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

Thursday Apr. 23

Strength

40+ Minutes on Machine
E8MOM come off of machine and perform:

1 HAP famers carry stair lap
x15 push ups, 1 heavy famers carry stair lap
x10 pull ups

**CP posted on Gym whiteboard**

Wednesday Apr. 22

Info

Take note of our new evening schedule that will go into effect in May.

- 4:30 pm S&C class: Every weekday
- 5:30 pm S&C class: Monday - Thursday
- 6:30 pm Oly class: Monday and Wednesday only

Strength

Oly Work - Clean + Jerk

Technique
A) 4:00 EMOM
x3 muscle clean (+ jerk on final rep)

B) 5:00 EMOM
x2 tall clean (+ jerk on final rep)

Strength
E2MOM for 4 rounds
x2 3-position pause squat clean (+ jerk on final rep)
(:01 pause 1" off floor, at knee, and low thigh)

*Increase loading only if technique allows from last week

Conditioning

x10 push press (115/85)
x25 heavy KB SDHP
x15 push press
x25 Heavy KB SDHP
x10 push press

**CP posted on Gym whiteboard**

Tuesday Apr. 21

Strength

Deadlifts
1x5 @ 75% of 1RM
1x4 @ 80% of 1RM
3x3 @ 90% of 1RM

Conditioning

3x3:00 AMRAPs (1:00 rest)
x20 box jump overs
x8 front squats (155/105)
ME Kb swings (53/35)

**CP posted on Gym whiteboard**

Monday Apr. 20

Info

For those of you that pre-ordered merch, the gear will be in production this week and then will be in your closet shortly!

Strength

Bulgarian Split Squats

4x5x7

*These are drop sets - do first set of 5, directly into next set of 7 at a lighter weight (or no weight), then switch legs. Goal is to be slightly heavier than week 1.

Conditioning

E2MOM until you cant finish work in timeframe (24 minutes max)

1: 18/15 bike cals + 9 burpees to 1” target
2: 15/12 bike cals + 12 burpees to 1” target
3: 12/9 bike cals + 15 burpees to 1” target
4: 15 burpees to 1” target + 12/9 bike cals
5: 12 burpees to 1” target + 15/12 bike cals
6: 9 burpees to 1” target + 18/15 bike cals

...repeat same order...

**CP posted on Gym whiteboard**

Saturday Apr. 18

Strength

8 alt rounds with a partner:
x10 (8-5-3) bench press
ss
x10 RDLs

*Increase weight on bench as reps decrease.

Conditioning

12:00 AMRAP
x2 (+2) alt DB snatch (50/35)
x2 (+2) alt single DB step up

**CP posted on Gym whiteboard**

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