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 Dec. 03
Strength
5 sets @ 80-85%
2 snatch high pull
rest :15
2 power snatch (drop and reset these reps)
Conditioning
10-1 pull ups
1-10 power snatch (95/65)
x6 back rack step back lunge after each round
ex.
x10 pull ups
x1 power snatch
x6 lunges
x9 pull ups
x2 power snatch
x6 lunges ...
Tuesday Dec. 02
Strength
Sumo Deadlift Waves
2 waves
7-5-3
*Goal is for set of 7 to be around 85% of 5RM, set of 5 to be 90-95% of 5RM and set of 3 to be slightly heavier than your tested 5RM.
Conditioning
5 rounds
x30 DUs
x12 double DB STOH (50s/35s)
x30 DUs
x18 alt single let v-ups
rest 1:00
Monday Dec. 01
Strength
back squats
5x4 @ 90%+
*You'll notice there is one less rep per set, hopefully this allows you to add 5/10# from your sets 2 weeks ago
Conditioning
8:00 Clock
80/65 C2 bike cals
ME burpee box jump overs in remaining time
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