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

Monday Jun. 29

Info

Tomorrow is Summer League! Please note that there will be no evening S&C classes Tuesday but OG will extend until 5 pm.

SL athletes: we are going to get going a little earlier today so please be there by 5:15.

Tonight's theme is Spokane Wear - think Bloomsday shirts, local school swag or dressing up like the Garbage Goat! 🐐

Strength

Tempo Back Squats

7x3 @ 25XX

*goal with tempo back squats is to slow the movement down to expose movement deficiency, increase lifting control and perfect form. Use same weight from first week.

Conditioning

30-24-18-12-6
Row cals*
DB thrusters (35/20)

*Female cals are:
25-20-15-10-5

**CP posted on Gym whiteboard**

Saturday Jun. 27

Info

Note: starting next Tuesday, June 30th, we will be hosting a High School Girls S&C class from 8:30-9:30 am. The class will be held every Tuesday and Thursday through August 6th.

If you are attending the 7:30 am OG on these days, we ask that you are finished with your workout by 8:30 am.

Thanks all!

Strength

0-10:00
Work up to a heavy snatch balance (get at least 10 reps in)

@ 12:00
12:00 AMRAP
200m run
x8 hang power snatch (95/65)
x12 box jumps

@ 25:00
15:00 EMOM
1: 200' heavy suitcase carry
2: x8-10 rower pikes
3: x8-12 ring push ups

**CP posted on Gym whiteboard**

Friday Jun. 26

Strength

8:00 EMOM
x3 power clean between 70%-75% of 1RM*

Accessory Oly Work:
4x2 heavy clean pulls @ 110-120% of 1RM*

*both movements should be slightly heavier than last week, assuming your technique was solid.

Conditioning

3 x 4:00 AMRAP (2:00 rest)
x15 STOH (115/85)
50/40 cal row
ME DB front squats (50s/35s)

**CP posted on Gym whiteboard**

Thursday Jun. 25

Info

Note: starting next Tuesday, June 30th, we will be hosting a High School Girls S&C class from 8:30-9:30 am. The class will be held every Tuesday and Thursday through August 6th.

If you are attend the 7:30 am OG on these days, we ask that you are finished with your workout by 8:30 am.

Thanks all!

Strength

6 rounds
x10-12 incline DB bench
:30s rest
x4-6 per arm lawn mower heavy row
:60s rest

lighter weight for the incline bench...work a heavier weight for the rows

Conditioning

5 rounds
x60 DUs
x15 burpees to 6” target
x10 Kb swings (70/53)

**CP posted on Gym whiteboard**

Wednesday Jun. 24

Strength

Wall Walk Work

Coach will spend time working on hand placement and footwork

*scaling for today will be hand walk to push up or wall walk for shorter distance.

Conditioning

Partner Conditioning:
12 alternating rounds
x20 WBs
x5 wall walks

*non working partner is accumulating meters on C2 bike.

**CP posted on Gym whiteboard**

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