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 Nov. 21

Strength

5 sets @ 80-85%
1 clean high pull + power clean
rest :15
1 power clean + low hang power clean

Conditioning

15:00 AMRAP
x60 WBs
x45 box jump overs
x30 deadlifts (185/125)
x150 DUs

**CP posted on Gym whiteboard**

Thursday Nov. 20

Strength

5 sets @ 80-85%
1 snatch high pull + power snatch
rest :15
1 power snatch + low hang power snatch

Conditioning

x50 T2B
x50 alt DB snatches (50/23)
x50 Abmat sit ups
x50 alt DB snatches

**CP posted on Gym whiteboard**

Wednesday Nov. 19

Info

Continuing on with our zone 2 work. Our encouragement is resist the temptation to try and "do it all". Either stick with the zone 2 work or jump into the kipping practice + FBB conditioning.

Strength

Kipping Pull Up Skill Work

Conditioning

40+ minutes at a Zone 2 effort

or

16:00 FBB EMOM
1: x12 DB pull overs
2: :30-:45 wall sit
3: x20 Russian twists
4: x12 empty BB curls (back against the wall)

**CP posted on Gym whiteboard**

Tuesday Nov. 18

Strength

Sumo Deadlifts
2x4 with light weight
6x3 climbing with each set.
*goal is work up to a final set of 3, where you finished with your set of 2 during our first week in this cycle.

Conditioning

21:00 EMOM
1: x21/16 row cals
2: x12-15 burpee OTE
3: x9 Dball GTOTS (100/70)

**CP posted on Gym whiteboard**

Monday Nov. 17

Strength

back squats
5x5 @ 90%

*Same as before...the goal is to add 5/10# from last week. Take 2-3 mintues between your sets. Last big week before we take a modified deload week.

Conditioning

2 rounds
x35/30 echo cals
x25 DB bench (50s/35s)
x5 wall walks

*to be perfromed at sub-threshold intensity

**CP posted on Gym whiteboard**

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