Workouts
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- 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
Back Squats
5x5 @ 90%ish of 5RM from test week
*If you made all your sets from last week, then add 5-10 lbs this week.
3 rounds
30s ME CTB pull ups
30s rest
1:00 ME Kb swings (53/35)
1:00 rest
1:30 ME DUs
1:30 rest
DSC - be sure to join us for an evening of teamwork, trivia, games and fun on Game Gauntlet Night! Friday, October 9 starting at 7 pm. Please bring a snack or sweet to share, we will provide the drinks!
Sumo Deadlifts
3x3 @ 75%
3x2 @ 85%
3x1 @ 90%
*Rest should about 1-2 minutes between sets
3 rounds
x3 wall walks
x9 snatch (75/55)
2 rounds
x6 walls walks
x9 snatch (95/75)
1 round
x9 wall walks
x9 snatch (115/85)
A bit of body building
15:00 EMOM
1: x8-12 bent over BB rows
2: x15 laying banded hamstring curls
3: x10-12 BB upright rows
You go/I go with partner
8 rounds total
x6 sandbag clean
50' (+50') sandbag bear hug carry
Squat clean
4x2 @ 72-77.5% of 1RM (must pause :01 in bottom of squat)
4x1 @ 77.5-82.5%
4 rounds
3:30 work/:90 rest
18/15 row cals
x15 box jumps (30/24)
x12 DB STOH (50s/35s)
ME row cals in remaining time of interval
Squat snatch
4x2 @ 72-77.5% of 1RM (must pause :01 in bottom of squat)
4x1 @ 77.5-82.5%
x30 T2B
x100' goblet squat lunge step (50/35)
rest 3:00
x30 pull ups
600m run
Strict Press
4x4 @ 80%
Accessory
2-3 sets of ME dips (rest exactly 2:00 minutes between sets). Rep range goal is 12-18 reps - scale movement up or down to land in this range
20-2*
2-20
Bike cal
WBs
Rest :30s between rounds
*16-14-13-11-10-8-7-5-4-2 for scaled cals
Sumo Deadlifts
4x3 @ 70%
4x2 @ 80%
4x1 @ 85%
*Rest should about 1-2 minutes between sets
5 rounds
1:00 ME burpee box jump over
1:00 rest
*written by one of our very own, Jeff Levine!