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
Wednesday Jan. 21
Info
Remember:
Dūrātus Trivia Night this coming Friday (Jan 23rd) at 6:30pm.
We are bringing in Hans Liezen (trivia host at Uprise on Tuesday and friend of Dūrātus) to host our game.
All are welcome and invited.
**Bring an appetizer or dessert to share**
We will provide the drinks/seltzers and chips and salsa.
Can't wait to see you there!
Strength
E:90 for 8 rounds
Perform 1 snatch complex between 72.5%-77.5% of heavy rep found week 1
Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch
Conditioning
500m row
x15 front squats (135/95)
500m row
x10 front squats (165/115)
500m row
x5 front squats (185/125)
*For an extra challenge, take the front squats from the floor.
Tuesday Jan. 20
Strength
E:90 for 8 rounds
Perform 1 clean complex between 72.5%-77.5% of heavy rep found week 1
Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean"
Conditioning
21:00 EMOM
1: x50 DUs
2: x15 V-Ups/GHDs
3: x18 DB snatch (50/35)
Monday Jan. 19
Info
Remember:
Dūrātus Trivia Night this coming Friday (Jan 23rd) at 6:30pm.
We are bringing in Hans Liezen (trivia host at Uprise on Tuesday and friend of Dūrātus) to host our game.
All are welcome and invited.
**Bring an appetizer or dessert to share**
We will provide the drinks/seltzers and chips and salsa.
Can't wait to see you there!
Strength
EoMOM for 5 rounds
x10 "fast" back squats (65-70%)
Accumulate C2 cals in reamining time. Focus on heavier damper setting and RPMs around 70-80.
Conditioning
5 rounds
ME bench at (155/105 or moderate weight)
ME strict pull ups
rest as needed
Choose weight or modification based on repeatable reps. Your first round should have you around 10-15 bench reps and 5-10 pull ups. You should see slight attrition in these numbers each round.
Friday Jan. 16
Strength
E:90 for 8 rounds
Perform 1 snatch complex between 70%-75% of heavy rep found week 1
Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch
Conditioning
3x4:00 intervals (2:00)
50/40 calorie row
x3-5 wall walks (or 15 HSPU)
ME Kb swings (53/35)
Thursday Jan. 15
Strength
4 sets
x8 front squats @ 55% of 1RM back squat
ss
x12 laying hamstring curls
rest 2:00 between sets
Conditioning
30/25 echo cals
x20 double DB squats (40s/25s)
x30 SDHP (115/85)
x20 double DB squats (40s/25s)
30/25 echo cals
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