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 Jan. 14

Strength

40+ minutes of Zone 2 work or HSPU drills (coach will lead 20 minutes of drills)

Conditioning

For those that did the HSPU work:

16:00 EMOM
1: :20-:30 Coppnehagen plank
2: x12-15 goblet hold cossack squats
3: :20-:30 Coppenhagen plank
4: x10-15 floor press

**CP posted on Gym whiteboard**

Tuesday Jan. 13

Strength

E:90 for 8 rounds
Perform 1 clean complex between 70%-75% of heavy rep found week 1
Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean

Conditioning

Aerobic Capacity Test
x100 Burpee Box Jump Overs for time

10:00 Time Cap

**CP posted on Gym whiteboard**

Monday Jan. 12

Info

Dūrātus Trivia Night
January 23rd - 6:30pm at Dūrātus.

We will provide the drinks, chips&salsa, and trivia host!
**bring and appetizer or dessert to share**

Open to any/all Dūrātus members (and partners). This will be a fun community night...an opportunity to hang with your gym friends and get to know some of the folks that attend different classes than you!

Food and drink will be ready by 6:30 and we will divide into teams to start trivia around 7pm.

Don't Miss It!

Strength

5 rounds
x1 strict press
ss
x2 push press
ss
x3 push jerk

Conditioning

3 rounds
x90 DUs
x15 CTB pull ups
x9 thrusters (115/85)

**CP posted on Gym whiteboard**

Friday Jan. 09

Strength

Take 15:00 to work up to a heavy complex:
1 power snatch + 1 squat snatch + 1 hang squat snatch

Conditioning

E3MOM unitl you can't finish
x3 (+3) T2B
x6 (+3) OHS (95/65)
x3 (+3) T2B

**CP posted on Gym whiteboard**

Thursday Jan. 08

Strength

Zone 2 work on a machine or HSPU skill work (coach will lead 20 minutes of drills)

Conditioning

For those doing the HSPU skill work

16:00 EMOM
0-2: 200' farmers carry + x8 single KB front rack squats
2-4: x6-8 strict supinated grip pull ups + 16 plank touches

**CP posted on Gym whiteboard**

Just add weareduratus.com/feed.rss to your favorite RSS reader for heaps of RSS fun!