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 Dec. 09
Info
As a reminder - we will not have our 4:30pm on Friday.
Our coaching staff will all be together that evening for their holiday party.
Please plan accordingly.
MGMT
Strength
Back squats
4x4 @ 90%+
Final working week of our squats. This is your last chance to add weight. Hopefully you are now squatting more than where you tested your 5RM for these sets today.
Conditioning
1:00 of work/1:00 rest
until you can’t finish needed number of burpee DL in the minute
x10/7 echo sprint*
1 (+1) burpee DB deadlift (50s/35s)
Monday Dec. 08
Info
Final big working week for our lifts.
Next week we will test out of this cycle!
Head down, clear eyes, full hearts - here we go.
Strength
Sumo Deadlift Waves
2 waves
6-5-4
*Goal is to hit same weights (or maybe slightly heavier) than you did last week. Same amount of reps, just a little more volume with the heavier ending weight.
Conditioning
E4MOM for 4 rounds
400m run OR x10 100' shuttle runs (50'/50')
x24 Kb swings (53/35)
Friday Dec. 05
Info
In lieu of our regular "Ladies Class" this Saturday - we will be hosting a Ski/Snowboarding Conditioning Class open to everyone.
Come join us for a strength and conditioning workout focused on getting you ready for long days on the mountain with some good takeaways to stay injury free this season.
All members and levels of fitness are welcome.
8am-9am Saturday at Dūrātus.
Strength
5 sets @ 80-85%
2 clean high pull
rest :15
2 power clean (drop and reset reps)"
Conditioning
1500m/1200m row
*perfrom x7 hang clean and jerk (95/65) E90S (including 0:00)
Thursday Dec. 04
Strength
Back to our "choose your own adventure" day...
40 minutes at zone 2 pace
or
Kipping Pull Up practice/drills
Conditioning
If you did the kipping pull up work - you will finish the class with the below:
16:00 EMOM
1: 100' gun walk
2: x10-15 DB fly
3: x8-12 GHD back extensions
4: :30 ME cyclist squats with light Kb
Wednesday Dec. 03
Strength
5 sets @ 80-85%
2 snatch high pull
rest :15
2 power snatch (drop and reset these reps)
Conditioning
10-1 pull ups
1-10 power snatch (95/65)
x6 back rack step back lunge after each round
ex.
x10 pull ups
x1 power snatch
x6 lunges
x9 pull ups
x2 power snatch
x6 lunges ...
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