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 Dec. 13

Strength

Gymnastic Skill
5 rounds
comfortable set of pull ups/MUs -focus should be quality movement/technique

*after each set perform 15-20 hollow rocks

Conditioning

16 minute AMRAP
x6 SDHP (135/95)
x6 strict HPSU
x6 thrusters
x18 row cals

**CP posted on Gym whiteboard**

Wednesday Dec. 12

Strength

20 minutes to work on snatch
-5 reps working up to 70%
-5 reps between 70%-80%
-3 reps between 80%-90%
-3 reps 90%+

Conditioning

4 rounds
x5 BMU
x7 clean and jerk (165/115)
x12 back rack lunge

**CP posted on Gym whiteboard**

Tuesday Dec. 11

Strength

20 minutes to work on clean and jerk
-5 reps working up to 70%
-5 reps between 70%-80%
-3 reps between 80%-90%
-3 reps 90%+

Conditioning

12 minute AMRAP
x12 row cals
x12 WBs
x12 sit ups

**CP posted on Gym whiteboard**

Monday Dec. 10

Info

Consider this "prep week". We will be retesting this cycle next week, so use this week as time to work up to some heavy single lifts, and hopefully prepare to move heavy weight next week!

Strength

back squats
2x5 @ 60%
2x3 @ 70%
1x3 @ 80%
3x1 @ 80%-90%

Conditioning

3 rounds
x9 snatch (95/65)
x9 Burpee box jump over
x9 CTB

rest 3 minutes

2 rounds

rest 2:00

1 round

**CP posted on Gym whiteboard**

Friday Dec. 07

Strength

Gymnastic skill
8 rounds E:90SOS
x15% of ME pull ups/PUs

Conditioning

9 minute AMRAP
x2 STOH (115/85)
x2 DB deadlift (40/30)
x4 STOH (115/85)
x4 DB deadlift

…climb the ladder

**CP posted on Gym whiteboard**

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