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 Dec. 06

Strength

Sumo Deadlifts
7x3 heavier than last week

Conditioning

Open:
x40 T2B
x20 thrusters (95/65)
x30 pull ups
x20 thrusters
x20 CTBs
x20 thrusters

Fitness:
x40 K2E
x20 thrusters (75/55)
x30 pull ups
x20 thrusters
x20 pull ups
x20 thrusters

Movement:
3 Rounds
15 hanging knee raises
12 thrusters (light or with DB)
10 jumping or band assisted pull ups

**CP posted on Gym whiteboard**

Thursday Dec. 05

Strength

Upper Body Accessory work
4 rounds
x20 BB strict press
x15 BB curls
x10 strict T2B*
rest as needed

*scale if necessary

Conditioning

Open:
50-30-10
Echo bike cals
Kb swings (70/53)
ab mat situps

Fitness:
KB swings (53/35)

Movement:
20-15-10
Echo bike cals
Light KB swings
ab mat sit ups

**CP posted on Gym whiteboard**

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