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 Sep. 18

Strength

Accessory Strength

4 rounds
x10 bent over BB rows
x10 dips (ring or bar)
x10 behind neck snatch grip press

rest as needed

Conditioning

21-15-9

deadlifts (225/155)
CTB
thrusters (95/65)

Fitness:

185/125
pull ups

Movement:

15-12-9
Deadlift 95/65
jumping pull ups
empty bb thruster or SA db thruster

**CP posted on Gym whiteboard**

Thursday Sep. 17

Strength

15:00 minute clock to establish a 1RM Dūrātus clean complex

Dūrātus Clean Complex
power clean
hang power clean
squat clean
hang squat clean
jerk

Conditioning

15 rounds
x3 squat clean (135/95)
x6 T2B

Fitness:
x95/65

Movement:
5 rounds
x10 OHS
x12 V ups

**CP posted on Gym whiteboard**

Wednesday Sep. 16

Strength

Gymnastic Focus
T2B

4-5 Drills to work on toes to bar practice

Conditioning

35/28 row cals
x20 burpee over the bar
x15 BMU
x10 STOH (185/125)

Fitness:
Chest to bar
(155/95)

Movement:
30/20 Row cals
x15 burpee over the bar
x10 pull ups/ jumping pu/ x12 ring row
x10 STOH (95/65)

**CP posted on Gym whiteboard**

Tuesday Sep. 15

Strength

15:00 minute clock to establish a 1RM Dūrātus snatch complex

Dūrātus Snatch Complex

power snatch
hang power snatch
OHS
squat snatch
hang squat snatch

Conditioning

12:00 AMRAP:
x20 WBs
x10 SDHP (95/65)

Fitness:
scale wb and barbell as needed

Movement:
x10 WBs
x10 Sumo deadlift (no high pull)

**CP posted on Gym whiteboard**

Monday Sep. 14

Strength

Squatting Strength

10:00 EMOM
1: x6 back squats @ 70%*
2: x4 front squats @ 70%**
*% is of 5RM
**% IS of back squat weight

Conditioning

3:00 AMRAP x3 (2:00 rest)
x20 echo cals
x20 box jump overs
ME HSPU

Fitness:
x15 echo cals
x15 box jumps
ME HR pushups

Movement:
x15 echo cals
x15 box step ups
10 pushups

**CP posted on Gym whiteboard**

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