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 Jan. 05

Info

Remember:
From January - April we will no longer offer our 6:30pm class due to our new strength and conditioning partnership with Club South Volleyball.

Thanks.
MGMT

Strength

4 sets
x8 back squats @ 75% of 1RM
ss
:30-:45 wall sit
rest 2:00 between sets

Conditioning

x40 lateral burpees OTB
x20 power cleans (135/95)

**CP posted on Gym whiteboard**

Friday Jan. 02

Strength

Take 15:00 to Practice the following complex
1 power snatch + 1 squat snatch + 1 hang squat snatch

Conditioning

x50 thrusters (75/55)
35/30 echo cals
x20 bupree pull ups

**CP posted on Gym whiteboard**

Thursday Jan. 01

Info

Welcome to the New Year!
We have one opportunity for open gym today.
Tomorrow our schedule returns to normal and we start our next cycle on Monday.

10am-1pm open gym - get in and get it done!

Conditioning

Zone 2 - 40+ minutes of monostructural work if you feel like you need this

or

If you want something a little more "gritty" to start the new year:

15 rounds
12/10 row cals
x10 push ups
x12 alt weighted lunge (50/35)
Time Cap is 40:00

**CP posted on Gym whiteboard**

Wednesday Dec. 31

Strength

4 rounds
x8 back squats (moderate)
ss
1:00-2:00 dball bear hug hold
rest as needed

Conditioning

With a running clock work through the below metcon observing the corerct work/rest intervals
:90 work/:30 of rest
x40 box jump overs
x40 Kb swings (53/35)
x40 T2B
x40 Kb swings
x40 box jump overs

**CP posted on Gym whiteboard**

Tuesday Dec. 30

Info

Last few days of our modified schedule:
Tuesday - 12.30
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Wednesday - 12.31
*6am-8am open gym
*11am-1pm open gym
January - 1.1.2026
*10am-1pm open gym
January - 1.2.2026...
*schedule resumes as normal.

Strength

5 rounds
x2 strict press
ss
x2 push press
ss
x2 push jerk

Conditioning

45/36 row cals
18 goblet squats (70/53)
9 snatch (115/85)
36/30 row cals
18 goblet squats
9 snatch
27 row cals
18/15 goblet squats
9 snatch

**CP posted on Gym whiteboard**

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