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 Dec. 26
Info
Please note the modified Holiday Schedule:
Friday - 12.26
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Saturday - 12.27
*Regular Hours
Monday - 12.29 & Tuesday - 12.30
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Wednesday - 12.31
*6am-8am open gym
*11am-1pm open gym
January - 1.1.2026
*10am-1pm open gym
January - 1.2.2026...
*schedule resumes as normal.
Strength
5k C2 bike at moderate pace
*perform x3 T&G power snatch every 500m at a weight that is between 50-60% of your current 1RM
Conditioning
"Bodyweight Soirée"
x200 air squats
x100 burpees
x50 pull ups
*partition however you want.
Thursday Dec. 25
Info
Gym is closed today. Enjoy the holiday. Be present with your family and friends!
Wednesday Dec. 24
Info
One 8am class this AM.
Gym will be open around 7:45 as set up for the workout is always a little crazy. All are welcome to join this fun workout and great way to celebrate the holiday together.
Conditioning
12 Day of Christmas...to be performed as you would sing the song.
1 thruster
2 cleans
3 dead lifts
4 pull ups
5 burpee box jump overs
6 Kb goblet squats
7 Kb SDHP
8 T2B
9 cals rowed
10 WBs
11 HSPU
12 lunges with Kb on each side
*scaling options and modifications will be offered on the whiteboard. All levels of fitness are encouraged to participate.
Tuesday Dec. 23
Info
Remember - we are starting our holiday schedule tomorrow (12.24). This is a great time to listen to your body and grab some rest.
Recharge. Enjoy Family. Do what you need to rest and recover.
While I am a big fan of discipline and routine and commitment - its important to remember that moderation is healthy and you won't loose your fitness by taking an extra rest day or two! Here are a couple of very easy and practical hints that can set you up to feel successful over the next two weeks:
-During celebration meals - prioritize the proteins on your plate.
-Try not to eat late in the evening.
-Go for a walk after a big meal.
-If you are home more than usual, drink a glass of water before opening the fridge another time.
-If you are going to have a drink, try not to use sugary mixers.
-If you don't have the margin/time to come in to the gym: a 15:00 EMOM of 8-12 burpees can be a great living room workout.
-Use you fitness...Go skiing. Hit the Riverfront Park Ice Skating place. Go midnight snowshoeing.
Embrace the slowed down schedule and get ready to get back after it in about a week!
-MGMT
Strength
Our strength today looks more like a conditioning...but the goal is to move at sub-threshold pace.
This should allow you to focus on the DU as a skill and work your squatting movements with good intentionality.
60 DUs
x15 back squats (225/155)
60 DUs
x12 front squats (165/115)
x60 DUs
x9 OHS (135/95)
60 DUs
Conditioning
16:00 EMOM
1: x2 TGUs on right arm
2: x12 weighted Medball sit ups
3: x2 TGUs on left arm
4: x10-18 deficit push ups (2"/1")
Monday Dec. 22
Info
Around the holidays we recognize a little different schedule. This allows our staff the ability to travel and see family and also creates a bit more flexibility for our members who typically employ different schedules during this season as well. Please see the below and plan accordingly:
Christmas Eve - 12.24
*8AM
"12 Days of Christmas" workout
Closed the rest of the day
Christmas - 12.25
*Closed
Friday - 12.26
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Saturday - 12.27
*Regular Hours
Monday - 12.29 & Tuesday - 12.30
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Wednesday - 12.31
*6am-8am open gym
*11am-1pm open gym
January - 1.1.2026
*10am-1pm open gym
January - 1.2.2026...
*schedule resumes as normal.
Strength
10 rounds
x1 strict press
ss
x1 push press
ss
x1 push jerk
*start light and increase through each set. Keep things moving well and fast today.
Conditioning
E5MOM for 4 rounds
x22/16 echo or row cals
x11 DB STOH (50s/35s)
x18/12 echo or row cals
x9 STOH
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