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 Oct. 22

Strength

With a running clock:

Minutes 0-10:
Build to a heavy Duratus Clean Complex.

Starting at minute 12:
Every 90 seconds for 5 rounds perform;

x1 rep of the Duratus Clean Complex at 55-60% of heavy single for the day.

Conditioning

For time:

21-15-9

Overhead Squats
Burpee Box Jump Overs
Toes to Bar

open:
(95/ 65 lb. barbell, 24/ 20" box)

fitness:
(75/ 55 lb. barbell, 24/ 20" box)

movement:
(45/ 35 lb. barbell, 20/ 16" box)

**CP posted on Gym whiteboard**

Thursday Oct. 21

Strength

A). Good Mornings
8 @ RPE 6
8 @ RPE 7
8 @ RPE 8

B).
Partition as needed:
50 barbell rollouts
50 ring rows

Conditioning

20 minute AMRAP:

500 meter row
60' single arm dumbbell overhead lunge
7 d-ball over the shoulder

open:
(50/ 35 lb. dumbbell, 100/ 70 lb. d-ball)

fitness:
(40/ 30 lb. dumbbell, 70/ 50 lb. d-ball)

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

**CP posted on Gym whiteboard**

Wednesday Oct. 20

Strength

A).
Strict Press:
6@ RPE 6
6@ RPE 7
2x6@ RPE 8

B).
6 minute AMRAP
x10-20 chest elevated push ups
x10-20 plate curls

Conditioning

6 minute AMRAP:
x4-8 strict pull ups
x20 alternating leg medicine ball sit-ups

immediately into

6 minute AMRAP:
x2 wall walks
x20 alternating dumbbell snatches

open:
(14/10 lb. medicine ball, 50/ 35 lb. barbell)

fitness:
(14/10 lb. medicine ball, 40/ 30 lb. barbell)

movement:
(rack pull up, 10 plank forward reaches per wall walk, 30/ 25 lb. barbell)

**CP posted on Gym whiteboard**

Tuesday Oct. 19

Strength

12 minute EMOM
minute 1: 6 front squats
minute 2: 3 overhead squats
minute 3: rest

*pick a weight's for both movements that allow for an RPE 6-7
** aim to add 5-10 pounds from last week

Conditioning

Perform on the Echo bike.

3 sets:

8 minute EMOM
45 seconds of work
15 seconds of rest

2 minutes between sets

**CP posted on Gym whiteboard**

Monday Oct. 18

Strength

With a running clock:

Minutes 0-10:
Build to a heavy Duratus Snatch Complex.

Starting at minute 12:
Every 90 seconds for 5 rounds perform;

x1 rep of the Duratus Snatch Complex at 55-60% of heavy single for the day.

Conditioning

Every 4 minutes for 4 rounds.

x10 push press
400m run

(choose a challenging weight for an unbroken set of 10)

*notes - the goal is to have 1.5 - 2 minutes of rest per set*

**CP posted on Gym whiteboard**

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