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
Monday Apr. 21
Info
A quick note as we approach the end of spring and summer.
While our community loves kids and dogs - our top priority always has to be safety, with a close second priority of making sure the class/gym environment is conducive to coaching.
When your kids tag along for your workout. Please make sure they understand that darting out on out on the gym floor during class time can be a little distracting and therefore dangerous (especially when heavy weights are being lifted). We want all of your kids to feel comfortable and welcome in the space, but also need to ensure that while they are in the kids area or upstairs, they are not creating too much chaos so as to detract from the other members' experience.
Secondly, now that the garage doors will be open for the better part of the day, if you decide to bring your dog with you to the gym during your workout, feel free to grab a KB to leash them just outside on the back patio or parking space on the east side of building. This is helpful to limit the use of space and requires less clean up of hair for our janitorial team.
Thanks!
MGMT
Strength
Warm Up:
1 minute hold bottom of air squat hold
-----
30' of each;
-Straight leg bear crawl
-Spiderman crawl
-Sampson lunge
-Duck Walk
-Knee over toe walking lunge (x2)
-----
1 minute hold in the bottom of a cossask squat
(keeping hips low shift to the other leg every 10 seconds)
Strength:
A). 3x6-8 single leg squat elevated on box
*Today's focus is improved balance on the squating leg. Let your free leg hang straight down but avoid pressing it against the box for support. Perform these reps slow and controlled, avoiding twisting or compensating as you lower down or stand back up.
B).
3x10-20 seated single leg pike ups
-ss-
3x6 tempo RDL's, *4321 tempo
(use a light weight and work on finding end range of your hamstring flexibility each rep)
*One of the components of good mobility, and in the case of today's training good pistol squats, is the strength of the antagonist muscle groups that you are trying to mobilize. So while we are building range of motion in our RDL's by keeping them light and adding a tempo we are also increasing the strength of your hip flexor muscles through the use of the single leg pike ups.
Conditioning
Open:
50 burpees to 6”
50/40 C2 bike cals
50 empty BB thrusters
FTNS:
50 burpees
50/40 C2 bike cals
50 light WBs
MVMT:
2 rounds
x20 burpees
20 C2 bike cals
x20 SA DB thruster
Friday Apr. 18
Strength
Shoulder and hip activation warm-up:
Scapular activation;
2 rounds
x10 scap-push ups (perform from knees like a cat/cow)
x10 scap pull ups (perform with feet on a surface to assist with full depression)
x10 of each;
-Y, T, M's (squeeze tennis balls or use 2.5 lb. plates)
Hip Activation;
x10 deadbugs (legs only, hold plate over body)
x10 superman extensions
x10 side star planks/ side
---------
**to be performed after conditioning**
4 rounds:
x6-10 chest-to-ring ring rows
x8-16 Glute bridge DB bench
x100' single arm farmers carry
(50' each arm)
Conditioning
Dūrātus Fitness Testing Series
"Devilish"
15-12-9-6-3
Devils Press
(50's/35's)
30-24-18-12-6
Box Step Up
*single dumbbell
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