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 Jun. 05
Info
Be sure to join us for Ladies Class, this Saturday at 8 am!
Regular S&C will be held at 9 am.
Strength
Oly Work - Snatch
Technique
4:00 EMOM
x3 2-position segmentad power snatch*
*each rep is to the knee, back to floor, to mid-thigh, back to floor, and then through full movement. Keep barbell light and moving fast.
4:00 EMOM
x2 1.5 squat snatch
*each rep is to the knee, back to floor, and then through full movement.
Strength
E2MOM for 4 rounds
x3 pause squat snatch*
(:01 pause at knee)
*with lower requirement of pause, wieght should be heavier than last week
Conditioning
2 rounds
x10 HSPU*
x20 single arm devils press (50/35)
x30 sit ups
*do strict HSPU if 10 in a set will be UB for you
Thursday Jun. 04
Info
Be sure to join us for Ladies Class, this Saturday at 8 am!
Regular S&C will be held at 9 am.
Strength
4 rounds
x8 sandbag cleans + 1 sandbag shoulder stair lap
rest 2:00 between rounds
*choose a sandbag weight that is heavy but allows for all 8 clean reps to be done under :90
Conditioning
16:00 EMOM
1: 12/9 echo sprint
2: x8 DB bench press
3: 45 DUs or 60 heavy single unders
4: x12 BB upright row
Wednesday Jun. 03
Strength
Oly Work - Clean and Jerk
Technique
4:00 EMOM
x3 2-position segmentad power clean (jerk last rep)*
*each rep is to the knee, back to floor, to mid-thigh, back to floor, and then through full movement. Keep barbell light and moving fast.
4:00 EMOM
x2 1.5 squat clean and Jerk
*each rep is to the knee, back to floor, and then through full movement.
Strength
E2MOM for 4 rounds
x2 pause squat clean (jerk last rep)
(:01 pause at knee)
*with lower requirement of pause, wieght should be heavier than last week
Conditioning
10-1
1-10
front squats (115/85)
pull ups
Tuesday Jun. 02
Info
We are running a 6 week Strength and Conditioning summer camp for any/all high school aged female athletes. Please reach out to staff@weareduratus.com for more info on how to register.
Strength
Bulgarian Split Squats
3x10 + 6
*These are upsets - do first set of 10 at moderate weight, directly into next set of 6 at a HEAVIER weight, then switch legs.
Conditioning
28/22-22/16-16/10-10/4-4/2
14-11-8-5-2
row cals
power snatch (95/65)
Monday Jun. 01
Info
Remember - Summer League sign ups are live at the gym! All are welcome for one of the best events we have all year.
Strength
Time to retest that deadlift!
15:00 to find current 1RM
Conditioning
3 rounds
200m run
x15 WBs
2 rounds
300m run
x20 WBs
400m run
x25 WBs
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