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 Jan. 26
Strength
Back Squats
1x5 @ 70%
1x5 @ 75%
1x5+ @ 80%
Conditioning
80 single arm devils press (50/35)
perform x8 T2B E2MOM (including 0:00)
Time Cap Markers:
25 reps @ 6:00
50 reps @ 10:00
80 reps @ 16:00
Monday Jan. 25
Strength
Snatch
3x2 power position full snatch (52.5-62.5%)
3x2 mid hang full snatch (62.5-72.5%)
3x1 full snatch (80-82.5–85%)
3x2 snatch high pulls (HAP)
Conditioning
27-21-15-9-3
thrusters (75/55)
box jump overs
Time Cap = 10:00
Friday Jan. 22
Strength
Cleans*
3x2 power position full clean (50-60%)
3x2 mid hang full cleans (60-70%)
3x1 full clean & jerk (70-75-80%)
4x1 clean high pulls (HAP)
*jerk last rep of power position sets and low hang sets.
Conditioning
4:00 AMRAP
x12 deadlifts (225/155)
x12 burpee OTB
4:00 - 8:00
then:
50 HSPU
then:
4:00 AMRAP
x12 deadlifts (225/155)
x12 burpee OTB
Fitness/Movement:
185/125 deadlift
Thursday Jan. 21
Strength
Strict press
1x10 @ 66%
1x8 @ 70%
1x4 @ 75%
1x2+ @ 80
Conditioning
10:00 AMRAP
x15 row cals
x15 wall balls
x15 sit ups
Wednesday Jan. 20
Strength
Deadlift
1x10 @ 65%
1x8 @ 70%
1x4 @ 75%
1x2+ @ 80
Conditioning
18-15-12-15-18
DB cleans (50s)
alt DB lunges (50s)
echo cals
15:00 Time Cap
Fitness:
40/20 dbs
Movement:
scale db
15-12-9-12-15
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