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

Tuesday May. 12

Info

This Saturday, the 8 am class will be a yoga flow with our very own John Phares! Come with a yoga mat to spend some time focusing on recovery and mobility.

The 9 am class will be a regular S&C class.

Strength

Oly Work - Clean + Jerk

Technique
4:00 EMOM
x2 1.5 power cleans (+ jerk on final rep)*
*Each rep is to the knee, back to floor, and then through full movement.

4:00 EMOM
x1 hang power clean* + 1 hang squat clean and jerk
*Receiving position for this rep should be at of just above parallel

Strength
E2MOM for 4 rounds
x3 2-position pause squat clean (+ jerk on final rep)
(:01 pause 1" off floor and at knee)

*Increase loading only if technique allows from two weeks ago

Conditioning

3 Rounds For Time
400 meter Run
25 Box Jumps (24/20)
25 Wall Ball Shots (20/14)

**CP posted on Gym whiteboard**

Monday May. 11

Info

Murph is right around the corner! We will be running heats on Monday, May 25th at 8 am, 9 am and 10 am. All members of our community are encouraged to attend, do whichever version of Murph suits you and cheer on others.

Also, mark your calendars for Summer League! Summer League is our yearly event in which members of all different experience levels are grouped into teams for three nights of fitness and fun. This is a great opportunity to meet folks outside of your "regular" class time and participate in workouts that are not our normal class programming. Summer League is strictly just for fun - no baseline skill level is required! It will be held on the evenings of June 23, June 30 and July 7. More info to come!

Strength

Deadlifts
5x5 @ 80% of 1RM found

*should be heavier than first 5x5 performed 5 weeks ago

Conditioning

E4MOM for 3 rounds
x50 DUs
x20 alt DB snatches (50/35)
ME echo cals

**CP posted on Gym whiteboard**

Saturday May. 09

Strength

11-9-7-5-3
Bench Press Reps (weight should increase as reps decrease)

*directly following each set perform a 200m burden run holding 20/14 wall ball.

Conditioning

4 rounds
x20 standing C2 cals on 10/8 damper
x1 rope climb
Rest 2:00

**CP posted on Gym whiteboard**

Friday May. 08

Strength

15:00 EMOM
x1 squat snatch @ 65-75%

*Work within stated range. Move well and focus on your speed.

Conditioning

15:00 AMRAP
x3 power snatch (95/65)
x5 box jumps (24/20)
x7 T2B

**CP posted on Gym whiteboard**

Thursday May. 07

Strength

40+ Minutes on Machine

E5MOM come off of machine and perform:
x25 DUs/heavy single unders
x3-6 strict pull ups
x8-10 behind neck empty barbell press

**CP posted on Gym whiteboard**

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