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 Apr. 18

Strength

8 alt rounds with a partner:
x10 (8-5-3) bench press
ss
x10 RDLs

*Increase weight on bench as reps decrease.

Conditioning

12:00 AMRAP
x2 (+2) alt DB snatch (50/35)
x2 (+2) alt single DB step up

**CP posted on Gym whiteboard**

Friday Apr. 17

Strength

4 rounds
x100' sled sprint + "400m" run + 100' sled sprint

Conditioning

16:00 EMOM
1: x4-6 SA heavy DB press
2: :45 on C2 bike on a 10/8 damper (60-70 RPMs)
3: x15 banded face pulls
4: :45 on C2 bike on regular damper (85-95 RPMs)

**CP posted on Gym whiteboard**

Thursday Apr. 16

Strength

Oly Work - Clean + Jerk

Technique
- 4x2 muscle clean (+ jerk on final rep)
- 5x1 tall clean (+ jerk on final rep)

Strength
- 4x2 pause squat clean (+ jerk on final rep)
(:01 pause 1"" off floor, at knee, and low thigh)

*Increase loading, only if technique allows, from last week

Conditioning

1:00, 3:00, 5:00, for time (with 1:00 rest between)
x24/20 echo
x18 T2B
x12 power clean (135/95)
x8 wall walks

**CP posted on Gym whiteboard**

Wednesday Apr. 15

Strength

15:00 EMOM
1: x12-15 split squat R leg (farmers hold)
2: x12-15 split squat L leg (farmers hold)
3: x20-30 alt jumping lunge

Conditioning

25 minute AMRAP
200m run
x30 sit ups
x20 push ups
300m ski

*Goal is to treat these longer AMRAPs with a similar mentality to our zone 2 days. Lower your intensity and build aerobic and calisthenic volume at a moderated pace.

**CP posted on Gym whiteboard**

Tuesday Apr. 14

Strength

Deadlifts
4x4 @ 82.5%

Conditioning

EMOM until you cant finish in time allotted
x4 CTB pull ups
x2 (+1) OHS (115/85)

**CP posted on Gym whiteboard**

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