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

Friday Sep. 11

Strength


Gymnastic Focus

Conditioning

21-15-9
clean and jerks (135/95)
burpee box jump overs

Fitness:
95/65

Movement:
15-12-9
Db clean and jerk
burpee box step over

**CP posted on Gym whiteboard**

Thursday Sep. 10

Strength

10-15 light reps to work on Dūrātus Clean Complex

*power clean
hang power clean
squat clean
hang squat clean
jerk

Conditioning

400m run
x25 T2B
x30 Dball GTOTs (100/70)
x25 T2B
400m run

Fitness:
Lighter Dball

Movement:
x15 T2B
x20 Dball GTOTs
x15 T2B

**CP posted on Gym whiteboard**

Wednesday Sep. 09

Strength

10-15 light reps to work on Dūrātus Snatch Complex
*power snatch
hang power snatch
OHS
squat snatch
hang squat snatch

Conditioning

20:00 AMRAP
x16/12 row cals
x12 DB snatch (50/35)
x8 HSPU

Fitness:
Lighter DB
Seated DB Press

Movement:
x12/10 row cal
x8 DB Snatch
Hand release pushups

**CP posted on Gym whiteboard**

Tuesday Sep. 08

Strength

Recovery Squats

10X2 fast and light back squats
*Choose a manageable weight

Conditioning

4 rounds

x50 DUs
x30 Kb swings (53/35)
x10 single arm Kb thrusters

**CP posted on Gym whiteboard**

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