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

Thursday Aug. 11

Strength

A). 6x2 squat cleans

B). 8-minute EMOM; 2 power snatches

Conditioning

4 rounds for time:

x25 chest to deck push-ups
-200' d-ball bearhug carry
x25 ring-rows
-200' farmer carry

open:
(150/ 100 lb. d-ball, 80/ 60 lb. Db's/ Kb's)

fintness:
(15 reps of push ups and rows, 100/ 70 lb. d-ball, 50/ 35 lb Db's/Kb's)

movement:
(chest elevated push ups, 70/ 50 lb. d-ball, 35/ 26 lb Db's/ Kb's)

**CP posted on Gym whiteboard**

Wednesday Aug. 10

Strength

Before the Conditioning

A). Front Squats

3 wave rounds of;

7-5-3 reps

After the Conditioning

B).

4 sets of;
x6-10 glute ham raises
x10-16 reverse nordic curls

C).

6 minute AMRAP

x24 banded face pulls
x20 lateral raises

Conditioning

x4 - 2.5 minute rounds with 1.5 minutes rest in between

x15 thrusters
x12 toes to bar
-max wall walks

open:
(95/ 65 lb. barbell)

fitness:
(75/ 55 lb. barbell, v-ups)

movement:
(55/ 45 lb. barbell, v-ups, push-ups)

**CP posted on Gym whiteboard**

Tuesday Aug. 09

Strength

A). Bench Press; 5, 5, 5, 5 *increasing in weight

B). Dips; 7, 7, 5, 5, 3, 3 *weight these appropriately for the given rep range

Conditioning

For time:

x30/21 echo bike calories
x100 double unders
x20 dumbbell box step ups
x10 alternating dumbbell squat snatches
x30/21 echo bike calories
x10 alternating dumbbell squat snatches
x20 dumbbell box step ups
x100 double unders
x30/21 echo bike calories

open:
(50/ 35 lb. dumbbell, 24/ 20" box)

fitness:
(35/ 25 lb. dumbbell split snatch + lunge, 24/20" box, 2 minutes of single unders)

movement:
(35/ 25 lb. dumbbell snatch + front squat, 20" box, 2 minutes of single unders)

**CP posted on Gym whiteboard**

Monday Aug. 08

Info

Schedule:

The gym will be closed Friday starting at 12pm and all day Saturday for our annual coaches retreat. While we never want to limit our class offerings, we do find this an incredibly valuable weekend for the growth and health of our staff. Thank you for your understanding.
-MGMT

Today's workout contains four 8-minute AMRAP's. The goal is consistency and continuous movement. The "max-effort" movement of each AMRAP is specifically chosen due to the fact that it can be continuously performed while your partner performs the calories on the machine. Use this workout as a means to determine how you can adjust your technique and movement strategy to never stop moving throughout the workout.

Strength

10-minute machine warm up

COOL DOWN:

After the conditioning spend 10-12 minutes performing easy stretching in trouble areas of mobility.

Conditioning

8-minute AMRAP at each station with a partner; 30 seconds of transition between AMRAP's

A).
P1: 18/ 14 row calories
P2: max repeatable burpee to 6" target

B).
P1: 18/ 14 echo bike calories
P2: max repeatable medicine ball clean

C).
P1: 18/ 14 ski erg calories
P2: max repeatable medicine ball bear hug lunge

D).
P1: 18/ 14 assault runner calories
P2: max repeatable box jumps

(choose appropriate weights and box heights to perform continuous effort)

**CP posted on Gym whiteboard**

Friday Aug. 05

Strength

Muscle Up Practice:

Hollow body rocks
3x20-30s

False grip ring rows or pull-ups
3x6-12 reps

Ring kips
3x8 reps

Conditioning

Every 5 minutes for 5 rounds.

-200 meter run
x10 d-ball over the shoulder
x5/3 ring muscle ups


*score is the cumulative time for all 5 rounds*

open:
(150/ 100 lb. d-ball)

fitness:
(100/ 70 lb. d-ball, burpee chest to bar pull-up)

movement:
(70/ 50 lb. d-ball, burpee pull-up)

**CP posted on Gym whiteboard**

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