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
Thursday Apr. 09
Strength
SL box step up
4x15 (each leg)
*one hand is (contralateral loading) holding KB for weight + other hand on BB in rack to help stabilize
Conditioning
15:00 AMRAP
1 farmers carry stair lap
1 bear hug stair lap
*choose weights that allow you to stay largely unbroken through each lap. Another option is to do 100m for each hold/carry or 1:00 of ME steps onto stool/stack of plates that is 8"-12" high.
Wednesday Apr. 08
Strength
40 minutes on a machine in Zone 2
*Every 8:00 (including 0:00) perform
x8 BB strict press
x16 alt hammer curls
x24 Russian twists
Tuesday Apr. 07
Strength
Oly Work - Snatch
Technique
4x3 muscle snatch
4x2 tall snatch
Strength
3x3 pause squat snatch
(:01 pause 1" off floor, at knee, and low thigh)
*same rep scheme as last week. Increase loading only if technique allows from first week
Conditioning
x30 V-ups
x20 power snatch (95/65)
x10 wall walks
x20 power snatch
x30 V-ups
Monday Apr. 06
Strength
Deadlifts
5x5 @ 75% of 1 rm found last week
Conditioning
E4MOM for 4 rounds
x400m run
x20 BF burpees
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