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 Mar. 24

Info

Remember - Saturday is the final Mobility Clinic.
8:15am before Saturday's classes.

All are welcome.

Strength

power snatch
6x2
rest no longer than :90 between doubles

*start at 80% and climb if possible

Conditioning

Open:
2:00 AMRAP
x18/15 row cals
x12 box jump overs
ME OHS (75/55)
rest 1:00

repeat until you have accomplished 50 OHS reps

FTNS:
2:00 AMRAP
x18/15 row cals
x12 box jump overs
ME OHS (65/45)
rest 1:00

repeat until you have accomplished 50 OHS reps

MVMT:
2:00 AMRAP
x18/15 row cals
x12 box jump overs
ME front squat (65/45)
rest 1:00

repeat until you have accomplished 50 front squat reps

**CP posted on Gym whiteboard**

Thursday Mar. 23

Strength

7:00 EMOM
x2 sumo deadlifts

*start close to where you ended last week and build from there

Accessory:
Accumulate 5:00 wall sit
(10:00 time cap)

Conditioning

Open:
3 sets
ME BMUs
rest 1:00
150 DUs
rest 1:00
ME thrusters (95/65)
rest 2:00

Open:
3 sets
ME CTBs
rest 1:00
100 DUs
rest 1:00
ME thrusters (95/65)
rest 2:00

Open:
3 sets
ME pull ups
rest 1:00
150 single unders
rest 1:00
ME thrusters (75/55)
rest 2:00

**CP posted on Gym whiteboard**

Wednesday Mar. 22

Strength

6x3 tempo Back Squats
Tempo is 21X1 @ 70%+

Accessory:
3x10 elevated Kb RDL

Conditioning

Open:
15:00 AMRAP
400m run
x35 Kb swings (53/35)
x30 T2B
x25 goblet squats

FTNS:
15:00 AMRAP
400m run
x35 Kb swings (44/26)
x30 knee hangs
x25 goblet squats

MVMT:
15:00 AMRAP
400m run
x35 Kb swings (35/18)
x30 abmat situps
x25 goblet squats

**CP posted on Gym whiteboard**

Tuesday Mar. 21

Strength

To be done as a cool down:

Body Work
4 rounds
x15-20 strict knee hang
SS
x15-20 push ups
SS
x15-20 upright rows

perform with partner
work = rest

Conditioning

Endurace Day
8 rounds
x48 heavy single unders
x24 C2 bike cals
x18 burpees to 6"

28 minute time cap

**CP posted on Gym whiteboard**

Monday Mar. 20

Strength

power clean
6x2
rest no longer than :90 between doubles

*start at 80% and climb if possible

Conditioning

Open/FTNS:
2 rounds
x50 WBs
x50 echo cals

MVMT:
2 rounds
x50 WBs (10/14)
x30 echo cals

**CP posted on Gym whiteboard**

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