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

Wednesday Oct. 16

Strength

7 rounds
x2 squat snatch + power snatch @ 70%
rest 1-2 minutes

*priority is quality movement.reps do not need to be T&G

Conditioning

Open:
3x3:00 AMRAPs (rest 2:00)
first: 200m run ME power snatch (115/85)
second: 200m run ME squat snatch
third: 200m run ME OHS

Fitness:
Scale weight 95/65

Movement:
3x3:00 AMRAPS
Run 200m
ME med ball snatches
Rest 2:00 after each round

**CP posted on Gym whiteboard**

Tuesday Oct. 15

Strength

7 rounds
x2 squat cleans + 1 power clean@ 70%
rest 1-2 minutes

*priority is quality movement.reps do not need to be T&G

Conditioning

Open:
6 rounds
x21 box jump overs
x14 wall balls

Fitness:
Scale wall ball weight to 14/10

Movement:
6 rounds
x21 box step ups
x14 wall ball bear hug squats

**CP posted on Gym whiteboard**

Monday Oct. 14

Strength

Back Squats
EoMOM for 12:00
x5 back squats

*start at 72.5% and climb through each set

Conditioning

Open:
20:00 AMRAP
x20 row cals
x15 T2B
x10 cleans (115/85)

Fitness:
20:00 AMRAP
x20 row cals
X15 knees to elbow
X10 cleans (95/65)

Movement:
5 rounds
x10 row cals
x10 hanging knee raises
x10 hang power cleans (light)

**CP posted on Gym whiteboard**

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