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 Jan. 30
Strength
E2MOM for 6 rounds (rest no more than :15 between complexes)
Perform 2 snatch complexes between 70%-75% of heavy rep found week 1
Clean Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch
Conditioning
16:00 EMOM (or until you can’t finish)
x4 Dball OTS (100/70) + 8 echo cals
Thursday Jan. 29
Strength
10-8-6-4-2*
Front Squats
+perform 6-8 partner GHRs following each set.
*start with your set of 10 around 60% of 1RM back squat and climb through each set
Conditioning
100' weighted lunge
x30 DB snatch (slightly heavier than normal if possible)
100" weighted lunge
Wednesday Jan. 28
Strength
HSPU Drills
3:00 for kick up practice
5:00 for HSPU off box or HSPU side-side shuffles
+ 6-10 kick ups + slow eccentric movement
+ work leg position for kipping
+ Work weight shifting in inverted position
For those that have the skill but need to add in volume:
after a solid warmup perform 7:00 AMRAP of ME repeatable UB sets.
Conditioning
Zone 2 Aerobic Day.
40+ minutes of zone 2 work.
or
For those that did the HSPU skill work
4 rounds
x4-8 strict pull ups
ss
x8 DB pull overs
rest 1:00
x10 weighted knee hangs
ss
x10 rower pikes
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