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

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 ...

**CP posted on Gym whiteboard**

Tuesday Dec. 02

Strength

Sumo Deadlift Waves
2 waves
7-5-3

*Goal is for set of 7 to be around 85% of 5RM, set of 5 to be 90-95% of 5RM and set of 3 to be slightly heavier than your tested 5RM.

Conditioning

5 rounds
x30 DUs
x12 double DB STOH (50s/35s)
x30 DUs
x18 alt single let v-ups
rest 1:00

**CP posted on Gym whiteboard**

Monday Dec. 01

Strength

back squats
5x4 @ 90%+

*You'll notice there is one less rep per set, hopefully this allows you to add 5/10# from your sets 2 weeks ago

Conditioning

8:00 Clock
80/65 C2 bike cals
ME burpee box jump overs in remaining time

**CP posted on Gym whiteboard**

Friday Nov. 28

Info

Remember the different schedule for this week:
Friday the 28th
"Black Friday"
10am-1pm OG

Saturday the 29th
Regular hours

Strength

12:00 EMOM
x2 power clean

Feel free to build in weight over the course of the 12 minutes, but keep it light/moderate and fast today.

Conditioning

4 rounds
x4 100' shuttle run (50'/50')
x8 Kb swings (53/35)
x12 push ups

**CP posted on Gym whiteboard**

Thursday Nov. 27

Info

Remember our modified schedule this week due to the holiday:
Thanksgiving Morning
8:00AM "Chad" workout.

Friday the 28th
"Black Friday"
10am-1pm OG

Saturday the 29th
Regular hours

**CP posted on Gym whiteboard**

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