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

Tuesday Jan. 21

Info

Tonight is the "Health as Lifestyle" seminar at 6:30pm - free of charge and all are welcome.

Due to the seminar - the 6:30pm class is canceled.

Strength

Back Squats
1x3 @ 80%
1x3 @ 85%
1x3+ @ 90%

Add for accessory:
3 rounds
:90 Wall sit
:90 plank hold
rest as needed

Conditioning

Open:
4 rounds
x15 SDHP (95/65)
x15 front squats
rest 2:00
75/60 echo cals for time

Fitness:
BB (75/45)

Movement:
KB SDHP (light)
KB Goblet squats (light)

**CP posted on Gym whiteboard**

Monday Jan. 20

Info

REMEMBER THE DIFFERENT SCHEDULE IN HONOR OF MLK DAY:
6am-8am OG
10am-1pm OG
4pm-6pm OG

Get in and get it done!

Strength

4x2 power power position full snatch (50-60%)
4x2 low hang full snatch (60-70%)
3x2 full snatch (70-80%)

Add for accessory:
5x2 heavy high pulls

*weight should increase from last week across all sets

Conditioning

Open:
800m run
3 rounds
x20 DB snatch (50/35)
100 DUs
800m run

Fitness:
DB (35/20)
200 Single unders

Movement:
MedBall Snatches
200 Single unders

**CP posted on Gym whiteboard**

Friday Jan. 17

Strength

3x2 power power position full clean* (50-60%)
3x2 low hang full clean* (60-70%)
3x1 full clean and jerk (75-80-85%)
*jerk last rep of each set

Add for accessory:
5x2 heavy high pulls

Conditioning

“DTannie
round of 50 Annie
1 round of DT
round of 40 Annie
1 round of DT
round of 30 Annie
1 round of DT
round of 20 Annie
1 round of DT
round of 10 Annie
1 round of DT

Fitness:
DT (115/75)

Movement:
Buy in: 1 round of light DT
Annie w/single unders
Buy out: 1 round of light DT

**CP posted on Gym whiteboard**

Thursday Jan. 16

Strength

Strict press
1x5 @ 70%
1x5 @ 75%
1x5+ @ 80%

Add for Accessory/skill:
3x5 pause jerks
*pause at bottom of dip for :01 and pause in catching position for :01

Conditioning

Open:
60/50 echo bike cals
x30 thrusters (135/95)

Fitness:
thrusters (95/65)

Movement:
Med ball Thrusters

**CP posted on Gym whiteboard**

Wednesday Jan. 15

Strength

6x4 dead lifts

*heavier than last week
**all touch and go reps

Conditioning

Open:
3 rounds
x16 CTB
x12 OHS (135/95)

Fitness:
Pull ups
OHS (95/65)

Movement:
Jumping pull ups
Back squats (light)

**CP posted on Gym whiteboard**

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