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 Oct. 17

Strength

Bulgarian Split Squats
3x8 + 8 (each leg)

*each set should start with first 8 reps holding equal weight (DBs or Kbs) in boths hands in farmers carry postion, after 8 reps, drop the weight in hand on non-working side and finsh with 8 more reps. This should be slightly heavier than two weeks ago.

Conditioning

x20 power snatch (105/75)
x20 HSPU
rest 2:00
x20 HSPU
x20 power snatch

**CP posted on Gym whiteboard**

Thursday Oct. 16

Strength

EMOM for 15 minutes
x2 power clean @ 65-75%

*depending on weight, these reps can be touch and go or drop and reset. You have the full minute to lift, so don't feel rushed. Take your time and use these lighter weighted/higher volume reps to inform good movement.

Conditioning

5 rounds
x21/35 row cals
x15 T2B
x9 DB deadlifts (50s/35s)

**CP posted on Gym whiteboard**

Wednesday Oct. 15

Strength

Sumo Deadlifts
10:00 EMOM
x3 reps at a moderate weight (60-70% of supposed 1RM)

*During our mid-cycle deload week, these reps should feel comfortable, allowing for touch and go reps.

Conditioning

200m run
x21 thrusters (95/65)
400m run
x15 thrusters
600m run
x9 thrusters

**CP posted on Gym whiteboard**

Tuesday Oct. 14

Strength

EMOM for 15 minutes
x2 power snatch @ 65-75%

*depending on weight, these reps can be touch and go or drop and reset. You have the full minute to lift, so don't feel rushed. Take your time and use these lighter weighted/higher volume reps to inform good movement.

Conditioning

E4MOM for 20:00 minutes
x20 alt DB snatch (50/35)
x15 burpee OTDB
x10 alt DB snatch
x5 burpee OTDB

**CP posted on Gym whiteboard**

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