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 Feb. 04

Strength

3:00 EMOM
x2 strict press
Directly into:
3:00 EMOM
x2 push press
Directly into:
3:00 EMOM
x2 push jerk

*Climb between each EMOM, but stay with consistent weights during the EMOM itself. Goal is to be between 80-90% of heavy single reps tested for each of the movements

Conditioning

12:00 AMRAP
x25/20 echo cals
x15 DL (225/155)
x10 burpee box jump over

**CP posted on Gym whiteboard**

Tuesday Feb. 03

Strength

E2MOM for 6 rounds (rest no more than :15 between complexes)
Perform 2 clean complexes between 72.5%-77.5% of heavy rep found week 1

Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean

Conditioning

400m run
x15 squat clean thrusters (135/95)

**CP posted on Gym whiteboard**

Monday Feb. 02

Info

Galentines is almost here!
One of our best annual traditions.

All Dūrātus ladies are invited - this Saturday from 8-10am.
A fun workout, drinks/food, great friends and a celebration of our incredible Dutratus ladies.

Bring a potluck item to share - mimosas will be provided.

Strength

9-7-5-3*
Back Squats
-Perform 1 heavy farmers carry stair lap directly following each set

*Start with your set of 9 around 55-60% of 1RM back squat and climb through each set

Conditioning

10-9-8-7-6-5-4-3-2-1
Bench (increasing in weight)
Gorilla Row (each arm)

*choose weights that allow you to move between your bench and row without must rest

**CP posted on Gym whiteboard**

Friday Jan. 30

Strength

E2MOM for 6 rounds (rest no more than :15 between complexes)
Perform 2 snatch complexes between 70%-75% of heavy rep found week 1
Clean Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch

Conditioning

16:00 EMOM (or until you can’t finish)
x4 Dball OTS (100/70) + 8 echo cals

**CP posted on Gym whiteboard**

Thursday Jan. 29

Strength

10-8-6-4-2*
Front Squats
+perform 6-8 partner GHRs following each set.

*start with your set of 10 around 60% of 1RM back squat and climb through each set

Conditioning

100' weighted lunge
x30 DB snatch (slightly heavier than normal if possible)
100" weighted lunge

**CP posted on Gym whiteboard**

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