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

Tuesday Jan. 26

Strength

Back Squats
1x5 @ 70%
1x5 @ 75%
1x5+ @ 80%

Conditioning

80 single arm devils press (50/35)
perform x8 T2B E2MOM (including 0:00)

Time Cap Markers:
25 reps @ 6:00
50 reps @ 10:00
80 reps @ 16:00

**CP posted on Gym whiteboard**

Monday Jan. 25

Strength

Snatch
3x2 power position full snatch (52.5-62.5%)
3x2 mid hang full snatch (62.5-72.5%)
3x1 full snatch (80-82.5–85%)
3x2 snatch high pulls (HAP)

Conditioning

27-21-15-9-3
thrusters (75/55)
box jump overs

Time Cap = 10:00

**CP posted on Gym whiteboard**

Friday Jan. 22

Strength

Cleans*

3x2 power position full clean (50-60%)
3x2 mid hang full cleans (60-70%)
3x1 full clean & jerk (70-75-80%)
4x1 clean high pulls (HAP)
*jerk last rep of power position sets and low hang sets.

Conditioning

4:00 AMRAP
x12 deadlifts (225/155)
x12 burpee OTB
4:00 - 8:00

then:
50 HSPU

then:
4:00 AMRAP
x12 deadlifts (225/155)
x12 burpee OTB

Fitness/Movement:
185/125 deadlift

**CP posted on Gym whiteboard**

Thursday Jan. 21

Strength

Strict press
1x10 @ 66%
1x8 @ 70%
1x4 @ 75%
1x2+ @ 80

Conditioning

10:00 AMRAP

x15 row cals
x15 wall balls
x15 sit ups

**CP posted on Gym whiteboard**

Wednesday Jan. 20

Strength

Deadlift
1x10 @ 65%
1x8 @ 70%
1x4 @ 75%
1x2+ @ 80

Conditioning

18-15-12-15-18
DB cleans (50s)
alt DB lunges (50s)
echo cals
15:00 Time Cap

Fitness:
40/20 dbs

Movement:
scale db
15-12-9-12-15

**CP posted on Gym whiteboard**

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