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 Jun. 06
Strength
A) "3 position" squat snatch
5x2 (postions to pause are 1"" off ground - just below knee - mid-thigh)
*Weight should be continue to get heavier - still allowing for a :01 hold in each position and really clean movement and catch. Rest is short between reps.
B) 2 sets of 5 power snatch reps AQAR (as quickly as reasonable) at the final working weight. Rest between your 2 sets should be exaclty 1 minute.
*by elimating the pause and allowing for repeated reps at managable weight we are allowing for a more controlled opportunity to test our BB efficiency.
Conditioning
Duratus Fitness Test
“Classic Chipper”
400m run
x25 T2B
x25 OHS (95/65)
400m run
x25 OHS
x25 T2B
400m run
Thursday Jun. 05
Strength
A) "3 position" squat clean
5x2 (postions to pause are 1" off ground - just below knee - mid-thigh)
*Weight should be continue to get heavier - still allowing for a :01 hold in each position and really clean movement and catch. Rest is short between reps.
B) 2 sets of 5 power clean reps AQAR (as quickly as reasonable) at the final working weight. Rest between your 2 sets should be exaclty 1 minute.
*by elimating the pause and allowing for repeated reps at managable weight we are allowing for a more controlled opportunity to test our BB efficiency.
Conditioning
2K/1.6K row
*perform x10 alt DB snatch (50/35) every :90 (including 0:00)
Wednesday Jun. 04
Strength
PUSH/PULL
10:00 to work up to a heavy 3RM bench press
rest 2:00
Then 8:00 EMOM
1: x6-10 matador dips
2: x12 heavy gorilla row
Conditioning
5 rounds
50' OH DB lunge (50/35)
x5 Dball GTOTs (heavy)
50 DUs
Tuesday Jun. 03
Info
We are excited to announce that we are bringing back Kids Training!
We will offer two opportunities for your kids this summer.
*5-8 year olds at 11:00-11:45am Tuesdays (June 24th, July 1st, July 8th, July 15th)
*9-12 year olds at 11:00-11:45am on Thursdays (June 26th, July 3rd, July 10th, July 17th)
Think of it as a Fitness Summer Camp!
You child will learn the form/technique for the foundational movements, explore the benefits of fitness, and have a great time in a positive and active environment.
Cost is $60/child with family discounts available.
We are limited to 8 spots for each of the age groups - so sign up fast!
Please register by emailing kevin@weareduratus.com
Strength
Tempo Back Squats
6x3 @ 22XX
*As we see squats come back in this cycle, the first couple of weeks are all about slowing down the rep to evaluate our movement quality.
Conditioning
E5MOM for 3 rounds
x8 STOH (135/95)
x24 box jump overs
x8 STOH
x16 pull ups
Monday Jun. 02
Info
Summer League is Coming!
Sign ups are at the gym...it's truly the best.
Strength
Deadlifts
4x3 at/near heaviest weight from last week.
rest 2-3 minutes bewteen sets
Conditioning
20:00 AMRAP
x15/12 echo bike
x8 WBs
x7 Kb swings (53/35)
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