerk (climbing through each)

Conditioning

3 rounds
3:00 work/:90s rest
200m run
15 OHS (75/55)
ME alt DB snatch (50/35)

**CP posted on Gym whiteboard**

Thursday Mar. 19

Strength

12:00 EMOM
x1 clean complex
*all should be between 65-75%

Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean

Conditioning

E2MOM for 5 rounds
x10 CTB
x8 DL (255/165)
x2 wall walks or 6 HSPU

**CP posted on Gym whiteboard**

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