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
Pull Up work
4 sets of 8-10 reps
*choose a pulling a movement (banded strict pull up, ring row, Australian pull up) that allows you to consistently land in this range without have to compromise movement quality. If you have can do this amount of strict pull ups without much trouble, weight your pull ups today.
4 rounds
x8 hang power clean and jerk (115/85)
x10 box jump overs
x8 hang power clean and jerk
x10 box jump overs
Rest :90s
Strict Press
1x4 @ 80%
1x3 @ 82.5%
1x2 @ 85%
4x1 at 85-90%
Accessory:
3 sets
x8-12 dips
ss
:30s hollow hold from pull up bar
x40 WBs
30/25 C2 bike cals
x20 HSPU
30/25 C2 bike cals
x40 WBs
Squat clean
4:00 EMOM
x2 touch and go reps @ 70-75% of 1RM
3:00 EMOM
x2 touch go reps @ 75-80% of 1RM
4:00 EMOM
x1 rep @ 80-90% of 1RM
4:00 AMRAP
400m run
ME Dball/sandbag cleans
Rest 1:00
3:00 AMRAP
400m run
ME Kb swings (53/35)
Squat snatch
4:00 EMOM
x2 touch and go reps @ 70-75% of 1RM
3:00 EMOM
x2 touch go reps @ 75-80% of 1RM
4:00 EMOM
x1 rep @ 80-90% of 1RM
12 of each:
burpee OTE/row/burpeeOTE/C2 Bike
9 of each:
burpee OTE/row/burpeeOTE/C2 Bike
6 of each:
burpee OTE/row/burpeeOTE/C2 Bike
rest 3:00
6 of each:
C2 Bike/T2B/row/T2B
9 of each:
C2 Bike/T2B/row/T2B
12 of each:
C2 Bike/T2B/row/T2B
Back Squats
5x5 @ 90%ish of 5RM from test week
*If you made all your sets from last week, then add 5-10# this week.
15:00 EMOM
1: x150' farmers carry
2: x15-20 push ups
3: x12 box jump overs
Sumo Deadlifts
3x3 halting SDLs @ 70-75% (with :01 at the knee)
3x2 halting SDLs @ 75-80% (with :01 at the knee)
4x1 @ 85-92.5% (climb through set if possible)
*Work "touch and go" reps for 3x3s and 3x2s if possible. Same rep scheme as last week - so try to start and end slightly heavier than last week. Rest should about 1-2 minutes between sets
4 rounds
x15 hang power snatch (75/55)
x25 echo cals
x50 DUs
5 rounds
x12 DB bench (choose a weight that allows you stay unbroken)
*rest between sets alternates between:
400m burden run (holding 20/14 medball) and
1000m on C2 Bike on 10/8 damper
4 rounds (to be done after conditioning)
:20s Copenhagen Planks (each side)
ss
x10 heavy bent over rows
ss
x16 alt OH lateral medball slams
rest 1-2 minutes between sets