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. 27

Strength

A:5:00 EMOM skill/warm up
x2 power snatch + 1 hang squat snatch

B: 6 sets
2 squat snatch*
Rest 1-2 minutes between sets.

*With eliminating the power clean, you should be able to increase through each set - ending heavier than you did last week.

Conditioning

3 rounds
x9 power snatch (115/85)
x18 pull ups
x27/24 C2 bike cals

*choose a weight that would allow you to do the 9 in about 2 sets

**CP posted on Gym whiteboard**

Thursday Jun. 26

Strength

"1 and 1/4 ("one and a quarter") Back Squats
5x3
We have dropped a rep from each set to try to increase weight slightly from last week. The goal with this squat variation is the learn how to recruit the stretch/shortening of the hamstrings to derive power in our squat.

Conditioning

StrongMan Medley
16:00 EMOM
1: 100' heavy farmers carry
2: 150' yoke carry
3: 200' sled pull/push
4: rest

**CP posted on Gym whiteboard**

Wednesday Jun. 25

Strength

PUSH/PULL
4 rounds
x4 bench press drop sets @ 80% of 3RM + drop set to failure (-2) @ 70%
rest :30
x15 BB upright rows
rest 2:00

Conditioning

20:00 AMRAP
x2 DBall GTOTs
x6 box jump overs
x18/15 row cals

**CP posted on Gym whiteboard**

Tuesday Jun. 24

Info

Summer league is tonight - remember, no regular evening classes.
Please plan accordingly.

Theme is SPORTS BALL (think all types of sports paraphernalia or equipment...jerseys, shin guards, helmets, etc) and team deemed best overall in theme will get an automatic deduction of 3 points.

Strength

Deadlifts
2x4 @ 5RM found during test week.
rest 2-3 minutes between sets
2x5 @ 90% of 5RM
rest 2-3 minutes bewteen sets

Conditioning

600m run
x24 push press (115/85)
600m run
x12 wall walks

**CP posted on Gym whiteboard**

Monday Jun. 23

Info

Kids training start this week!
Still limited room for our 5-8 year old session - reach out if you want more information!
staff@weareduratus.com

Strength

A:5:00 EMOM skill/warm up
x2 power clean + 1 hang squat clean

B: 6 sets
2 squat cleans*
Rest 1-2 minutes between sets.

*With eliminating the power clean, you should be able to increase through each set - ending heavier than you did last week.

Conditioning

1-10
10-1
BF burpee
Thrusters (95/65)

**CP posted on Gym whiteboard**

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