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
Accessory Oly Work:
4x2 pause power snatch*
*pause for :01 just below the knee. Keep weight light to ensure you move powerfully out of the pause.
5x1 power snatch between @ 90%+ of 1RM (this is your opportunity to go for new 1RM if you are feeling good)
rest as needed between
21-15-9
deadlifts (225/155)
T2B
Back Squats
6-6-4-4-2-2
Time to put all the pieces together from a summer of technique work. As you progress through your sets today, increase the weight to a final heavy, but sub-maximal, set of 2. Focus is implementing the positional work from the last 12 weeks.
x15 clean and jerks (155/105)
x75 WBs
x15 clean and jerks
45 minute running clock
0-10 minutes
x50 burpees for time
In remaining time: find a heavy 3 rep UB hang power snatch
10-20 minutes
600m run for time
In remaining time: find a heavy 3 rep thruster
20-30 minutes
50/40 echo cals for time
In remaining time: find a heavy 3 rep sumo deadlift
30-45 minutes
15:00 EMOM
1: 100' heavy sled push
2: 100' gun walk
3: :30 ME alt jumping lunge
4 Rounds - SA dumbbell strict press drop sets
x4-6 at heavy weight
directly into:
x8-10 at lighter weight
then switch arms
*After the strict press is completed on both arms, perform 12-15 seated banded lat pull downs
Rest 1-2 mins between sets
3 rounds
x30 alt single leg V-up
rest :30s
x25 box jumps overs
rest 1:00
x20 thrusters (75/55)
rest :90s
Power Cleans
15 reps @ 70-75%
*Try to hold a pace of about 1 rep every :45. This should not take you longer than 12 minutes, nor should it be much faster.
E90 seconds for 9 rounds
x9/6 bike cals
x3 sandbag cleans
DSC - Join us for Friends and Family Day on September 12!
This is a great opportunity to show a loved one why you chose this community and give your guest an inside look at DSC in a fun, zero-pressure setting.
We’ll be mimicking the flow of our regular Strength & Conditioning class with a fun, partner element. No experience needed for your plus-one, as this will be approachable and scalable for all skillsets.
Learn more and register here: https://weareduratus.com/news/...
Return of zone 2 work!
40 minutes of true zone 2 work
Choose two or three different machine to rotate through.
If you choose two machines: 6-6-5-5-4-4-3-3-2-2
If you choose three machines: 5-5-5-4-4-4-3-3-3-2-2-2
Mobility session to end class
DSC - Join us for Friends and Family Day on September 12!
This is a great opportunity to show a loved one why you chose this community and give your guest an inside look at DSC in a fun, zero-pressure setting.
We’ll be mimicking the flow of our regular Strength & Conditioning class with a fun, partner element. No experience needed for your plus-one, as this will be approachable and scalable for all skillsets.
Learn more and register here: https://weareduratus.com/news/...
Power Snatch
15 reps @ 70-75%
*Try to hold a pace of about 1 rep every :45. This should not take you longer than 12 minutes, nor should it be much faster.
15:00 AMRAP
15/12 row cals
x10 WBs
x10 burpees to 6" target