Workouts
Need help understanding something? Check out this glossary
- 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
Squat snatch
With a 12:00 clock, complete 1 rep at 60-70% every :30s
*keep weights light enough to move fast today
30 squat clean thrusters for time
Rx weight at 115/85
Rx+ weight at 135/95
Back Squats
3x5 @ 65-70%
2x5 @ 70-72.5%
For quality:
21-18-15-12-9-6-3
DB bench press (50s/35s)
C2 bike cals (on 10/8 damper)
This is our mid-cycle deload week.
This week's reduction in volume and intensity acts as a proactive pit stop to focus on strong technique and movement patterns.
Sumo Deadlifts
4x6 @ 60-70%
*Touch and go lifts and keep weight moving fast and efficient
On a 20 minute clock...
From 0-10
x40 WBs
x30/25 row cals
x20 T2B
x10 deadlifts (225/155)
from 10-20
x10 deadlifts
x20 T2B
x30/25 row cals
x40 WBs
If work is completed before within the working period, rest the remainder of the time.
DSC - be sure to join us for an evening of teamwork, trivia, games and fun on Game Gauntlet Night. It is TONIGHT, starting at 7 pm. Please bring a snack or sweet to share, we will provide the drinks! Can't wait to see you all there.
Squat clean
4x2 @ 72-77.5% of 1RM*
4x1 @ 82.5-85%
*For each of these sets, practice touch and go reps with an emphasis on a slow/intentional lowering of the first rep back to the floor to build movement awareness
12:00 AMRAP
x20/15 bike cals
x15 T2B
x10 STOH (115/85)
DSC - be sure to join us for an evening of teamwork, trivia, games and fun on Game Gauntlet Night. TOMORROW October 9, starting at 7 pm. Please bring a snack or sweet to share, we will provide the drinks!
Squat snatch
4x2 @ 72-77.5% of 1RM*
4x1 @ 82.5-85%
*For each of these sets, practice touch and go reps with an emphasis on a slow/intentional lowering of the first rep back to the floor to build movement awareness
1-10
OHS (95/65)
*Perform x30 DUs after each round
Strict Press
3x5 @ 82.5%
*should be same weight as last week - just different set/rep scheme.
Accessory:
3 sets
8-12 Kb skull crushers
ss
12-15 banded face pulls
Rest 1-2 minutes between sets
E2:30 for 6 rounds
x6 (-1) 50’ shuttle runs
x6 HSPU or x2 wall walks
ME row cals
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
3x4 @ 72.5-75%
3x3 @ 75-85%
3x2 @ 90-92.5%
*Work "touch and go" reps for 3x4s and 3x3s if possible. Rest should about 1-2 minutes between sets
4 rounds
2:00 work/1:00 rest
x8 30/24” hurdle over/unders
x10 CTBs
ME power cleans (135/95)