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

Monday May. 23

Info

Next Monday we will be celebrating Memorial Day in the morning and performing "Murph". If you have been tracking with our progression over the last several months and plan on joining us then please sign up for a heat time. Additionally, if you feel like you would like to take it easy this week in preparation for Monday then please scale this week's workouts accordingly.

Strength

A). Clean Prep;

3 rounds for quality -
x10 clean grip RDL
x8 clean grip upright rows
x6 hang muscle cleans
x4 front squats
x2 low hang squat cleans

B). Clean Complex;

Every 3 minutes for 5 sets -

x3 power cleans
x2 front squats
x1 hang squat clean

(build in weight each set, working towards a heavy complex for the day)

Conditioning

8 minute AMRAP

x50 wallballs
x25 toes to bar
x50 burpees

**CP posted on Gym whiteboard**

Friday May. 20

Strength

A).
"Rowing prep"

5 rounds;

20 seconds legs only row
20 seconds minute arms only row
20 seconds minute full row

B).
5 rounds;

90 seconds of a maximum sustainable pace
90 seconds of a recovery pace

Conditioning

For time:

3 rounds -

x9 deadlift
x6 burpee over the bar
x6 power cleans
x6 burpee over the bar
x3 shoulder to overhead
x6 burpee over the bar

open:
(185/ 135 lb. barbell)

fitness:
(135/ 95 lb. barbell)

movement:
(95/ 65 lb. barbell)

**CP posted on Gym whiteboard**

Thursday May. 19

Strength

A).
Floor Press; 5-4-3-2-1

B).
Bent over barbell row; 4x6

Conditioning

3 rounds

minute 1: double unders
minute 2: wall balls
minute 3: box jump overs
minute 4: double dumbbell hang cleans

*perform this workout for max total reps, your score is the amount of reps completed by all movements*

Suggested scaling:
(20/ 14 lb. medicine ball, 35/ 20 lb. dumbbells, 24/ 20" box)

**CP posted on Gym whiteboard**

Wednesday May. 18

Strength

Touch-and-go power snatches: 12-10-8-6-4

(perform each set for maximum weight)

Conditioning

For time -

3 rounds:

x8 toe to bar
x8/6 echo bike calories
x8 push press

2 rounds:

x12 toe to bar
x12/ 9 echo bike calories
x12 push press

1 round:

x24 toe to bar
x24/ 19 echo bike calories
x24 push press

open:
(95/ 65 lb. barbell)

fitness:
(75/ 55 lb. barbell)

movement:
(55/ 45 lb. barbell)

**CP posted on Gym whiteboard**

Tuesday May. 17

Strength

A).
Box Squats; 5-4-3-2-1
*warm up before starting on your heavy seats; build to a maximal single for the day*

(Squat your hips back to a box that allows you to squat just to or slightly above parallel while maintaining tension in your hips throughout the movement)

B).
Romanian deadlfits; 4x6

(Begin with the bar racked and lower the weight to the floor, keeping the bar close to your body and feeling a big stretch in your posterior chain)

Conditioning

4 rounds for effort:

x5 heavy d-ball over the shoulder
x200' sled push
x20 russian kettlebell swings

rest 1-2 minutes

(select a kettlebell weight that allows you to perform the swings unbroken, select a light weight for the sled in order to consistently push it for the 200')

**CP posted on Gym whiteboard**

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