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. 09
Strength
A). Skill Practice/ Warm Up
4 rounds:
x3-6 Muscle Up Plate Sit-Up
x5-10 False grip pull-up/ ring row
40 second hollow rock
B). Snatches
6 sets of 2 reps
*start around 70% of your 1-RM and work towards a heavy double
*rest as much time as needed between sets
*no misses today
Conditioning
Echo Bike Sprints
x4 rounds;
-20s sprint
-10s rest
-rest 2 minutes-
x2 rounds;
-20s sprint
-10s rest
-rest 1 minute-
x1 round;
-20s sprint
-10s rest
*record you best and your worst round
Thursday Dec. 08
Strength
Core Work for after conditioning.
4 rounds for quality;
x5 contralateral deadbug/ side
x10 side plank reaches/ side
-60s reverse plank hold
Conditioning
30 minute AMRAP
With a team of 3 if possible-
Partner 1: 18/ 15 C2 bike calories
Partner 2: Mezzanine Farmer Carry (or 100 meter farmer carry)
Partner 3:
0-15 minutes; max d-ball over the shoulder
15-30 minutes; max d-ball squats
*two separate scores for the day
(150/ 100 lb. d-ball)
Wednesday Dec. 07
Strength
A).
Build to a heavy 5-rep Clean Grip Bench Press across 5 working sets.
5 sets-
x5 Clean Grip Bench Press
x3 Rotational medicine ball throws/ side
*start with a moderate weight and move the bar with as much speed and intention as possible
*if the weight begins to negatively impact your technique then it is too heavy
*focus on a strong hip rotation as you through the ball towards the wall
B).
Dumbbell Bent Over Row; 4x6-10 reps/ arm
Conditioning
"fitness"
Every 3 minutes for 4 rounds.
x20 kettlebell swings
-60' single arm front rack lunge
-max strict pull ups
*pull up must be controlled all the way down to the bottom of the rep*
*score is total amount of pull-ups achieved
(53/ 35 lb. kettlebell)
_______________
"movement"
Every 3 minutes for 4 rounds.
x20 kettlebell swings
-60' suitcase carry lunge
-max rack pull ups
*pull up must be controlled all the way down to the bottom of the rep*
*score is total amount of pull-ups achieved
(35/ 26 lb. kettlebell)
_______________
"open"
Every 3 minutes for 4 rounds.
x20 kettlebell swings
-60' single arm overhead lunge
-max strict pull ups
*pull up must be controlled all the way down to the bottom of the rep*
*score is total amount of pull-ups achieved
(53/ 35 lb. kettlebell)
Tuesday Dec. 06
Strength
Olympic Lifting Complex:
Ever 2 minutes for 8 rounds-
x2 power clean
x1 hang squat clean
x1 split jerk
*build in weight to a heavy complex for the day
Conditioning
"fitness and open"
x3; 4-minute rounds-
x20/ 16 calorie row
x20 burpee
x20 alternating dumbbell snatch
-rest 2 minutes between-
*pick up where you left off*
(50/ 35 lb. dumbbell)
_______________
"movement"
x3; 4-minute rounds-
x20/ 16 calorie row
x20 burpee
x20 alternating dumbbell snatch
-rest 2 minutes between-
*pick up where you left off*
(35/ 20 lb. dumbbell)
Monday Dec. 05
Info
This week is the start of a new cycle. Our focus for the next 6 weeks will be on the development of explosive power and refinement of our olympic lifting at 85+% of our 1-rep maxes. Whether you are planning on participating in the open or you are just following us along on this journey of fitness, developing and testing explosive power is a valuable physical trait.
This week will serve as a gentle introduction into the format of the next cycle. Some of the movements during the conditioning will be more simple to allow more focus on the new format of the strength for this week. The conditioning will build in complexity throughout the cycle.
Today we will be pairing a heavy barbell movement and a plyometric movement in hopes of continuing to develop explosive power. You will be working up to a heavy 5 rep front squat across 5 working sets. You will be pairing your squats with tall box jumps as you work up in weight. The goal of the box jumps is to work on maximal vertical displacement of your hips. Set the box at a height that allows you to jump as high as you can and land almost straight legged on top of the box (think about jumping and floating to the top of the box).
Strength
A).
Build to a heavy 5-rep Front Squat across 5 working sets.
5 sets-
x5 front squats
x3 tall box jumps
*start with a moderate weight and move the bar with as much speed and intention as possible
*if the weight begins to negatively impact your technique then it is too heavy
*jump high and land as tall as possible on the top of the box
B).
Sumo Stance Romanian Deadlift; 3 sets of 8 reps
*Take bar from the rack with a wide stance and knees over insteps
*Keep bar close to legs as you reach your hips back
*Spread the floor with your feet as you squeeze your hips and stand tall
Conditioning
"fitness"
12 minute EMOM
Minute 1:
x12-20 seated dumbbell z-press
Minute 2:
x12-20 alternating medicine ball v-up
Minute 3:
max heavy double unders
_______________
"open"
12 minute EMOM
Minute 1:
x12-20 seated dumbbell z-press
Minute 2:
x12-20 alternating leg hanging straight leg raise
Minute 3:
max heavy double unders
________________
"movement"
12 minute EMOM
Minute 1:
x12-20 seated dumbbell z-press
Minute 2:
x12-20 alternating medicine ball v-up
Minute 3:
max heavy single unders
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