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 Mar. 31
Strength
Deadlift Strength
15:00 to work up to a heavy 1RM for today
Conditioning
4 rounds
:90 work/:30 rest
x9 DL (225/155)
x12 burpee BJOs
ME T2B
Monday Mar. 30
Info
Welcome to Cycle 2! This next 8 weeks is typically a time that we try to explore a few different fitness modalities. This cycle will take us through our Murph event on Memorial Day. Below are some of the distinctive elements you will see.
-Our strength will be categorized with a single leg strengthening day, 2 days for Oly technique work, a traditional deadlift day, and one day focused on odd object work.
-We will continue with our Zone 2 days, but you will also see a mixture of some endurance type workouts that take the place of our Zone 2 work.
-While we will still use some interval training - the majority of our conditioning will shift to be “AMRAPs" and “rounds for time”, targeting our oxidative energy system.
-Each week should have a sprinkling of calisthenic work (push ups, pull ups, air squats) to prep and ready us for Murph.
This is a fun cycle to explore some new movement patterns, while still valuing the things that have become standard for our fitness methodology.
Also, please take note of Saturday's schedule:
- 8 am: Ladies Classe
- 9 am: Regular Class
- 10 am: Open Gym
Strength
Bulgarian Split Squats
3x8+8
*these are drop sets - do first set of 8, directly into next set of 8 at a lighter weight, then switch legs.
Conditioning
18-15-12-9-6-3
Echo bike/C2 bike with higher damper
Power snatch (95/65)
*Cals for women are 12-10-8-6-4-2
Saturday Mar. 28
Strength
4 rounds
x10 same side weighted SL step up holding bar in rack (each leg)
ss
x12-15 push ups/ring push ups
ss
x5 partner kneeling GHRs
*Rest 2-3 minutes between sets
Conditioning
In a group of 3:
3 rounds
ME reps for 1:00 for each movement
- Box jumps overs
- Row cals
- Thrusters (75/55)
Directly following 9:00 team leaves to run together on a 600m.
Score will be total time (3 rounds + 600m) minus total reps, where each rep equals 1 second.
Friday Mar. 27
Info
As a reminder, the new Saturday schedule is now in effect.
* 8 am Class
* 9 am Class
*10 am Open Gym
Strength
Take 15:00 to work up to a clean heavy complex
*1 power clean + 1 squat clean + 1 hang squat clean
Conditioning
Aerobic Capacity Test
180/120 Echo Cals for time
Thursday Mar. 26
Strength
40+ minutes of Zone 2 work on a machine
*Every 8:00 (including 0:00) perform:
x8-12 pull ups
200' Dball/sandbag bear hug carry
x12 alt hammer curls
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