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

Friday Mar. 22

Conditioning

Primer
one time through:
x75 DUs
500m row
x25 WBs
x25 Kb swings

19.5
33-27-21-15-9
thrusters (95/65)
CTB

**CP posted on Gym whiteboard**

Thursday Mar. 21

Strength

Flush

Conditioning

E7MOM for 21:00
600m run
1:00 plank hold
x30 lunge steps
x20 push ups

**CP posted on Gym whiteboard**

Wednesday Mar. 20

Strength

back squats 

8x4 @ 60%

short rest between sets

Conditioning

Open:
5 rounds
x15 hang cleans (95/65)
x15 abmat sit ups
x10 CTB

Fitness:
5 rounds
x15 hang cleans (75/55)
x15 abmat sit ups
x10 pull ups/ring rows

Movement:
5 rounds
x10 hang cleans (45/35)
x10 abmat sit ups
x10 ring rows

**CP posted on Gym whiteboard**

Tuesday Mar. 19

Strength

16:00 EMOM
1: x10 Dballs over bar
2: x8 SA DB strict press
3: :20 L-Hold
4: x8 SA DB strict press

Conditioning

Open:
13 minute AMRAP
x20 row cals
x10 thrusters (95/65)

Fitness:
13 minute AMRAP
x20 row cals
x10 thrusters (75/55)

Movement:
13 minute AMRAP
x12 row cals
x10 DB thrusters (45/35)

**CP posted on Gym whiteboard**

Monday Mar. 18

Strength

5 rounds (superset)
x4 cleans
x8 Front Squats @ 60% of clean
x8 heavy KB RDL at same weight
rest :90

Conditioning

Open:
8 minute AMRAP
400m run
Then in remaining time:
x9 STOH (135/95)
x12 box jump overs

Fitness:
8 minute AMRAP
400m run
Then in remaining time:
x9 STOH (95/65)
x12 box jump overs

Movement:
8 minute AMRAP
400m run
Then in remaining time:
x9 Push Press (45/35)
x12 box step ups

**CP posted on Gym whiteboard**

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