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
Friday Mar. 24
Info
Remember - Saturday is the final Mobility Clinic.
8:15am before Saturday's classes.
All are welcome.
Strength
power snatch
6x2
rest no longer than :90 between doubles
*start at 80% and climb if possible
Conditioning
Open:
2:00 AMRAP
x18/15 row cals
x12 box jump overs
ME OHS (75/55)
rest 1:00
repeat until you have accomplished 50 OHS reps
FTNS:
2:00 AMRAP
x18/15 row cals
x12 box jump overs
ME OHS (65/45)
rest 1:00
repeat until you have accomplished 50 OHS reps
MVMT:
2:00 AMRAP
x18/15 row cals
x12 box jump overs
ME front squat (65/45)
rest 1:00
repeat until you have accomplished 50 front squat reps
Thursday Mar. 23
Strength
7:00 EMOM
x2 sumo deadlifts
*start close to where you ended last week and build from there
Accessory:
Accumulate 5:00 wall sit
(10:00 time cap)
Conditioning
Open:
3 sets
ME BMUs
rest 1:00
150 DUs
rest 1:00
ME thrusters (95/65)
rest 2:00
Open:
3 sets
ME CTBs
rest 1:00
100 DUs
rest 1:00
ME thrusters (95/65)
rest 2:00
Open:
3 sets
ME pull ups
rest 1:00
150 single unders
rest 1:00
ME thrusters (75/55)
rest 2:00
Wednesday Mar. 22
Strength
6x3 tempo Back Squats
Tempo is 21X1 @ 70%+
Accessory:
3x10 elevated Kb RDL
Conditioning
Open:
15:00 AMRAP
400m run
x35 Kb swings (53/35)
x30 T2B
x25 goblet squats
FTNS:
15:00 AMRAP
400m run
x35 Kb swings (44/26)
x30 knee hangs
x25 goblet squats
MVMT:
15:00 AMRAP
400m run
x35 Kb swings (35/18)
x30 abmat situps
x25 goblet squats
Tuesday Mar. 21
Strength
To be done as a cool down:
Body Work
4 rounds
x15-20 strict knee hang
SS
x15-20 push ups
SS
x15-20 upright rows
perform with partner
work = rest
Conditioning
Endurace Day
8 rounds
x48 heavy single unders
x24 C2 bike cals
x18 burpees to 6"
28 minute time cap
Monday Mar. 20
Strength
power clean
6x2
rest no longer than :90 between doubles
*start at 80% and climb if possible
Conditioning
Open/FTNS:
2 rounds
x50 WBs
x50 echo cals
MVMT:
2 rounds
x50 WBs (10/14)
x30 echo cals
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