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 May. 01
Info
Take note of our new evening schedule that will go into effect starting the week of May 4.
- 4:30 pm S&C class: Every weekday
- 5:30 pm S&C class: Monday through Thursday
- 6:30 pm S&C class: Monday
- 6:30 pm Oly class: Wednesday
Strength
Oly Work - Snatch
Technique
A) 3:00 EMOM
x4 muscle snatch
B) 4:00 EMOM
x2 snatch balance (hold bottom of squat for :02)
Strength
E2MOM for 4 rounds
x3 2-position pause squat snatch
(:01 pause 1" off floor, and at knee)
*Increase loading only if technique allows from last week
Conditioning
E3MOM for 4 rounds
x8 HSPU
x20 alt DB snatches (50/35)
ME box jump overs in remaining time
Thursday Apr. 30
Info
Ladies - join us for Ladies Class this Saturday, May 2nd, at 8 am!
Strength
5 rounds
x5 heavy sandbag over bar*
100' heavy suitcase carry
Rest as needed between sets
*bar should be set up somewhere between waist and chest
Conditioning
15:00 EMOM
1: :45s moderate effort ski
2: x8-12 dips
3: x16-20 Kb swings (53/35)
Wednesday Apr. 29
Info
Take note of our new evening schedule that will go into effect starting the week of May 4.
- 4:30 pm S&C class: Every weekday
- 5:30 pm S&C class: Monday - Thursday
- 6:30 pm Oly class: Monday and Wednesday only
Strength
4x1:00 ME efforts
Barbell Back Rack Box Step up
Rest :90s in between sets
*choose weight that allows a full minute of movement
Conditioning
4 rounds (25:00 Time Cap)
600m run
x20 WBs
x20 push ups
x20 v-ups/sit ups
Tuesday Apr. 28
Info
Ladies - join us for Ladies Class this Saturday, May 2nd, at 8 am!
Strength
Oly Work - Clean + Jerk
Technique
A) 3:00 EMOM
x4 muscle clean (+ jerk on final rep)
B) 5:00 EMOM
x2 hang power clean (+ jerk on final rep)
*receiving position for these should be at or just above parallel
Strength
E2MOM for 4 rounds
x3 2-position pause squat clean (+ jerk on final rep)
(:01 pause 1" off floor and at knee)
*Increase loading only if technique allows from last week
Conditioning
6:00 AMRAP
x30 BF Burpees
x30 OHS (95/65)
ME BF burpees
Monday Apr. 27
Info
Take note of our new evening schedule that will go into effect starting the week of May 4.
- 4:30 pm S&C class: Every weekday
- 5:30 pm S&C class: Monday - Thursday
- 6:30 pm on Monday (S&C class) and Wednesday (this will be our new Oly class!)
Strength
Deadlifts
1x4 @ 80% of 1RM
1x3 @ 90% of 1RM
3x2 @ 95% of 1RM
Conditioning
3 rounds
x27/24 C2 Bike cals
x12 CTB
x9 STOH (135/95)
x60 DUs
Just add weareduratus.com/feed.rss to your favorite RSS reader for heaps of RSS fun!