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 Jul. 30

Info

The gym will be closed Friday and Saturday for both a resealing of our parking lot and our annual coaches retreat. Gym will reopen bright and early Monday AM for our regular class schedule.

Please plan accordingly.
Thanks,
MGMT

Strength

A:5:00 EMOM skill/warm up
x2 muscle snatch + tall snatch

B: 5:00 EMOM
x2 squat snatch
*start light and use this EMOM to increase to a moderate weight

Rest 1:00

C. 4:00 EMOM
x1 squat snatch

*use this to build to a maximal single rep for today

Conditioning

3 rounds of 4:00 work with 1:00 rest

Round 1:
x30 echo cals
x10 snatches (115/85)
ME BJOs

Round 2:
x10 BJOs
x30 echo cals
ME snatch

Round 3:
x10 snatches
x20 BJOs
ME echo cals

**CP posted on Gym whiteboard**

Tuesday Jul. 29

Strength

12:00 to work up to a new 3RM bench press

Accessory:
4 rounds
x15 banded lat pull downs
ss
x8 heavy SA DB bent over row (each arm)
rest :90s

Conditioning

800m run
rest 2:00
x50 WBs
rest 1:00
x30 SDHP (95/65)

**CP posted on Gym whiteboard**

Monday Jul. 28

Info

The gym will be closed Friday and Saturday for both a resealing of our parking lot and our annual coaches retreat. Gym will reopen bright and early Monday AM for a regular class schedule.

Please plan accordingly.
Thanks,
MGMT

Strength

Back Squats
5-5-5-3-3

Goal is to build over the course of these reps to a current 3RM back squat

Conditioning

4 rounds
x10 burpee pull ups
25' SA OH lunge (50/35)
x25/20 cal row
x25' SA OH lunge

**CP posted on Gym whiteboard**

Friday Jul. 25

Strength

Box Squats
5x3

Final week of "skilled" back squat work. Try to work slightly heavier than last week.

Goal is "sit" at the bottom of your squat, just below parallel without releasing the tension in your hamstrings/midline. By eliminating the stretch reflex, you will then have to overcome inertia to stand back out of the squat, forcing your muscles to produce more pow

Conditioning

12:00 AMRAP
x4 wall walks
x8 atl DB snatch (50/35)
x8 50' shuttle runs

**CP posted on Gym whiteboard**

Thursday Jul. 24

Strength

PUSH/PULL
2 rounds
x4 bench press reps @ 87% of 3RM
x2 bench press reps @ 92% of 3RM
x2 bench press rep @ 95-105% of 3RM

rest 2-3 minutes between sets

Accessory:
3 rounds
x12 banded face pulls
ss
x10 DB pull overs

rest :90s between rounds

Conditioning

21-15-9
Echo cals
STOH (135/95)

**CP posted on Gym whiteboard**

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