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 Apr. 04

Strength

15:00 EMOM
1: x10-12 DB bench press
2: x12-15 weighted knee raise
3: x16 Gorilla row

Conditioning

Complete as a group of 2 (switching whenever you want):
x100/80 echo cals
x100 Kb swings
x1000' farmers carry

**CP posted on Gym whiteboard**

Friday Apr. 03

Info

Reminder of Saturday's schedule:

- 8 am: Ladies Class
- 9 am: Regular Class
- 10 am: Open Gym

Strength

Oly Work - Clean + Jerk Technique
4x3 muscle clean (+ jerk on final rep)
4x2 tall clean (+ jerk on final rep)

Strength
3x3 pause squat clean (+ jerk on final rep)
(:01 pause 1" off floor, at knee, and low thigh)

Conditioning

3 rounds
500m row
x25 WBs

**CP posted on Gym whiteboard**

Thursday Apr. 02

Strength

4 rounds
:90 wall sit
:30 rest
:90 Sandbag bear hug hold
:30 rest

Conditioning

25:00 AMRAP
400m run
x10-15 push ups
1000m C2 bike
x5-10 pull ups

*Goal is to treat these longer AMRAPs with a similar mentality to our zone 2 days. Lower your intensity and build aerobic and calisthenic volume at a moderated pace.

**CP posted on Gym whiteboard**

Wednesday Apr. 01

Strength

Oly Work - Snatch Technique
4x3 muscle snatch
4x2 tall snatch

Strength
3x3 pause squat snatch
(:01 pause 1" off floor, at knee, and low thigh)

Conditioning

x20 HSPU
x30 box jump overs
x40 DB hang clean and jerk (50/35)
-Rest 2:00-
x40 DB hang clean and jerk (50/35)
x30 box jump overs
x20 HSPU

**CP posted on Gym whiteboard**

Tuesday Mar. 31

Strength

Deadlift Strength
15:00 to work up to a heavy 1RM for today

Conditioning

4 rounds
:90 work/:30 rest
x9 DL (225/155)
x12 burpee BJOs
ME T2B

**CP posted on Gym whiteboard**

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