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 Nov. 21

Strength

Sumo Deadlifts
5x5 with moderate weight.

Conditioning

Open:
12:00 AMRAP
25’ barbell lunge
x10 STOH (135/95)
25’ barbell lunge
x15 T2B

Fitness:
Barbell (95/65)
Knees to chest for T2B

Movement:
12:00 AMRAP
25' Walking lunge
10 DB S2OH (light)
25' Walking lunge
15 Hanging knee raises

**CP posted on Gym whiteboard**

Wednesday Nov. 20

Strength

Upper Body Strength
15:00 EMOM
1: x10 bent over BB row
2: big set of perfect pushups
3: x16 bottom ups Kb press (8/8)

Conditioning

Open:
4 rounds
400m run
x6 squat cleans (155/105)
x12 HSPU

Fitness:
Squat cleans (115/75)
Seated Strict DB press for HSPU

Movement:
4 Rounds
200m run
x6 front squats (light)
x12 Seated DB strict press

**CP posted on Gym whiteboard**

Tuesday Nov. 19

Strength

Endurance Day

Conditioning

Open:
1.5k row
x150 Air squats
Then:
3 rounds
x40 Kb swings (53/35)
x30 wall balls
25 min cap

Fitness: Same as open
Lighten Kb and/or wall ball weight if needed

Movement:
1. 3:00 on rower for meters
75 air squats
Then:
3 rounds
x20 light kb swings
x15 light wall balls
25 min cap

**CP posted on Gym whiteboard**

Monday Nov. 18

Strength

Back squats
4x12
Rest as needed

*weight should be light (around 60% of 1RM) - move with intention

Conditioning

Open:
3 rounds
x21 CTBs
x15 burpee box jump overs
x9 snatch (95/65)

Fitness:
Pull Ups
Snatch 75/55

Movement:
3 rounds
12 jumping pull ups
12 burpees
x9 hang snatch (empty BB)

**CP posted on Gym whiteboard**

Friday Nov. 15

Strength

4 rounds
x6 push jerk @ 55% of 1RM push jerk
x4 push press @ 45%
x2 strict press @ 35%
rest as needed

Conditioning

Open:
x50 DB snatch (50/35s)
x15 GHDs
x40 DB snatch
x15 GHDs
x30 DB snatch
x15 GHDs
x20 DB snatch
x15 GHDs
x10 DB snatch
x15 GHDs

Fitness:
x50 DB snatch (50/35s)
x25 ab mat sits
x40 DB snatch
x25 ab mat sits
x30 DB snatch
x25 ab mat sits
x20 DB snatch
x25 ab mat sits
x10 DB snatch
x25 ab mat sits

Movement:
3 rounds
15 alternating jumping lunge
12 ab mat situps
9 hang power snatch (light)

**CP posted on Gym whiteboard**

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