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

Thursday Jun. 18

Info

Summer League Rosters are up! Check out your teams and additional information here.

Strength

T2B skill work

Coach will spend time working on hand placement/efficient kip pattern

*scaling for single leg T2B, T2LB, or knees to elbows.

Conditioning

Version 1:
x30 T2B
800m run
x50 clean and jerks (115/85)
800m run
x30 T2B

Version 2:
x30 alt T2B
800m run
x50 clean and jerks (95/65)
800m run
x30 alt T2B

Version 3:
x30 knees to elbows
800m run or 2K C2 Bike
x50 clean and jerks
800m run or 2K C2 Bike
x30 knees to elbows

**CP posted on Gym whiteboard**

Wednesday Jun. 17

Info

Summer League Rosters are up! Check out your teams and additional information here.

Strength

8:00 EMOM
x3 power clean between 65%-70% of 1RM

Accessory Oly Work:
4x2 heavy clean pulls (110-120% of 1RM)

Conditioning

For Time:

40-30-20-10
Weighted DB Box Step Over (53/35)

*perform 75 Double Unders between each set.

**CP posted on Gym whiteboard**

Tuesday Jun. 16

Strength

Tempo Back Squats
6x4 @ 23XX

*The goal with tempo back squats is to slow the movement down to expose movement deficiency, increase lifting control and perfect form. Use same weight from last week.

Conditioning

Dealers Choice

Option 1 - Higher Volume
x15 burpee box jump overs
x8 BB thrusters
x15 burpee box jump overs
x12 BB thrusters
x15 burpee box jump overs
x18 BB thrusters
x15 burpee box jump overs
x26 BB thrusters
x15 burpee box jump overs

or

Option 2 - Heavier Weight
x15 burpee box jump overs
x3 thrusters (95/65)
x15 burpee box jump overs
x6 thrusters
x15 burpee box jump overs
x9 thrusters
x15 burpee box jump overs
x12 thrusters
x15 burpee box jump overs

**CP posted on Gym whiteboard**

Monday Jun. 15

Info

This is the last day to sign up for Summer League! Sign up at the whiteboard.

Strength

8:00 EMOM
x3 power snatch between 65%-70% of 1RM

Accessory Oly Work:
4x2 heavy snatch pulls @ 110-120% of 1RM

Conditioning

Every 2:30 for 4 rounds (no rest)
x16/12 echo cals
x10 HSPU or 12 push press
ME DB snatch (50/35)

Score is total DB snatches

**CP posted on Gym whiteboard**

Saturday Jun. 13

Strength

8x3 Zercher squats

*use the eight sets to climb - final set should be challenging.

Conditioning

18:00 AMRAP - Alt rounds with partner
x3 wall walks
x6 hang squat clean (115/85)
1:00 ME C2 bike cals

*Score will be total calories

**CP posted on Gym whiteboard**

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