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 Apr. 14

Strength

4 sets:

x5 floor press (increase weight 5-10 lbs. from last week)
max repeatable set of chin ups

rest 90 seconds between sets

Conditioning

For time:

3 rounds of:
x5 D-ball clean to shoulder
x8 burpee box jump overs

then

200 meter single arm farmer carry

then

3 rounds of:
x5 D-ball clean to shoulder
x8 burpee box jump overs

open:
100/ 70 lb. d-ball, 24/ 20" box, 53/ 35 lb. kettlebell

fitness:
70/ 50 lb. d-ball, 20/ 16" box, 44/ 35 lb. kettlebell

movement:
50/ 30 lb. d-ball, 20/ 16" box step ups, 35/ 26 lb. kettlebell

**CP posted on Gym whiteboard**

Tuesday Apr. 13

Strength

4 sets for quality:

20 second lying hollow body hold
10 hollow rocks

rest 60 seconds between sets

Conditioning

Every 6 minutes for 4 rounds:

400m run
20 kettlebell snatches
max distance on rower


open:
53/35 lb. kettlebell

fitness:
35/26 lb. kettlebell

movement:

35/26 lb. kettlebell swings

**CP posted on Gym whiteboard**

Monday Apr. 12

Strength

3 Position Power Snatch
5x1; 65-70% of 1 rep max snatch

Halting Snatch Deadlift
(to the mid thigh); pause for 2 seconds at the top of each rep
3x5; 80-85% of 1 rep max snatch

*3 position snatch: power snatch from floor, hang power snatch from below knee, hang power snatch from mid thigh

Conditioning

For time:

2-4-6-8-10
Back Squat
*10/7 calorie echo bike after each set


Open:
load barbell to match bodyweight

Fitness:
load barbell to 60-70% of 1 rep max back squat

Movement:
load barbell to manageable weight for set of 10

**CP posted on Gym whiteboard**

Friday Apr. 09

Info

Floor Press:
The floor press is a horizontal pressing variation. The change in pressing direction will help to develop many of the same muscles as the strict press or push press while emphasizing more of the chest. Developing strength in both horizontal and vertical pressing will not only improve overall shoulder strength but help reduce injury risk as well.

Strength

4 sets of the following:

x5 floor press (use the same weight across all 4 sets)
x8-12 single arm dumbbell bent over rows per arm

rest 90 seconds between sets

Conditioning

For time:

400m run
10 deadlift
5 squat cleans
200m run
10 deadlift
5 squat cleans
200m run
10 deadlift
5 squat cleans
400m run

open:
185/ 135 lb. barbell

fitness:
135/ 95 lb. barbell

movement:
95/ 65 lb. barbell

**CP posted on Gym whiteboard**

Thursday Apr. 08

Strength

3 Position Power Snatch
5x1

Halting Snatch Deadlift
(to the mid thigh); pause for 2 seconds at the top of each rep
3x5

*3 position snatch: power snatch from floor, hang power snatch from below knee, hang power snatch from mid thigh

Conditioning

2 minutes of work and 1 minute of rest for 4 rounds:

x12 shoulder to overhead (heaviest weight manageable unbroken)
max Echo bike calories

**CP posted on Gym whiteboard**

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