Workouts
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- 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
"One and quarter" Back Squats
7x3
*Back squats will be getting more dynamic now. We are working the stretch/shortening cycle of the squat with these. Find the point where you get a "return" out of the bottom of your squat. These will expose inefficient movement quality and/or lack of engagement in the upperbody. Fewer sets, but 1 additional rep through each. Keep weights similar to 2 weeks ago to ensure over volume is similar.
6 rounds
250/200m row
x20 alt jumping lunge
x10 heavy Russian swings
rest :90s between rounds
5:00 EMOM
x2 power snatch between 75%-82.5% of 1RM
4:00 EMOM
x1 power snatch between 82.5%-85% of 1RM
Accessory Oly Work:
4x2 heavy pause snatch grip deadlifts 120-130% of 1RM (:03 pause right below knee)
2K/1.5K C2 bike
x20 hang power snatch (115/85)
x20 STOH
Weighted alt back step lunges
4x8
*Use 4 sets to work up to moderate/heavy weight. Try to start slightly heavier than two Saturday's ago.
20:00 AMRAP - alternating rounds with partner
x20/16 echo cals
x15 deadlifts (205/115)
x10 T2B
Dūrātus's family-friendly atmosphere is one of the things that makes this place special. With school being out and more children coming to the gym, please ensure your children remain in the kids' room, or are engaged in a quiet activity, such as reading or coloring, upstairs or on the outer margins of the gym. Thank you for helping us keep our space respectful and safe for all members!
4 rounds
x7-9 supinated grip pull ups (ie. chin ups)
ss
x12-16 light weight seated Z-press
rest 1-2 minutes
100 DUs
800m run
x60 alt DB snatch (50/35)
x40 goblet squats
x20 burpee pull ups
Mobility session directly following conditioning
Endurance Day
4 rounds
1k row
200' empty sled push
100' farmer carry
x20 HR push ups
Dūrātus's family-friendly atmosphere is one of the things that makes this place special. With school being out and more children coming to the gym, please ensure your children remain in the kids' room, or are engaged in a quiet activity, such as reading or coloring, upstairs or on the outer margins of the gym. Thank you for helping us keep our space respectful and safe for all members!
Power Cleans
20 reps @ 65-70%
*Try to hold a pace of about 1 rep every :30. This should not take you longer than 10 minutes, nor should it be much faster.
5 rounds
250/200m (+250/200m) C2 bike
x5 power cleans (165/115)
x10 (-2) BMUs
Power Snatch
20 reps @ 65-70%
*Try to hold a pace of about 1 rep every :30s. This should not take you longer than 10 minutes, nor should it be much faster.
4 rounds
x21 hang DB clean and jerk*
x15/12 echo cals
x9 burpee over the DB
*rounds 1/3 are in one hand and rounds 2/4 are in the other