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
Wednesday May. 27
Strength
Oly Work - Snatch
4:00 EMOM
x2 2-position segmented power snatch
Each rep is to the knee, back to floor, to mid-thigh, back to floor, and then through full movement.
4:00 EMOM
x1 power snatch + 1 hang power snatch* + 1 hang squat snatch
E2MOM for 4 rounds
x2 pause squat snatch
(:01 pause at knee)
*with lower requirement of pause, weight should be heavier than last week
Conditioning
2 rounds
55/45 row cals
x40 alt DB snatch (50/35)
x25 box jump overs
x10 wall walks
Tuesday May. 26
Info
Get excited for Summer League! This is our yearly event in which members of all different experience levels are grouped into teams for three nights of fitness and fun. This is a great opportunity to meet folks outside of your "regular" class time and participate in workouts that are not our normal class programming. Summer League is strictly just for fun - no baseline skill level is required! It will be held on the evenings of June 23, June 30 and July 7. More info to come!
Strength
10 alt rounds with a Partner:
200' Heavy sled drag + 200' heavy farmers carry
Conditioning
Lower Intensity Day
12:00 AMRAP
1:00 echo at a consistent RPM
x10 DB strict press (30/20)
x10 BB curls
Monday May. 25
Info
Happy Memorial Day! The workout of the day is Murph, in honor of U.S. Navy SEAL Lt. Michael Murphy, who was killed in action in 2005.
The heat times for Murph are 8 am, 9 am and 10 am. We ask that that you show up 10-15 minutes in advance of one of these times to participate in a heat.
As written, Murph is very intense, high-volume workout and there are many scaling options available. The coach will run through modifications prior to each heat.
The gym will be closed the remainder of the day.
Strength
Murph
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
w/ a 20 lb weight vest
Saturday May. 23
Strength
Accessory Strength (to be done after conditioning)
16:00 E2MOM
0-2: :20 LS Copenhagen plank + 15 KB RDLs
2-4: :20 RS Copenhagen plank + 15 non-weighted jumping squats
Conditioning
10-1
Back squats (weight should be moderate - no heavier than BW)
*Perform either 250m row or 200m run or 500m C2 bike after each set of back squats
Friday May. 22
Info
Join us for Murph this Monday, May 25! The heat times for Murph are 8 am, 9 am and 10 am. We ask that that you show up 10-15 minutes in advance of one of these times to participate in a heat.
The gym will be closed the remainder of the day.
Strength
Oly Work - Snatch
4:00 EMOM
x3 1.5 power snatch*
*each rep is to the knee, back to floor, and then through full movement.
4:00 EMOM
x1 power snatch + 1 hang power snatch* + 1 hang squat snatch
E2MOM for 4 rounds
x3 2-position pause squat snatch
(:01 pause 1"" off floor and at knee)
Increase loading from last weeks ago only if technique allows
Conditioning
3 rounds
x21 box jumps (24/20)
x15 HSPU
x9 hang power snatch (95/65)
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