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

Friday Jun. 20

Strength

1 and 1/4 ("one and a quarter") Back Squats
5x4

Again - we are keeping volumue similar. Weight should be consistent to the last few weeks (light-moderate). The goal with this squat variation is the learn how to recruit the stretch/shortening of the hamstrings to derive power in our squat.

Conditioning

E2MOM for 10:00
200m run
ME SA devils press in remaining time (50/35)

**CP posted on Gym whiteboard**

Thursday Jun. 19

Strength

Deadlifts
2x3 @ 5RM found during test week.
rest 2-3 minutes between sets
2x4 @ 90% of 5RM
rest 2-3 minutes bewteen sets

Conditioning

Filthier 50
x50 ski cals
x50 WBs
x50 DLs (155/105)
x50 row cals
x50 push press (75/55)

**CP posted on Gym whiteboard**

Wednesday Jun. 18

Info

Kids Training starts next week!

Our 9-12 year old group on Thursdays is full, but our 5-8 year old group still has a few spots. Reach out to Kevin if you want more info.

Strength

12:00 E:90S
x2 squat cleans + 1 power clean
all reps slightly heavier than last week

*weight should feel challening, but extra rest from last week should allow for all reps to be made

Conditioning

400m burden run (20/14 WB)
x20 cleans (135/95)
400m run
x20 SDHP (95/65)
400m burden run

**CP posted on Gym whiteboard**

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