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 May. 12

Strength

4 sets for quality:

20 second hollow hold
10 hollow rocks

rest 60 seconds between sets

Conditioning

20 rounds for time:

1 power clean
5 hand release push ups
15/12 calorie row

open:
(185/ 135 lb. barbell)

fitness:
(135/ 95 lb. barbell)

movement:
(75/ 55 lb. barbell *hang cleans*)

**CP posted on Gym whiteboard**

Tuesday May. 11

Strength

4 sets of:

x8-12 lying dumbbell chest flys
-superset-
max Australian rows

Conditioning

16 minute EMOM

minute 1: 8 squat snatch
minute 2: 16 alternating medicine ball v-ups
minute 3: 16 russian kettlebell swings
minute 4: 45 second d-ball bear hug

open:
(95/65 lb. barbell, 14/ 10 lb. medicine ball, 70/ 53 lb. kettlebell, 150/ 100 lb. d-ball)

fitness:
(75/55 lb. barbell, 14/ 10 lb. medicine ball, 53/ 35 lb. kettlebell, 100/ 70 lb. d-ball)

movement:
(45/ 35 lb. barbell, 10/ 8 lb. medicine ball, 35/ 26 lb. kettlebell, 70/ 50 lb. d-ball)

**CP posted on Gym whiteboard**

Monday May. 10

Strength

Slow pull power snatch + Hang power snatch from knee
5x1+1; 70%-75% of 1 rep max snatch

Snatch deadlift to power position
3x5; 85-90% of 1 rep max snatch

Conditioning

For time:

21-15-9

Echo bike calories
Box jumps
Dumbbell shoulder to overhead

open:
(24/ 20" box, 50/ 35 lb. dumbbells)

fitness:
(20/ 16" box, 35/ 25 lb. dumbbells)

movement:
(16/ 10" box, 20/ 15 lb. dumbbells)

**CP posted on Gym whiteboard**

Friday May. 07

Strength

4 sets of:

8-12 Bent over barbell row
-superset with-
max strict deficit push ups (elevate hands with bumper plates or parallettes)

rest as needed

Conditioning

For time:

100-80-60-40-20
Double Unders

2-4-6-8-10
Clean and Jerks

open:
(155/ 105 lb. barbell)

fitness:
(115/ 85 lb. barbell)

movement:
(65/ 45 lb. barbell)

**CP posted on Gym whiteboard**

Thursday May. 06

Strength

Slow pull power snatch + Hang power snatch from knee
5x1+1; 65- 70% of 1 rep max snatch

Snatch deadlift to power position
3x5; 80-85% of 1 rep max snatch

Conditioning

Every 2:30 minutes for 15 minutes alternate between interval A). and interval B).

A).
x10 double dumbbell burpee box step overs
x5 d-ball ground to over the shoulder

B).
x400m run

open:
(50/ 35 lb. dumbbell, 150/ 100 lb. d-ball)

fitness:
(40/ 30 lb. dumbbell, 100/ 70 lb. d-ball)

movement:
(30/ 25 lb. dumbbell, 70/ 50 lb. d-ball)

**CP posted on Gym whiteboard**

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