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
Thursday Aug. 11
Strength
A). 6x2 squat cleans
B). 8-minute EMOM; 2 power snatches
Conditioning
4 rounds for time:
x25 chest to deck push-ups
-200' d-ball bearhug carry
x25 ring-rows
-200' farmer carry
open:
(150/ 100 lb. d-ball, 80/ 60 lb. Db's/ Kb's)
fintness:
(15 reps of push ups and rows, 100/ 70 lb. d-ball, 50/ 35 lb Db's/Kb's)
movement:
(chest elevated push ups, 70/ 50 lb. d-ball, 35/ 26 lb Db's/ Kb's)
Wednesday Aug. 10
Strength
Before the Conditioning
A). Front Squats
3 wave rounds of;
7-5-3 reps
After the Conditioning
B).
4 sets of;
x6-10 glute ham raises
x10-16 reverse nordic curls
C).
6 minute AMRAP
x24 banded face pulls
x20 lateral raises
Conditioning
x4 - 2.5 minute rounds with 1.5 minutes rest in between
x15 thrusters
x12 toes to bar
-max wall walks
open:
(95/ 65 lb. barbell)
fitness:
(75/ 55 lb. barbell, v-ups)
movement:
(55/ 45 lb. barbell, v-ups, push-ups)
Tuesday Aug. 09
Strength
A). Bench Press; 5, 5, 5, 5 *increasing in weight
B). Dips; 7, 7, 5, 5, 3, 3 *weight these appropriately for the given rep range
Conditioning
For time:
x30/21 echo bike calories
x100 double unders
x20 dumbbell box step ups
x10 alternating dumbbell squat snatches
x30/21 echo bike calories
x10 alternating dumbbell squat snatches
x20 dumbbell box step ups
x100 double unders
x30/21 echo bike calories
open:
(50/ 35 lb. dumbbell, 24/ 20" box)
fitness:
(35/ 25 lb. dumbbell split snatch + lunge, 24/20" box, 2 minutes of single unders)
movement:
(35/ 25 lb. dumbbell snatch + front squat, 20" box, 2 minutes of single unders)
Monday Aug. 08
Info
Schedule:
The gym will be closed Friday starting at 12pm and all day Saturday for our annual coaches retreat. While we never want to limit our class offerings, we do find this an incredibly valuable weekend for the growth and health of our staff. Thank you for your understanding.
-MGMT
Today's workout contains four 8-minute AMRAP's. The goal is consistency and continuous movement. The "max-effort" movement of each AMRAP is specifically chosen due to the fact that it can be continuously performed while your partner performs the calories on the machine. Use this workout as a means to determine how you can adjust your technique and movement strategy to never stop moving throughout the workout.
Strength
10-minute machine warm up
COOL DOWN:
After the conditioning spend 10-12 minutes performing easy stretching in trouble areas of mobility.
Conditioning
8-minute AMRAP at each station with a partner; 30 seconds of transition between AMRAP's
A).
P1: 18/ 14 row calories
P2: max repeatable burpee to 6" target
B).
P1: 18/ 14 echo bike calories
P2: max repeatable medicine ball clean
C).
P1: 18/ 14 ski erg calories
P2: max repeatable medicine ball bear hug lunge
D).
P1: 18/ 14 assault runner calories
P2: max repeatable box jumps
(choose appropriate weights and box heights to perform continuous effort)
Friday Aug. 05
Strength
Muscle Up Practice:
Hollow body rocks
3x20-30s
False grip ring rows or pull-ups
3x6-12 reps
Ring kips
3x8 reps
Conditioning
Every 5 minutes for 5 rounds.
-200 meter run
x10 d-ball over the shoulder
x5/3 ring muscle ups
*score is the cumulative time for all 5 rounds*
open:
(150/ 100 lb. d-ball)
fitness:
(100/ 70 lb. d-ball, burpee chest to bar pull-up)
movement:
(70/ 50 lb. d-ball, burpee pull-up)
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