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 Jun. 07

Strength

BB prep:
4 sets w/ empty barbell:
*5 reps of each*
-high pulls
-snatch turnovers
-behind the neck press
-ohs
-snatch grip sotts press
-snatch balance

Muscle Snatch + Power Snatch from Mid Thigh Position
7 minute EMOM
x3 reps each minute
*building slightly in weight while keeping weight appropriate for purpose of drill*

Conditioning

Open:
16:00 EMOM
1: x3 power snatch @ 72.5%
2 & 3: 100 double unders + ME distance single DB OH lunge (50/35)
4: rest

FTNS:
16:00 EMOM
1: x3 power snatch @ 72.5%
2 & 3: 100 heavy singles unders + ME distance single DB lunge (50/35)
4: rest

MVMT:
16:00 EMOM
1: x3 hang power snatch
2 & 3: 100 heavy singles unders + ME distance single lunge
4: rest

**CP posted on Gym whiteboard**

Tuesday Jun. 06

Strength

Kick Up Drill to Hand Stand Hold
A. 4 minute EMOM
x4 reps each minute
(same drill but as you kick up attempt to hold a static free standing handstand position for a brief moment before coming down)

B. Wall Walk EMOM
4 rounds :25+ hold at the top
(legs and feet should be together and pointed towards the ceiling, body should be in a hollow position, and the only parts of the body that are touching the wall are the nose and toes)

C. Pike Position Handstand Walk Around Box or 10:00 minutes of free standing HSPU work
x3-5 rounds (60 rest between)
180 degrees in both directions

D. Upper Body Hypertrophy (deload)
2 sets:
x12 dumbbell bench press
submax strict pull ups/ bent arm hang/ ring row
rest :60

*use the same weight as you did last week

Conditioning

Open:
200/160 echo cals
*perform x8 box step overs E2:30 with 50s/35s (including 0:00)

20:00 time cap

FTNS:
175/125 echo cals
*perform x8 box step overs E2:30 with 40s/25s (including 0:00)

20:00 time cap

MVMT:
175/125 echo cals
*perform x8 box step ups E2:30 (including 0:00)

20:00 time cap

**CP posted on Gym whiteboard**

Monday Jun. 05

Info

Summer League.
It's the best time of the year.
Think bowling league but with exercise for time.
For the final 3 Tuesday evenings in June (13th, 20th, and 27th) we will be hosting our annual summer league event. Open to any and all Dūrātus members, we will randomly create teams that will compete compete together in fun workouts. Registration open and at the gym and be assured that the programming of the workouts will truly be accessible for all levels and experience of fitness. This is an incredibly fun event(s) and a great way to build greater community in our gym.

You won't want to miss it!

Strength

BB prep:
4 sets w/ empty barbell:
*5 reps of each*
-rack deliveries
-tall muscle cleans
-front squats
-tall cleans
-front rack sotts press
-narrow grip overhead squat

A. Power Clean + Hang Clean from Mid Thigh Position
7 minute EMOM; 3 reps each minute
(intentionally catch the bar high in the hang clean and smoothly transition into the front squat, foot positioning should be the same for both movements)

B. Tempo 1-1/4 Back Squat (deload)
4x2 w/ 2 count down @ 70% of last weeks heaviest set

Conditioning

Open:
5 rounds for E2MOM
200m run
ME STOH (135/95)

FTNS:
5 rounds for E2MOM
200m run
ME STOH (115/85)

MVMT:
5 rounds for E2MOM
200m run
ME STOH with DBs

**CP posted on Gym whiteboard**

Friday Jun. 02

Strength

A. BB prep:
4 sets w/ empty barbell:
*5 reps of each*
-strict press
-behind the neck press
-dips
-push press
-alternating front rack/ behind the neck push jerk (3/ side)
-behind the neck split jerk balance
-behind the neck split jerk balance starting in split stance
-front rack split jerk balance

B. Dip + Push Press + Push Jerk
7 minute EMOM
x1 rep

C. Behind the neck jerk balance
(2 count hold in catch)
6 minute EMOM
x1 reps
*heavier than last week

D. Front Squat
E90S for 5 rounds
x3 tempo front squats @ 21XX
*aim to end heavier than the last two weeks, we will deload this movement next week

Conditioning

6 rounds
200' sled sprint
rest 2:00-3:00

*chose a sled weight that allows you to move with good speed. Each effort should take no more than about a minute.

**CP posted on Gym whiteboard**

Thursday Jun. 01

Conditioning

Class Format:
minutes 0-15
warm up and specific mobility
*Focus on shoulders*

minutes 15-45
E7MOM for 4 rounds
x100 heavy single unders
x50 echo cals
x25 alt DB snatch

*Each round is designed to take somewhere around 5:00. Options to scale and modify this portion include decreasing cals on echo and using a lighter weight for the DB.

minutes 45-60
12:00 EMOM
1: x5-8 BB roll outs
2: x16-20 alt SL medball V-ups
3: :20-30 hollow hold

**CP posted on Gym whiteboard**

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