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 Feb. 18
Strength
Clean and Jerk
15:00 clock
x1 clean and jerk EMOM
*start around 70% and work up to 90% over the 15 minutes
Conditioning
16-12–8–12-16
BF burpees
DL (225/155)
HSPU
Fitness:
185/125
Movement:
Seated DB press
135/95
Wednesday Feb. 17
Strength
Snatch
15:00 clock
x1 snatch EMOM
*start around 70% and work up to 90% over the 15 minutes
Conditioning
10:00 AMRAP
x20 BB thrusters
x60 DUs
Fitness/Movement:
If DU's are a piece you struggle with, this is a great opportunity to pick a repeatable smaller set and work on these incrementally.
Tuesday Feb. 16
Strength
Back Squats
1x5 @ 45%
1x5 @ 55%
1x5 @ 65%
Add in for Accessory:
Perform 1:00 wall sit directly following each of your sets
Conditioning
21-15-9
CTB
STOH (115/85)
Echo cals
Fitness:
Pull ups
95/65
Movement:
75/55
Scale pull ups as needed
Monday Feb. 15
Info
As a reminder the class times tomorrow will be functioning as an 'Open Gym' hour for you to sign up for and utilize as you see fit. The hope and intention of this is to act as a trial run for any future open gym time frames we can have, and to allow you the most flexibility we can within the hour.
The OG will have a staffed coach present throughout the time frame you have signed up for, and you have the option to do the written workout with guidance from the coach or to spend the hour as you wish. As closely as we can have this mirror all previous 'Open Gym hours' before covid-19 was a reality in our space, we are attempting to have this model directly after what these were like. We hope this gives you more autonomy in how you wish to set up your week, and that this gives you flexibility throughout your day.
Please feel free to reach out to any staff if you have questions.
Strength
Endurance Day
Conditioning
x15 SDHP
x30 burpee box jump overs
x20 clean and jerks
x40 Kb swings (53/35)
120/100 row cals
x40 Kb swings
x20 clean and jerks
x30 burpee box jump overs
x15 SDHP
RX = 115/85 and 53/35
RX+ = 135/95 and 70/53
Scaled = 95/65 and 44/26
Time Cap = 28:00
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