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

Wednesday May. 05

Strength

8 minute EMOM

minute 1). 6-12 hanging straight leg raise
minute 2). 20-30 second superman hold

Conditioning

5 - 6 minute rounds of:

x20 wall balls
x20 dumbbell snatch
max meters on the rower

open:
(20/ 14 lb. wallball, 50/ 35 lb. dumbbell)

fitness:
(20/ 14 lb. wallball, 40/ 30 lb. dumbbell)

movement:
(14/10 lb. wallball, 30/ 25 lb. dumbbell)

**CP posted on Gym whiteboard**

Tuesday May. 04

Strength

Front Squat;
5x3 @ 65-70% of 3 rep max
(increase weight by 5-15 pounds)

Barbell back rack step up
3x8-12 / side
(increase weight 5-10 pounds)

Conditioning

For time:

3 rounds
x7 push press
x7 pull ups

-then-

100m D-ball carry

-then-

3 rounds
x7 push press
x7 pull ups

-then-

100m D-ball carry


open:
(135/ 95 lb. barbell, 100/ 70 lb. d-ball)

fitness:
(95/ 65 lb. barbell, 70/ 50 lb. d-ball)

movement:
(45/ 35 lb. barbell, rack pull up, 50/ 30 lb. d-ball)

**CP posted on Gym whiteboard**

Monday May. 03

Strength

Slow pull power clean + Hang power clean from knee
5x1; 65-70% of 1 rep max clean

Clean deadlift to power position

3x5; 80-85% of 1 rep max clean

Conditioning

For time:

20 thrusters
15 box jumps
20 sumo deadlift high pulls
25 calorie echo bike
20 sumo deadlift high pulls
15 box jumps
20 thrusters

open:
95/ 65 lb. barbell, 24/ 20" box

fitness:
75/ 55 lb. barbell, 24/ 20" box

movement:
empty barbell, 20/ 16" step ups on box

**CP posted on Gym whiteboard**

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