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
Monday May. 04
Info
This week will be our mid-cycle deload. Take this time to lighten up the weight & lessen the intensity to focus on recovery.
Strength
4 rounds (you go/I go with partner)
50' Plate OH lunge (45/25)
*Non-working parter holds light sandbag in bearhug positon while working partner is lunging
Conditioning
20:00 AMRAP (alt rounds with a partner)
x20 WBs
x20/16 echo cal
rest 2:00
Saturday May. 02
Strength
4 rounds
50' HAP sled push
3:00 rest* between efforts
*During rest, perform:
x10 light behind neck press
x10 reverse DB fly
Conditioning
15:00 AMRAP with a partners (alt movements)
x21 row cals
x15 hang power snatch (75/65)
90 DUs
Friday May. 01
Info
Take note of our new evening schedule that will go into effect starting the week of May 4.
- 4:30 pm S&C class: Every weekday
- 5:30 pm S&C class: Monday through Thursday
- 6:30 pm S&C class: Monday
- 6:30 pm Oly class: Wednesday
Strength
Oly Work - Snatch
Technique
A) 3:00 EMOM
x4 muscle snatch
B) 4:00 EMOM
x2 snatch balance (hold bottom of squat for :02)
Strength
E2MOM for 4 rounds
x3 2-position pause squat snatch
(:01 pause 1" off floor, and at knee)
*Increase loading only if technique allows from last week
Conditioning
E3MOM for 4 rounds
x8 HSPU
x20 alt DB snatches (50/35)
ME box jump overs in remaining time
Thursday Apr. 30
Info
Ladies - join us for Ladies Class this Saturday, May 2nd, at 8 am!
Strength
5 rounds
x5 heavy sandbag over bar*
100' heavy suitcase carry
Rest as needed between sets
*bar should be set up somewhere between waist and chest
Conditioning
15:00 EMOM
1: :45s moderate effort ski
2: x8-12 dips
3: x16-20 Kb swings (53/35)
Wednesday Apr. 29
Info
Take note of our new evening schedule that will go into effect starting the week of May 4.
- 4:30 pm S&C class: Every weekday
- 5:30 pm S&C class: Monday - Thursday
- 6:30 pm Oly class: Monday and Wednesday only
Strength
4x1:00 ME efforts
Barbell Back Rack Box Step up
Rest :90s in between sets
*choose weight that allows a full minute of movement
Conditioning
4 rounds (25:00 Time Cap)
600m run
x20 WBs
x20 push ups
x20 v-ups/sit ups
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