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. 31

Strength

4 rounds
x8 back squats (moderate)
ss
1:00-2:00 dball bear hug hold
rest as needed

Conditioning

With a running clock work through the below metcon observing the corerct work/rest intervals
:90 work/:30 of rest
x40 box jump overs
x40 Kb swings (53/35)
x40 T2B
x40 Kb swings
x40 box jump overs

**CP posted on Gym whiteboard**

Tuesday Dec. 30

Info

Last few days of our modified schedule:
Tuesday - 12.30
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Wednesday - 12.31
*6am-8am open gym
*11am-1pm open gym
January - 1.1.2026
*10am-1pm open gym
January - 1.2.2026...
*schedule resumes as normal.

Strength

5 rounds
x2 strict press
ss
x2 push press
ss
x2 push jerk

Conditioning

45/36 row cals
18 goblet squats (70/53)
9 snatch (115/85)
36/30 row cals
18 goblet squats
9 snatch
27 row cals
18/15 goblet squats
9 snatch

**CP posted on Gym whiteboard**

Monday Dec. 29

Info

Remember the modified schedule this week:
Monday - 12.29 & Tuesday - 12.30
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Wednesday - 12.31
*6am-8am open gym
*11am-1pm open gym
January - 1.1.2026
*10am-1pm open gym
January - 1.2.2026...
*schedule resumes as normal.

Strength

E2MOM for 10 rounds
x5 power cleans (135-165/85-115)
x20 alt box step ups (24/20)

Conditioning

20:00 EMOM
1: 100m run (or 3 100’ shuttle runs)
2: 200' Kb front rack + suitcase carry (53s/35s)
3: x2-3 wall walks
4: 15-20 Kb swings

*Should have at least :20 rest in each minute

**CP posted on Gym whiteboard**

Friday Dec. 26

Info

Please note the modified Holiday Schedule:
Friday - 12.26
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Saturday - 12.27
*Regular Hours
Monday - 12.29 & Tuesday - 12.30
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Wednesday - 12.31
*6am-8am open gym
*11am-1pm open gym
January - 1.1.2026
*10am-1pm open gym
January - 1.2.2026...
*schedule resumes as normal.

Strength

5k C2 bike at moderate pace
*perform x3 T&G power snatch every 500m at a weight that is between 50-60% of your current 1RM

Conditioning

"Bodyweight Soirée"
x200 air squats
x100 burpees
x50 pull ups

*partition however you want.

**CP posted on Gym whiteboard**

Thursday Dec. 25

Info

Gym is closed today. Enjoy the holiday. Be present with your family and friends!

**CP posted on Gym whiteboard**

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