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

Monday Nov. 20

Strength

20 minutes to work up to heavy clean and jerk
*90%+

Conditioning

2 rounds
x6 squat clean thrusters (155/105)
600m run

CP

20-18-16-14-12-10-8-6-4-2
KB snatch
HR push ups

Friday Nov. 17

Info

Don't forget- tomorrow will be the last day to sign up for Holiday League! 

Strength

strict press
1x8 @ 70%
rest 3:00
1x6 @ @ 72.5%
rest 3:00
1x4 @ 75%
Immediately into ME at 55%

Conditioning

ME reps in each minute:
AAB cals
seated BB press
jumping lunge
30’ shuttle run

x3 rounds

*:30 transition between stations
*2:00 rest between rounds

CP

DU flight simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*each set must be UB

Thursday Nov. 16

Strength

deadlift
2x6 @ 65% (touch and go)
2x4 @ 75% (touch and go)
4x2 @ 85%+ (touch and go)

*focus on smooth and controlled reps

Conditioning

21-15-9
DL (225/155)
bar facing burpee

CP

8 rounds
x20 ski cals
rest :30

Wednesday Nov. 15

Strength

snatch (OHS last rep of set)
1x10 @ 60%
1x5 @ 70%

Snatch + OHS
3x1 @ 82.5%
3x1 @ 85%

Conditioning

3 rounds
x15 power snatch (75/45)
x15 push ups
x15 row cals

@ 6 minutes, regardless where you are at, start over with E3MOM for 9:00 of the same movements

CP

weakness work

Tuesday Nov. 14

Strength

clean + front squat (jerk last rep of set)
1x10 @ 60%
1x5 @ 70%

clean and jerk
3x1 @ 82.5%
3x1 @ 85%

Conditioning

9 minutes
x12 power cleans (115/85)
x24 WBs
x48 DUs

CP

death by HSPU

*increase by x2 each minute

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