Workouts
Need help understanding something? Check out this glossary
- 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
You go/I go
100’ HAP farmers carry
10 (8-6-4-2) sandbag clean over bar (set bar at shoulder height)
3 rounds
10-12 Dips
ss
x3 TGUs on each side*
ss
1:00 plank hold
*challenge yourself with the weight on this one
Squat clean
4x2 @ 70-75% of 1RM (must pause :01 in bottom of squat)
4x1 @ 75-80%
3 rounds
x30 Kb swings (53/35)
200' bear hug carry
*perform 20 DUs every 2 minutes including 0:00
Strict Press
3x5 @ 75%
Accessory:
2-3x10-12 tricep kickbacks each arm
90/65 cal row
x10 strict pull ups
x60 weighted box step overs (50/35)
x10 strict pull ups
x60 burpee
x10 strict pulls
Squat snatch
4x2 @ 70-75% of 1RM (must pause :01 in bottom of squat)
4x1 @ 75-80%
12:00 AMRAP
x12 HSPU
200' empty sled push
x12 hang power clean (95/65)
Sumo Deadlifts
5-4-3-3-3-2-2-1
*goal is to build to something comfortably heavy (RPE of 8)
4 rounds
x10 thrusters (95/65)
x20/16 echo sprint
rest 3:00
Back Squats
5x5 @ 85% of 5RM from last week
15:00 EMOM
1: x12-15 ski cals
2: x8-10 box/bench clears
3: x12-15 T2B
with 3 people at a station (1 working the other 2 resting)
4 rounds
ME bench press*
:90 sandbag hold (100/70)
*choose a weight that fresh would allow you to get no more than 15 reps
With a partner:
800m run together
120 Kb swings at 53/35 (break how you want)
30 wall walks (break how you want)
800m farmers carry (both walking, switch weights when you want)