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 Jun. 21

Strength

A).
5 minute EMOM;
x20-30s pike position box handstand push up

B).
5 minute EMOM;
x8-12 wall facing side to side shoulder rocks

C).
3 sets of
-repeatable parrallette push ups
https://www.youtube.com/watch?v=H_e7iVdoq9Y

Conditioning

Open:
3 rounds
500m row
x20 toes to bar
x80 double unders

FTNS:
3 rounds
500m row
x20 Knees to elbows
1:00 ME double unders (no more than 80)

MVMT:
3 rounds
350m row
x20 AB mat sit ups
x80 heavy single unders

**CP posted on Gym whiteboard**

Thursday Jun. 20

Strength

Bike Capacity Work

E3MOM for 21:00
30/25 C2 Bike cals

*Choose a damper that allows you to hold 100+ RPMs for the full effort each time

Conditioning

30-60 strict pull ups*
every break perform:
x10 Kb Strict Press
x5/5 OH Kb windmills (https://www.youtube.com/watch?v=ITSmgn_BQgY)

*volume/modification chosen should be something that allows you to get through in no more than 6 sets. This is intended to be done as an accessory strength and a cool down from the bike sprints.

**CP posted on Gym whiteboard**

Wednesday Jun. 19

Strength

Bench Press

3x4 @ 85-90% of 4RM

Conditioning

In teams of three

x30 - 100' sled shuttles (185/ 135)

x21 - rope climbs

x30 - Dball over the shoulder

*partners alternate as needed

*aim to ise the same weight d-ball

**CP posted on Gym whiteboard**

Tuesday Jun. 18

Strength

Back Squats
5x10 @ 70% of 20RM

Conditioning

20:00 EMOM
1: x12-16 ski cals
2: x6 hang power snatch (50% of hang 1RM squat snatch)
3: x12-16 box jumps overs
4: x16-20 GHDs or V-ups

*For a longer EMOM like this one, choose a rep scheme that allows around :15+ of rest each minute. Should feel "doable" but force you to be very intentional with your transition and movement pacing.

**CP posted on Gym whiteboard**

Monday Jun. 17

Info

Last day to sign up for Summer League!

Teams will be created and posted this week and the first workouts will be released.

First Summer League evening will be next Monday evening starting at 5:30pm.
(Remember - No classes on Monday Evening!)

Strength

E:30 for 10:00 minutes
x1 power clean.

*Start at 70% and increase up to 85% if and as technique allows

Conditioning

"Nancy"
5 rounds
400m run
x15 OHS (95/65)

FTNS:
5 rounds
400m run
x15 OHS (65/45)

MVMT:
5 rounds
400m run
x15 BB front squats

*This is a classic CF "girls" workout and a great one that tests your running efficiency and OH position. The weight is not all that heavy, but 75 total reps will add up. Think about taking one quick break on the BB each round.

**CP posted on Gym whiteboard**

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