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
Wednesday May. 05
Strength
8 minute EMOM
minute 1). 6-12 hanging straight leg raise
minute 2). 20-30 second superman hold
Conditioning
5 - 6 minute rounds of:
x20 wall balls
x20 dumbbell snatch
max meters on the rower
open:
(20/ 14 lb. wallball, 50/ 35 lb. dumbbell)
fitness:
(20/ 14 lb. wallball, 40/ 30 lb. dumbbell)
movement:
(14/10 lb. wallball, 30/ 25 lb. dumbbell)
Tuesday May. 04
Strength
Front Squat;
5x3 @ 65-70% of 3 rep max
(increase weight by 5-15 pounds)
Barbell back rack step up
3x8-12 / side
(increase weight 5-10 pounds)
Conditioning
For time:
3 rounds
x7 push press
x7 pull ups
-then-
100m D-ball carry
-then-
3 rounds
x7 push press
x7 pull ups
-then-
100m D-ball carry
open:
(135/ 95 lb. barbell, 100/ 70 lb. d-ball)
fitness:
(95/ 65 lb. barbell, 70/ 50 lb. d-ball)
movement:
(45/ 35 lb. barbell, rack pull up, 50/ 30 lb. d-ball)
Monday May. 03
Strength
Slow pull power clean + Hang power clean from knee
5x1; 65-70% of 1 rep max clean
Clean deadlift to power position
3x5; 80-85% of 1 rep max clean
Conditioning
For time:
20 thrusters
15 box jumps
20 sumo deadlift high pulls
25 calorie echo bike
20 sumo deadlift high pulls
15 box jumps
20 thrusters
open:
95/ 65 lb. barbell, 24/ 20" box
fitness:
75/ 55 lb. barbell, 24/ 20" box
movement:
empty barbell, 20/ 16" step ups on box
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