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 Apr. 19

Info

Run Club...for your Sunday group workout -meet at the Kendall Yards Pavilion
8:30am for Half Marathon participants
9:00am for Bloomsday participants

************

Also - we have a Hand Stand/Hand Standing walking clinic coming up on Saturday, April 27th @ 11am (in place of our regular 11am class).

One of our own, Katie Rehbein, will be leading this clinic. With 15 years of gymnastics experience and 5 years of competitive coaching for the USGA - you will be in good hands! The clinic will provide progressions, drills, and capacity building opportunities.

Open to all levels of athletes and totally free for Dūrātus members.
$20 cash payment for any non-member wanting to attend.

Make it happen!

Strength

Shoulder Prep Warm Up:
2 rounds-
-Reverse grip pass throughs, 20 reps
-Scap pull ups, 10 reps
-Cat/ cows, 10 reps
-Crab walk hip bridge w/ reach, 10 reps/ side
-Cuban press, 15 reps (use change plates)

A). Pull Over Progression:

-hanging knee raise
-hanging knee raise to pull up
-hanging knee raise to pull up to hip to bar
-pull over

C).
Strict Pull Ups; 5, 3, 3, 2
-ss-
Strict Dips; 5, 3, 3, 2

Conditioning

Tabata (20 seconds of work/ 10 seconds of rest

6 rounds:
a). chin ups
b). v ups
c). DB/ KB elevated push ups
d). russian twists

*alternate between movements

**CP posted on Gym whiteboard**

Thursday Apr. 18

Strength

5 rounds:

x100' Heavy Sled Push
x6-8 Heavy DB bench
x4-6 D-ball OTS

*start a new round every 5 minutes
*waterfall start if working in teams

Conditioning

Open/FTNS/MVMT
10 rounds:
x10 Heavy KBS
x10/8 Echo bike calories

20:00 Time Cap

**CP posted on Gym whiteboard**

Wednesday Apr. 17

Strength

Push Press
2 waves
5-3-1
*start around 80% of your 1-rep from last week and increase weight each new set, when you start back over at the goal is to make your 2nd set waves reps heavier than your first.

3 rounds for qulity;
x12-16 Kb alt gorilla rows
x12-16 DB hammer curls
to be performed as a cool down

Conditioning

Open:
3 rounds
x18 WBs
x12 T2B
x6 snatch (135/95)

rest 2:00

3 rounds
x15 WBs
x10 T2B
x5 snatch

FTNS:

3 rounds
x18 WBs
x12 v-ups
x6 snatch (95/65)

rest 2:00

3 rounds
x15 WBs
x10 v-ups
x5 snatch

MVMT:

Open:
3 rounds
x18 WBs
x12 abmat situps
x6 snatch (75/55)

rest 2:00

3 rounds
x15 WBs
x10 abmat situps
x5 snatch

*Classic triplet of movements, try to keep the WBs unbroken and take a quick break through each set of T2B. Snatches should be quick singles. Anytime you have three movements like this, work to transition efficiently.

**CP posted on Gym whiteboard**

Tuesday Apr. 16

Strength

*This is basically a repeat from last week. We would like you to either spend longer in each hold position or increase the amount of reps you perform each set

Mobility for after conditioning:

3 rounds for quality:

x10-12 Seated sumo stance good-morning *hold at the bottom for 2-3 seconds*
x10-12 Back bridge or Crab position hip bridge *hold at the top for 2-3 seconds*
x5-6 Goblet-hold knee-over-toe split squat / side *hold at the bottom for 2-3 seconds*
x5-8 Dead hang straight leg raise *hold at top for 2-3 seconds*
(try to relax your upper body as much as possible)

*The intention of today's strength is to work on the range of motion in each movement. Think of this as a "weighted mobility" session more so than a strength session. Start light with your weights and gently aim to increase range of motion throughout the sets.*

Conditioning

36 minute AMRAP
x400 meter run
x100' walking lunge *unweighted
x20 *light devils press

*choose a weight that allows you to complete the devils press in a single set

**CP posted on Gym whiteboard**

Monday Apr. 15

Strength

A. Hang Squat Clean work
4:00 EMOM
x2 @ 60-70% of 1RM

This should start and feel like an extension of the warm up

3x2 @ 75%+
3x1 @ 85%+
Rest 60-90 between your sets

B. FS work
6x3 1 and 1/4 front squats
With this new movement the goal is learn how to rectuit the proper muscles to develpp power out of the bottom of our squats.
Technique still prioirty over loading.

Conditioning

Open:
30-20-10 box jump overs
15-10-5 burpee BMUs
10-20-30 echo bike cals

FTNS:
30-20-10 box jump overs
15-10-5 burpee pull up
10-20-30 echo bike cals

MVMT:
30-20-10 box step ups
15-10-5 burpee
15-15-15 echo bike cals

*This will be a heavy aerobic piece. We are combining some movements from the last few weeks to see if we can increase intensity. Settle into the first round and find your rhythm. Be committed to push that final bike.

**CP posted on Gym whiteboard**

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