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
Saturday May. 30
Strength
3 sets
x8-12 for single arm bent (on bench) over row (each arm)
ME to failure DB lateral raise
*rest 2-3 minutes between sets
Conditioning
With a partner
4 rounds
400m run (together)
x15 cleans
x12 front squats
x9 STOH
*Barbell movements are with one weight across and alternating...in round one, partner 1 will do all cleans and STOH and partner 2 will do all front squats. In round 2, partner 2 will do all cleans and STOH and partner 1 will do all front squats.
Friday May. 29
Strength
Oly Work - Clean + Jerk
4:00 EMOM
x2 2-position segmented power clean (jerk last rep)
Each rep is to the knee, back to floor, to mid-thigh, back to floor, and then through full movement.
4:00 EMOM
x1 power clean + 1 hang power clean + 1 hang squat clean and jerk
E2MOM for 4 rounds
x3 2-position pause squat clean (+ jerk on final rep)
(:01 pause 1" off floor and at knee)
*Increase loading only if technique allows from two weeks ago*
Conditioning
E2MOM “Death By"
15/12 C2 bike cals
x5 T2B
1 (+1) sandbag cleans (100/70)
**10 round cap**
Thursday May. 28
Strength
Deadlifts
1x5 @ 80% of 1RM
1x4 @ 85% of 1RM
3x3 @ 92.5% of 1RM
Conditioning
10:00 AMRAP
x20 Kb swings (53/35)
x20 weighted alt box step ups (same weight as Kb swings)
x40 DUs
Wednesday May. 27
Strength
Oly Work - Snatch
4:00 EMOM
x2 2-position segmented power snatch
Each rep is to the knee, back to floor, to mid-thigh, back to floor, and then through full movement.
4:00 EMOM
x1 power snatch + 1 hang power snatch* + 1 hang squat snatch
E2MOM for 4 rounds
x2 pause squat snatch
(:01 pause at knee)
*with lower requirement of pause, weight should be heavier than last week
Conditioning
2 rounds
55/45 row cals
x40 alt DB snatch (50/35)
x25 box jump overs
x10 wall walks
Tuesday May. 26
Info
Get excited for Summer League! This is our yearly event in which members of all different experience levels are grouped into teams for three nights of fitness and fun. This is a great opportunity to meet folks outside of your "regular" class time and participate in workouts that are not our normal class programming. Summer League is strictly just for fun - no baseline skill level is required! It will be held on the evenings of June 23, June 30 and July 7. More info to come!
Strength
10 alt rounds with a Partner:
200' Heavy sled drag + 200' heavy farmers carry
Conditioning
Lower Intensity Day
12:00 AMRAP
1:00 echo at a consistent RPM
x10 DB strict press (30/20)
x10 BB curls
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