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. 28

Info

Remember the different schedule for this week:
Friday the 28th
"Black Friday"
10am-1pm OG

Saturday the 29th
Regular hours

Strength

12:00 EMOM
x2 power clean

Feel free to build in weight over the course of the 12 minutes, but keep it light/moderate and fast today.

Conditioning

4 rounds
x4 100' shuttle run (50'/50')
x8 Kb swings (53/35)
x12 push ups

**CP posted on Gym whiteboard**

Thursday Nov. 27

Info

Remember our modified schedule this week due to the holiday:
Thanksgiving Morning
8:00AM "Chad" workout.

Friday the 28th
"Black Friday"
10am-1pm OG

Saturday the 29th
Regular hours

**CP posted on Gym whiteboard**

Wednesday Nov. 26

Strength

12:00 EMOM
x2 power snatch

-Feel free to build in weight over the course of the 12 minutes, but keep it light/moderate and fast today.

Conditioning

16:00 AMRAP
x20/16 row cals
x16 DB hang clean and jerk (50/35)
x12 burpee to 6" target
rest 1:00

**CP posted on Gym whiteboard**

Tuesday Nov. 25

Info

Remember our modified schedule this week due to the holiday:
Thanksgiving Morning
8:00AM "Chad" workout.

Friday the 28th
"Black Friday"
10am-1pm OG

Saturday the 29th
Regular hours

Strength

back squats
4x7 @ 75% of 5RM from when you tested

*This would be the same deload weight from several weeks ago.

Conditioning

20-16-12-8-4
10-8-6-4-2
echo cals
thrusters*

*thruster weights should increse as reps decrease. As it's a deload week, you should choose your ascending weights based on how you feel.

**CP posted on Gym whiteboard**

Monday Nov. 24

Info

Two important things for this week:
It's a modified deload week - all of the weights/volumes should be slightly dialed back. Listen to your body and use this week as an opportunity to recharge.

AND

Remember our modified schedule this week due to the holiday:
Thanksgiving Morning
8:00AM "Chad" workout.

Friday the 28th
"Black Friday"
10am-1pm OG

Saturday the 29th
Regular hours

Strength

Sumo Deadlifts
15:00 EMOM
0-6:
x4 T&G reps
7-12:
x3 T&G reps
13-15:
x2 T&G reps

*make weight jumps between the reps of 4/3 and 3/2. All reps should fee strong and powerful.

Conditioning

12:00 AMRAP
200' farmers carry (moderate weight)
x12 front squats (95/65)
x12 HSPU

*approach this one at sub-threshold intensity

**CP posted on Gym whiteboard**

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