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 May. 16

Strength

8 alt rounds with partner
50' HAP sled march
200' heavy farmers carry
50' HAP sled march

Conditioning

E3MOM for 5 controlled rounds
x6-12 dips
x24 alt SL V-ups
Comfortable C2 bike in remaining time

**CP posted on Gym whiteboard**

Thursday May. 15

Strength

A. Bulgarian Split Squats
4x8 (each leg)

*set and rep range is the same as last week, but load this movement today in farmers carry position and try to increase total weight.

B. 2x10 weighted cossack squats each leg (BB or goblet hold is appropriate)

Conditioning

12:00 AMRAP
x6 HSPU
x6 hang power clean (115/85)
x12 T2B

**CP posted on Gym whiteboard**

Wednesday May. 14

Strength

To be done after Conditioning:
Midline and Arms
4 rounds
x10 rower pikes
ss
x16 alt curls
ss
1:00 hollow hang

rest 1 minute between rounds

Conditioning

Endurance Day
"Kelly"
5 rounds
400m run
x30 box jumps
x30 WBs

**CP posted on Gym whiteboard**

Tuesday May. 13

Strength

A) 3 sets of ME strict pull ups (-2 reps)
*rest a full 2-3 minutes bewteen sets. Banded pull ups can be utilzed with a goal to get at least sets of 5.

B) 3 repeateable sets of kipping/butterfly pull ups
*again, rest 2-3 minutes between sets. These are not ME sets of pull ups...think quality and repeatability. Jumping pull ups should be utiltized as a scale with attention given to hollow body position at bottom of movement.

Conditioning

5 rounds
x21/18 row cals
x15 push ups
x9 SDHP (95/65)

**CP posted on Gym whiteboard**

Monday May. 12

Strength

"3 position" squat snatch
6x3 (postions to pause are 1" off ground - just below knee - mid-thigh)

*Keep weight light so as to allow :01 hold in each position and really clean movement and catch.

Conditioning

3 rounds
x20 power snatch (75/55)
x20 lateral burpees OTB

**CP posted on Gym whiteboard**

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