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

Wednesday Oct. 18

Strength

strict press
1x10 @ 60%
rest 3:00
1x8 @ @ 65%
rest 3:00
1x10 @ 55%

Conditioning

3 rounds
x21 box jump over
x15 CTB
x9 DL (255/175)

CP

weakness work

Tuesday Oct. 17

Info

If you haven’t had the chance to fill out Nicole’s Survey here it is again (https://kwiksurveys.com/s/0DSy), and it will close this Wednesday at noon. Thank you again to all those who have participated, she appreciates it.

Strength

clean + front squat + jerk
4x2 @ 75%
2x2 @ 77.5%
2x1 @ 80%

*jerk the last rep of each set

Conditioning

12 minute AMRAP
x15 Kb swings (53/35)
x15 power snatch (95/65)
x45 DUs

CP

4 rounds
Seated overhead dumbbell press 6-8 *tempo 2112

rest 45 seconds

Strict Pull Ups Max reps maintaining *tempo 1111

rest 45 seconds

Monday Oct. 16

Strength

Back squat
3x3 @ 75%
3x2 @ 80%
2x1 @ 85%

Conditioning

2 rounds
x50 thrusters (95/65)
x50 burpees OTB

CP

13 minute AMRAP
x15 GHDs
50’ HS walk

Friday Oct. 13

Strength

Find a 1RM snatch

Conditioning

20-18-16-14-12-14-16-18-20
WBs
cals on rower

CP

x6 rope climbs
x10 hang squat cleans (165/115)
x6 rope climbs

Thursday Oct. 12

Strength

Gymnastics Test:
2:00 ME push ups

Conditioning

10 rounds
x6 T2B
x9 box jump overs
x12 alt DB snatch (50/35)

CP

4 rounds
100m heavy sled push
200m run
100m heavy step push

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