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 Jan. 23
Info
Dūrātus Trivia Night is TONIGHT! (Jan 23rd) at 6:30pm.
We are bringing in Hans Liezen (trivia host at Uprise on Tuesday and friend of Dūrātus) to host our game.
All are welcome and invited.
**Bring an appetizer or dessert to share**
We will provide the drinks/seltzers and chips and salsa.
Can't wait to see you there!
Strength
5 rounds
x1 strict press
ss
x3 push press
ss
x2 push jerk
*weight should be somewhere 93-97% of heavy strict press found two weeks ago.
Conditioning
10:00 clock
400m run
Then in remaining time:
AMRAP
x3 wall walks
x7 deadlifts (225/155)
Thursday Jan. 22
Info
Just a helpful FYI (since I was asked):
Trivia on Friday will be around multiple different topics….not just obscure Dūrātus facts!
Hope to see you there!
-MGMT
Strength
HSPU Drills
discuss hand placement
3:00 for kick up practice
5:00 for HSPU off box or HSPU side-side shuffles
+ 6-10 kick ups + slow eccentric movement
+ work leg position for kipping
For those that want to build volume in the skill:
Choose a small repeatable set number that you can confidently do UB and perform 6 sets with limited rest.
Conditioning
Zone 2 Aerobic Work
40+ minutes of each zone 2 work on a machine
or
For those that did the HSPU skill work:
4 rounds
x12 HAP gorilla row
ss
x16 lateral medball slams
ss
:45 ME non-weighted cyclist squat
rest 2:00
Wednesday Jan. 21
Info
Remember:
Dūrātus Trivia Night this coming Friday (Jan 23rd) at 6:30pm.
We are bringing in Hans Liezen (trivia host at Uprise on Tuesday and friend of Dūrātus) to host our game.
All are welcome and invited.
**Bring an appetizer or dessert to share**
We will provide the drinks/seltzers and chips and salsa.
Can't wait to see you there!
Strength
E:90 for 8 rounds
Perform 1 snatch complex between 72.5%-77.5% of heavy rep found week 1
Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch
Conditioning
500m row
x15 front squats (135/95)
500m row
x10 front squats (165/115)
500m row
x5 front squats (185/125)
*For an extra challenge, take the front squats from the floor.
Tuesday Jan. 20
Strength
E:90 for 8 rounds
Perform 1 clean complex between 72.5%-77.5% of heavy rep found week 1
Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean"
Conditioning
21:00 EMOM
1: x50 DUs
2: x15 V-Ups/GHDs
3: x18 DB snatch (50/35)
Monday Jan. 19
Info
Remember:
Dūrātus Trivia Night this coming Friday (Jan 23rd) at 6:30pm.
We are bringing in Hans Liezen (trivia host at Uprise on Tuesday and friend of Dūrātus) to host our game.
All are welcome and invited.
**Bring an appetizer or dessert to share**
We will provide the drinks/seltzers and chips and salsa.
Can't wait to see you there!
Strength
EoMOM for 5 rounds
x10 "fast" back squats (65-70%)
Accumulate C2 cals in reamining time. Focus on heavier damper setting and RPMs around 70-80.
Conditioning
5 rounds
ME bench at (155/105 or moderate weight)
ME strict pull ups
rest as needed
Choose weight or modification based on repeatable reps. Your first round should have you around 10-15 bench reps and 5-10 pull ups. You should see slight attrition in these numbers each round.
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