Workouts
Need help understanding something? Check out this glossary
- 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
Please be aware of the cleaning/reorganization project that is happening next week. As a reminder -
- Take all items home (including the bathroom) TODAY.
- The storage lockers in the bathroom and upstairs will be ready for use on Friday, July 17.
- Any items that are left in the lockers after the 15th will be gathered and left upstairs until Monday, July 20. Any items that are unclaimed will be donated.
We really appreciate everyone’s help to keep Dūrātus clean and functional for all!
T2B skill work
Coach will spend time working on hand placement/efficient kip pattern
*scaling for single leg T2B, T2LB, or knees to elbows.
3 rounds
75/60 bike cals (either echo or C2 on higher damper)
x12 SA DB STOH
100' non-weighted lunge
x12 SA DB STOH
x20 T2B
Please be aware of the cleaning/reorganization project that is happening next week. As a reminder -
- Take all items home (including the bathroom) by TOMORROW, 7/15.
- The storage lockers in the bathroom and upstairs will be ready for use on Friday, July 17.
- Any items that are left in the lockers after the 15th will be gathered and left upstairs until Monday, July 20. Any items that are unclaimed will be donated.
We really appreciate everyone’s help to keep Dūrātus clean and functional for all!
5:00 EMOM
x3 power snatch between 70%-80% of 1RM
4:00 EMOM
x1 power snatch between 80%-85% of 1RM
Accessory Oly Work:
4x2 heavy pause snatch grip deadlifts 120-130% of 1RM (:03 pause right below knee)
x18 power snatch (75/55)
x12 CTB
x6 wall walks
rest 2:00
x12 CTB
x6 wall walks
x18 power snatch
rest 2:00
x6 wall walks
x18 power snatch
x12 CTB
*Scale for the CTB pull ups is regular or jumping pull ups. If you are confident in your ability to do CTBs, then modifying to 6 BMUs each round might be a good challenge.
Please be aware of the cleaning/reorganization project that is happening next week. As a reminder -
- We are asking members to take ALL items home (including the bathroom) by the end of the day on Wednesday, July 15.
- The storage lockers in the bathroom and upstairs will be ready for use on Friday, July 17.
- Any items that are left in the lockers after the 15th will be gathered and left upstairs until Monday, July 20. Any items that are unclaimed will be donated.
We really appreciate everyone’s help to keep Dūrātus clean and functional for all!
"One and a Quarter" Back Squats
10x2
*Back squats will be getting a little more dynamic now. We are working the stretch/shortening cycle of the squat with these. Find the point where you get a "return" out of the bottom of your squat. These will expose inefficient movement quality and/or lack of engagement in the upper body.
1K row for time
rest 5:00
500m row for time
We are doing some cleaning and gym reorganization next week! Please take the time to read the notice here for changes on gym storage.
Weighted alt back step lunges
4x8
Use 4 sets to work up to moderate/heavy weight
24:00 EMOM
1: x12 pull ups
2: x18 cyclist squats (moderate weight)
3: x12 power snatch (75/55)
4: "Rest" - controlled/zone 2 C2 bike
We are doing some cleaning and gym reorganization next week! Please take the time to read the notice here for changes on gym storage.
Handstand push up skill work
Coach will spend time working on hand placement/efficient kip pattern
*scaling for HSPU today will be HR push ups, pike HSPU off box, or seated z-press
24:00 AMRAP
x30 DUs
x10 HSPU
200' light sandbag bearhug carry
200' farmers carry
4:00 EMOM
x3 power clean between 70%-75% of 1RM
4:00 EMOM
x2 power cleans between 75%-80% of 1RM
Accessory Oly Work:
4x2 heavy "yoyo" clean pulls (110-120% of 1RM)
*yoyo pull is to the knee, back to the floor, then through the full movement
E3MOM for 5 rounds
x8 sandbag cleans
x10 push press (95/65)
x12 box jump overs
20-18-16...1
Row cals (10/8 damper)
10-9-8...1
Bench (155/95)
*While this will certainly elevate your heart rate, it is intended to be done for quality rather than intensity
12:00 Body Building EMOM
1: x16 alt DB curls
2: x24 KB pike overs
3: x12 reverse flys