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 Nov. 26
Conditioning
"Patton"
For time:
x25 deadlifts
400 meter run
x10 strict pull ups
x10 clean and jerks
800 meter run
x10 strict pull ups
x10 clean and jerks
x10 strict pull ups
800 meter run
x10 clean and jerks
x10 strict pull ups
400 meter run
x25 deadlifts
open:
(155/ 105 lb. barbell)
fitness:
(135/ 95 lb. barbell)
movement:
(95/ 65 lb. barbell)
Thursday Nov. 25
Info
Thanksgiving Day.
Duratus values health development of every kind. Today we encourage you take a day of rest, eat an extra slice of pie if you want and spend the day in thankfulness with your loved ones.
Wednesday Nov. 24
Info
Remember the Holiday Schedule this week:
Wednesday AM and Afternoon :: regular
Wednesday PM :: 3-5:30 open gym
Thursday :: Closed...rest and enjoy the family, friends, and food.
Friday :: 9am-12pm open gym
Saturday :: Regular Schedule
Strength
Deadlift:
A). Build to a single at an RPE of 8
B). 3 sets of 5 reps at 81% of your single at RPE 8
*a single at RPE 8 should be a challenging rep but it should not change your deadlift technique, think "technical max"
**the drop of sets may feel slightly light but the main goal is to move the bar quickly each rep
Conditioning
Row 4000/ 3200 meters for time:
I). Row for 2 minutes
II). Alternate between the following two intervals after every 2 minute row
a).
x 15 sit ups
x 12 push ups
x 9 box jumps
b).
x 4 Turkish get ups
x 6 bar muscle ups
x 16 alternating jump lunges (total)
Tuesday Nov. 23
Info
Remember the Holiday Schedule this week:
Wednesday AM and Afternoon :: regular
Wednesday PM :: 3-5:30 open gym
Thursday :: Closed...rest and enjoy the family, friends, and food.
Friday :: 9am-12pm open gym
Saturday :: Regular Schedule
Strength
12 minute EMOM
minute 1: x4-8 parallette shoot throughs
minute 2: x8-12 ring rows
minute 3: x12-16 seated arnold press
Conditioning
5 rounds for time:
x12 toes to bar
x24 kettlebell swings
x12 front squat
Open:
(53/ 35 lb. kettlebell, 95/ 65)
Fitness:
(kipping knees to chest/ straight leg raise, 35/ 26 lb. kettlebell, 75/ 55)
Movement:
(v-ups/ strict knee raises, 26/ 18 lb. kettlebell, 45/ 35)
Monday Nov. 22
Info
Today's workout is the final installment of the "Duratus Fitness Testing". "Devilish" will test your mental fortitude as you challenge yourself to work through large sets of repetitive movements while limiting transition times between movements.
For those looking for the fitness test performance matrix we have discussed - Follow this link to download the document.
On Tuesday November 30th, Kevin will be at the gym from 6:30-7:30pmish to walk through how to use this document and help individuals with specific goal setting. All are welcome to attend!
Conditioning
"Devilish"
15-12-9-6-3
Devils Press
30-24-18-12-6
Single Arm Dumbbell Box Step Ups
(12 minute time cap)
Open:
(50/ 35 lb. dumbbell, 24/ 20" box)
Fitness:
(35/ 20 lb. dumbbell, 24/ 20" box)
Movement:
(one light dumbbell, bodyweight step up)
Check this video for more information about test #7.
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