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 Feb. 23

Strength

Pull Up Retest:

Choose the same test from earlier in the cycle;

A). 1 rep max weighted strict pull up
B). Max strict pull ups
C). Max strict ring rows

*hold your self to the same movement standards as the original test in order to more accurately track progress

Conditioning

10 minute row for max calories

**CP posted on Gym whiteboard**

Thursday Feb. 22

Strength

Turkish Get Ups
5-4-3-2-1 (per side)

*30' overhead carry between the top and bottom of each rep
*increase weight every "set"

Conditioning

In teams of 3; each partner performs 4 rounds:

*waterfall style*
*new partner starts 90 seconds after the partner in front of them has started*

-30 second plate deficit push ups (25# bumper plate)
-60 seconds of d-ball cleans
-90 second farmer carry lunge *5' increments on 30' shuttle

**CP posted on Gym whiteboard**

Wednesday Feb. 21

Strength

Barbell Complex Test:

With a running clock...
00:00-16:00 -
Snatch Complex
*x1 power snatch
*x1 hang squat snatch
*x1 overhead squat

20:00-36:00
Clean Complex
*x1 power clean
*x1 hang squat clean
*x1 front squat

Rules-
-You are allowed 4 total weight changes for each complex. Every 4 minutes you may change your weight up or down but not during the 4 minute interval.
-You are allowed as many attempts as you would like throughout the running clock. But again, if you have selected a weight for a given 4 minute interval you must stick with it until the next interval begins.

**CP posted on Gym whiteboard**

Tuesday Feb. 20

Strength

E4MOM for 12:00
x75 DUs
x5 power clean + 7 OHS (95-115/65-85)

Conditioning

Open:
3 rounds
x33 WBs
x22 T2B
x11 burpee box jumps overs

FTNS:
3 rounds
x33 WBs
x22 V-ups
x11 burpee box step up

MVMT:
3 rounds
x33 WBs
x22 abmat situps
x11 burpees

*You'll maybe notice this is similar to something we did last week. Similar/same movements but arranged differently. This is the beauty of functional training...playing with the order and rep scheme significantly changes the stimulus. Hopefully you have a little intel how you best move through. Think big sets on WBs, small sets on T2Bs, and consistent movement on BBJO.

**CP posted on Gym whiteboard**

Monday Feb. 19

Info

This is the final week of our current cycle. In it, you will see a few different tests (back squat, oly complex, and row). We have built to this week and hopefully your hard work and effort will pay off in bigger numbers and/or better movement quality. Have a fun week testing!

A new cycle will start next week. More on that next week!

Strength

Work up to and establish a new 5RM back squat

Conditioning

Open:
400m run
Then:
4 rounds
x15 HSPU
x15 SDHP (95/65)

FTNS:
400m run
Then:
4 rounds
x15 push ups
x15 SDHP (75/55)

MVMT:
400m run
Then:
4 rounds
x15 seated BB press
x15 Kb SDHP

*The run is just a way to spike your heart rate before starting the real portion of the conditioning. This one will test shoulder endurance. Break early and often, but keep your breaks short and intentional. A good goal for this one would be 10 minutes.

**CP posted on Gym whiteboard**

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