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. 06

Strength

back squat
2x4 @ 80%
3x3 @ 85%
2x2 @ 87.5%

Conditioning

2 rounds
x30 HSPU
x20 hang squat cleans (115/85)

CP

death by MU's

Friday Nov. 03

Strength

deadlift
3x3 @ 72.5% (touch and go)
2x3 @ 77.5% (touch and go)
3x2 @ 82.5%+ (drop and reset)

*focus on smooth and controlled reps

Conditioning

24-20-16-12-8-4
DB deadlift (40/30)
single arm DB OH lunge
buy out: accumulate 2:00 plank hold on elbows

CP

8 rounds
100m light sled sprints
rest 1:00

Thursday Nov. 02

Strength

DB strict press
5x6 @ moderate weight, allowing for perfect form

*5 lbs heavier than last week

Conditioning

4 rounds
2 minute AMRAP
x10 clean and jerk (115/85)
ME row for cals

*rest 2 minutes between rounds

CP

x12 BMUs
x60 DUs
x10 BMUs
x50 DUs
x8 BMUs
x40 DUs
x6 BMUS
x30 DUs
x4 BMUs
x20 DUs
x2 BMUS
x10 DUs

Wednesday Nov. 01

Strength

snatch + OHS
5x2 @ 77.5%
3x2 @ 80%
1x2 @ 82.5%
2x1 @ 85%

*OHS only last rep of each set

Conditioning

14 minute AMRAP
x15 back squats (95/65)
x10 pushups
x15 heavy Kb swings
x10 HSPU

CP

weakness work

Tuesday Oct. 31

Strength

back squat
3x3 @ 80%
2x3 @ 85%
1x2 @ 87.5%

Conditioning

“burped FRAN”
21-15-9
thrusters
pullups
bar facing burpees

CP

1x800m run
2x400m run
3x200m run
4x100m run

start with 3:00 rest…decrease rest between even run by :10 as you progress through the workout.

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