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

Saturday Mar. 21

Strength

5 rounds

ME (-2) bench press reps*
ss
ME (-2) bent over BB row reps (115/85)
Rest 2:00

*choose weight that you should be able to comfortably do for at least a set of 10

Conditioning

16:00 AMRAP with alt partner rounds
x16/12 echo cals
x8 STOH
x12 weighted box step ups

*Non-working athlete can choose to either hold sandbag bearhug hold or plank hold for at least 1:00 while working athlete is moving through their round

**CP posted on Gym whiteboard**

Friday Mar. 20

Info

As a reminder, the new Saturday schedule goes into effect tomorrow, 3/21!

* 8 am Class
* 9 am Class
*10 am Open Gym

Strength

12:00 EMOM
Minutes 1-4:
x2 strict press (climbing through each)

Minutes 5-8:
x3 push press (climbing through each)

Minutes 9-12:
x2 push jerk (climbing through each)

Conditioning

3 rounds
3:00 work/:90s rest
200m run
15 OHS (75/55)
ME alt DB snatch (50/35)

**CP posted on Gym whiteboard**

Thursday Mar. 19

Strength

12:00 EMOM
x1 clean complex
*all should be between 65-75%

Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean

Conditioning

E2MOM for 5 rounds
x10 CTB
x8 DL (255/165)
x2 wall walks or 6 HSPU

**CP posted on Gym whiteboard**

Wednesday Mar. 18

Info

As a reminder, the new Saturday schedule goes into effect this week.

* 8 am Class
* 9 am Class
*10 am Open Gym

Strength

40+ minutes of Zone 2 work on a machine

*Every 8:00 (including 0:00) perform:
x8 empty BB upright row
x12-16 push ups
200' heavy farmers carry

**CP posted on Gym whiteboard**

Tuesday Mar. 17

Strength

12:00 EMOM
x1 snatch complex
*all should be between 65-75%

Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch

Conditioning

21:00 EMOM
1: x8-16 echo cals
2: x6-12 SA devils press (50/35)
3: x16 alt back step goblet hold lunge

**CP posted on Gym whiteboard**

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