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 May. 21

Strength

4 Minute EMOM
x3 hang squat clean + 1 jerk
*start light and work up to moderate weight

5 minute EMOM
x2 squat clean + 1 jerk
*start at ending weight from hang power cleans and work up to heavy

Conditioning

Open:
27-21-15-9-3
thrusters (95/65)
bar facing burpees

*200m run before each round

17:00 cap

Fitness:
21-15-9-3
thrusters (75/55)
bar facing burpees

*200m run before each round

17:00 cap

Movement:
15-12-9
thrusters (45/35)
bar facing burpees

*200m run before each round

**CP posted on Gym whiteboard**

Monday May. 20

Conditioning

Endurance

Open
40-30-20-10
bike cals
box jumps
push ups
snatch (75/55)
OH lunge steps

*25:00 time cap

Fitness:
30-20-15-10
Bike cals
Box step ups
Push ups
Snatch (65/45)
Oh lunges steps

*25:00 time cap

Movement:
20-15-10
bike cals
box step ups
push ups
Db snatch
lunge steps

**CP posted on Gym whiteboard**

Friday May. 17

Strength

Odd Object With a Partner
Farmer Carry 600m
Every switch 10 Synchro air squats

Conditioning

Open:
5 rounds
x5 power snatch (95/65)
x10 OHS
x15 CTB

Fitness:
5 rounds
x5 power snatch (75/55)
x10 OHS
x15 pull ups/jumping pull ups

Movement:
5 rounds
x5 hang power snatch (45/35)
x15 air squats
x10 ring rows

**CP posted on Gym whiteboard**

Thursday May. 16

Conditioning

Endurance

Open:
40:00 EMOM
1: 200m run
2: x10 strict press
3: :30 DBall bear hug
4: x15 Kb SDHP
5: x50 DUs

Fitness:
40:00 EMOM
1: 100m run
2: x10 strict press
3: :30 DBall bear hug
4: x15 Kb SDHP
5: x10 single under

Movement:
20:00 EMOM
1: 100m run
2: x10 strict press
3: :30 DBall bear hug
4: x15 Kb SDHP
5: x100 DUs

**CP posted on Gym whiteboard**

Wednesday May. 15

Strength

Gymnastics

E90 seconds for 5 rounds
-1 kip
-1 kipping pull up
-1 straight arm pull
-1 kipping pull up/CTB

8 minute Emom
min 1: 6-8 dips (ring if possible - focus on full ROM)
min 2: :15-:25 hanging L-Sit


Conditioning

Open:
3x4:00 AMRAPS
x20 DB squats (40/30)
x10 lateral burpees over DB

*start each round where you left off

Fitness: 3x4:00 AMRAPS
x20 DB squats (30/20)
x10 lateral burpees over DB

*start each round where you left off

Movement:
3x4:00 AMRAPS
x20 DB squats (20/12.5)
x10 lateral burpees over DB

*start each round where you left off

**CP posted on Gym whiteboard**

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