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 Jul. 09

Strength

power clean
5:00 EMOM
x3 @ 82.5-85%

3:00 EMOM
x2 @ 85-87.5%

2:00 EMOM
x1 @ 90%

Conditioning

Open:
9-6-3
BMUs
squat cleans (185/125)

Fitness:
X2 pull ups
Squat cleans (135/95)

Movement:
X2 ring rows
Light hang squat cleans

**CP posted on Gym whiteboard**

Wednesday Jul. 08

Strength

power snatch
5:00 EMOM
x3 @ 82.5-85%

3:00 EMOM
x2 @ 85-87.5%

2:00 EMOM
x1 @ 90%

Conditioning

Open:
4x3:00
1K C2 bike
ME DB thrusters
rest 1:00

Fitness/Movement:
Lighter DB

**CP posted on Gym whiteboard**

Tuesday Jul. 07

Strength

Endurance Day

Conditioning

Open:
HelenRap
24:00 AMRAP
ME “Helen”

Fitness/Movement:
Use lighter KB Ring rows for pull ups if needed

**CP posted on Gym whiteboard**

Monday Jul. 06

Info

Great job wearing masks to and from the gym. This will continue be our rhythm for some time. We believe it's critically important to continue the practices that allow us to keep the gym open while limiting contact with each other and potential exposure.

Remember - the new class registration accountability system is in place for this week. Make sure to check the classes you have signed up for and show up to them! If you have to cancel, we are asking for 12 hours if at all possible. "No shows” will be charged $10 and all money will go back into the community to support non-profits working with vulnerable populations.

Strength

5x5 back squats @ 80% of 5RM

Conditioning

Open:
20-2 1-10
DB hang clean and jerk (50/35)
burpee box jumps

Fitness:
35/20

Movement:
Light DB
Regular burpees

**CP posted on Gym whiteboard**

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