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 Jul. 19
Strength
A).
5-minute EMOM;
x1 pike position box handstand walks
B).
5-minute EMOM;
x8-16 wall facing handstand shoulder taps
C).
3 sets of;
-repeatable parallette push ups or wall facing strict handstand push ups
Conditioning
For time:
10-1
Wall walks
1-10
power snatch (135/95)
*scale weight as appropriate
Thursday Jul. 18
Strength
5:00 bike warm up
*steadily increase pacing so that you end for the final 250m at your 1000m pace
rest 5:00 to allow heart rate to stabilize
2500m C2 time trial
*Set monitor to count down as a set workout, so that you have ability to see your metrics from the effort.
Conditioning
3 rounds:
x12 alt hammer curl
-ss-
x20 weighted knee hangs
then:
4 rounds:
x6-8 chin ups
-ss-
15 weighted med-ball throw sit ups
Wednesday Jul. 17
Strength
Bench Press:
1x4 @ 85% of 4RM
1x4 @ 90% of 4RM
2x4 @ 92.5% of 4RM
Conditioning
Open:
3 rounds for time-
x12 thrusters (95/ 65)
x12/10 echo calories
x24 bar facing burpees
----------
Fitness:
3 rounds for time:
x12 thrusters (77/ 55)
x12/10 echo calories
x24 bar facing burpees
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Movement:
3 rounds for time-
x12 thrusters (65/ 55)
x12/10 echo calories
x24 bar facing burpees
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