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 Mar. 17

Strength

5x3 sumo deadlifts

Accessory:
Accumulate a 5:00 Dball bear hug hold
(10:00 Time Cap)

Conditioning

Open:
3 rounds
ME BB strict press
rest :30
:90 ME weighted Kb box step ups (50/35)
rest :30
500m row
rest 1:00

Fitness:
3 rounds
ME BB strict press
rest :30
:90 ME weighted Kb box step ups (35/26)
rest :30
250m row
rest 1:00

MVMT:
3 rounds
ME BB strict press
rest :30
:90 ME box step ups
rest :30
15 calorie row
rest 1:00

**CP posted on Gym whiteboard**

Thursday Mar. 16

Strength

Body Work
4 rounds
100' gun walk
SS
x15 lateral shoulder raise
SS
x30 pike overs

*to be done after conditioning

Conditioning

Endurance Day
10 rounds
x200m run
x25/20 bike cals
x10 DB snatch (moderate weight)


32:00 Time Cap

**CP posted on Gym whiteboard**

Wednesday Mar. 15

Strength

Power Snatch
10:00 EMOM
x2 reps starting at 70% working up to 85%

*can climb only if barbell is moving well

Conditioning

Open:
10 rounds
x3 squat cleans (185/125)
x6 strict HSPU

Fitness:
10 rounds
x3 squat cleans (135/95)
x3-6 HSPU

MVMT:
10 rounds
x3 squat cleans (95/65)
x6 HR push up

**CP posted on Gym whiteboard**

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