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
Saturday Jul. 04
Info
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.
He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
This workout is in his honor.
Conditioning
"Collin"
6 rounds for time of:
400-meter sandbag carry
12 push presses (115/85)
12 box jumps
12 sumo deadlift high pulls
Run can be subbed with "burden" run if desired.
Friday Jul. 03
Info
This Saturday (7/4), we will be hosting one hero WOD at 9 am. Come celebrate 250 years of America with a workout!
No ladies class - we will see you in August.
Strength
4:00 EMOM
x3 power clean between 65%-70% of 1RM
4:00 EMOM
x2 power cleans between 70-80% of 1RM
Accessory Oly Work:
4x2 heavy "yoyo" clean pulls (110-120% of 1RM)
Conditioning
9:00 AMRAP
x6 squat cleans (95/65)
x9 HSPU or 3 wall walks
Thursday Jul. 02
Info
As a reminder, we are hosting the High School Girls S&C class this morning from 8:30-9:30 am. This class will be held every Tuesday and Thursday through August 6th.
If you are attend the 7:30 am OG on these days, we ask that you are finished with your workout by 8:30 am.
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This Saturday (7/4), we will be hosting one hero WOD at 9 am. Come celebrate 250 years of America with a workout!
No ladies class - we will see you in August.
Strength
E3MOM for 15:00
ME (-3) bent over row @ 95/65
ss
x15-18 light bench flys
Conditioning
4x3:00 AMRAPS (:90 rest )
x15 DL (185/125)
200’ bearhug carry
ME C2 bike cals
Wednesday Jul. 01
Strength
Burpee skill work
Coach will spend time working on efficient movement
Conditioning
4 rounds
400m run
x40 burpees
x40 weighted box step ups (50/35)
TC: 28:00
Tuesday Jun. 30
Info
Today is the first session of our High School Girls S&C class, from 8:30-9:30 am. As a reminder, this class will be held every Tuesday and Thursday through August 6th.
If you are attending the 7:30 am OG on these days, we ask that you are finished with your workout by 8:30 am.
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Tonight is Summer League! Please note that there will be no evening S&C classes tonight but OG will extend until 5 pm.
SL athletes: we are going to get going a little earlier today so please be there by 5:15.
Tonight's theme is Spokane Wear - think Bloomsday shirts, local school swag or dressing up like the Garbage Goat! 🐐
Strength
4:00 EMOM
x3 power snatch between 65%-70% of 1RM
4:00 EMOM
x2 power snatch between 70-80% of 1RM
Accessory Oly Work:
4x2 heavy "yoyo" snatch pulls @ 110-120% of 1RM
Conditioning
27-21-15-9-3
OHS (75/55)
*perform x9 T2B after each OHS round
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