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
Friday Aug. 22
Strength
A. 4 sets building in weight
2 halting snatch pulls (:02 pause below the knee) @ 105-110% of 1RM
B. Squat snatch
4x3 between 77.5-82.5%
Conditioning
E3MOM for 5 rounds
x6-10 T2B
250m/200m row
x6-10 pull up
Thursday Aug. 21
Strength
5 rounds
x2 deadlifts at 5RM number from last week
Rest 1:00 between sets
4 rounds
x2 deadlifts at 105% of 5RM from last week
Rest 1:00 between sets
Conditioning
4x2:30 intervals (:90 rest)
200' HAP sled push
ME wall walks
Wednesday Aug. 20
Strength
A. 4 sets, building in weight
2 halting clean pulls (:02s pause below the knee) @ 105-110% of 1RM
B. Squat cleans
4x3 between 77.5-82.5%
Conditioning
"Helen"
3 rounds
400m run
x21 Kb swings
x12 pull ups
Tuesday Aug. 19
Strength
Back Squat Waves
3 waves
6-4-2
*weight should increase through the sets but each wave should be consistent
Conditioning
21-18-15-12-9-6-3
Alt DB snatch (50/35)
DB squats
Monday Aug. 18
Strength
PUSH/PULL
Every 90s for 15:00
-First :90s: repeatable set (same number as last week) of strict pull ups
-Second :90s: x6 bench press reps at 75% of 3RM
Conditioning
"The Georgette Chipper"
2 rounds
x8 power cleans (115/85)
x18 box jump overs
x26 row cals
x8 squat cleans
x18 bar facing burpees
This workout is to honor our very own, Georgette Springs, retiring today after 26 years of military service.
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