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 May. 07
Strength
40+ Minutes on Machine
E5MOM come off of machine and perform:
x25 DUs/heavy single unders
x3-6 strict pull ups
x8-10 behind neck empty barbell press
Wednesday May. 06
Strength
15:00 EMOM
x1 squat clean & jerk @ 65-75%
*Work within stated range. Move well and focus on your speed.
Conditioning
5 rounds of "The Chief"
3:00 AMRAP
x3 Power Cleans (135/95)
x6 Push-Ups
x9 Air Squats
1 minute rest after each 3-minute AMRAP
Tuesday May. 05
Strength
3x4 T&G deadlifts @ 60-70%
3x3 D&R deadlits @ 70-75%
Conditioning
3 rounds
750m/600m row
x15 DB STOH
*Perform this piece at sub-threshold intensity. Looking for consistent row splits and unbroken/manageable DB efforts
Monday May. 04
Info
This week will be our mid-cycle deload. Take this time to lighten up the weight & lessen the intensity to focus on recovery.
Strength
4 rounds (you go/I go with partner)
50' Plate OH lunge (45/25)
*Non-working parter holds light sandbag in bearhug positon while working partner is lunging
Conditioning
20:00 AMRAP (alt rounds with a partner)
x20 WBs
x20/16 echo cal
rest 2:00
Saturday May. 02
Strength
4 rounds
50' HAP sled push
3:00 rest* between efforts
*During rest, perform:
x10 light behind neck press
x10 reverse DB fly
Conditioning
15:00 AMRAP with a partners (alt movements)
x21 row cals
x15 hang power snatch (75/65)
90 DUs
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