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

Thursday Nov. 13

Info

We are going to start mixing in the option for some regular Zone 2 training. On these days (either Wednesdays or Thursdays) you will have the choice - either work on your zone 2 development or jump into the some skill work and functional body building lead by your coach.

You might be asking, "why should I do zone 2 work" - well, I am glad you asked.
Below are some of the benefits:
-Allows for increased training volume without additional fatigue
-Increases mitochondrial efficiency
-Gives opportunity to focus effort on increasing capacity/efficiency on specific modality
-Can increase metabolic function
-Improves recovery and allows for greater training longevity

Strength

Zone 2 Work
Choose either a C2 bike or rower or assault runner and work for 40 minutes at a zone 2 heart rate (conversational pace).

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Kipping Pull Up Practice

Conditioning

20:00 EMOM FBB
1: x12 gorilla row
2: x15 goblet cyclist squats
3: x12 seated DB militarty press
4: x6-10 BB roll outs

**CP posted on Gym whiteboard**

Wednesday Nov. 12

Strength

5 sets @ 77.5-82.5%
1 snatch high pull + power snatch
rest :15
1 power snatch + low hang power snatch

Conditioning

5 rounds
x10 wall balls
x5 50' shuttle runs
rest 1:00
4 rounds
x10 wall balls
x4 50' shuttle runs
rest 1:00
3 rounds
x10 wall balls
x3 50' shuttle runs

**CP posted on Gym whiteboard**

Tuesday Nov. 11

Strength

back squats
5x5 @ 90%

*Same as before...the goal is to add 5/10# from last week. Take 2-3 mintues between your sets.

Conditioning

E:90 for 10 rounds (or until you can’t finish)
x3/2 (+3/+2) echo cals

**CP posted on Gym whiteboard**

Monday Nov. 10

Strength

Halting Sumo Deadlifts
3x3 at moderate/heavy weight
Remember - each rep is a lift with a pause (:01) just below knee + full lift.
Then:
5:00 EMOM
x2 Sumo Deadlifts (no halt)*

*These reps should be slightly heavier than last week

Conditioning

x21 SDHP (95/65)
300m/250m row
x18 HSPU
300/250m row
x15 SDHP
300/250m row
x12 HSPU
300/250m row
x9 SDHP
300/250m row
x6 HSPU
300/250m row
x3 SDHP
300/250m row

**CP posted on Gym whiteboard**

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