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 Jul. 16

Strength

work up to a heavy 3RM deadlift

Conditioning

Open:
E5MOM for 3 rounds max (or until failure)
3 rounds
x15 deadlifts (225/155)
x15 HSPU
*can begin next round if you finish earlier than the programmed 5 minutes.

Fitness:
DL (155/115)
Seated DB strict press

Movement:
Light KB deadlift
Seated DB strict press

**CP posted on Gym whiteboard**

Wednesday Jul. 15

Strength

power clean
12:00 clock
x12 @ 80%
x9 @ 85%
x3 @ 90%

Conditioning

Open:
3 rounds
x60 Kb OH squats (53/35)
x60 anchored sit ups

Fitness:
KB front squats

Movement:
Light KB front squats
Regular sit ups

**CP posted on Gym whiteboard**

Tuesday Jul. 14

Strength

5x5 back squats
@ 82.5% of 5RM

Conditioning

Open:
3x5:00 AMRAPs (2:00 rest)
2 rounds
x18 power snatch (115/75)
x18 burpee over the bar
ME row cals
*round 2 = reps of 15
**round 3 = reps of 12

Fitness:
Snatch (95/65)

Movement:
Light hang power snatch
Regular burpees

**CP posted on Gym whiteboard**

Monday Jul. 13

Strength

power snatch

12:00 clock
x12 @ 80%
x9 @ 85%
x3 @ 90%

Conditioning

Open:

13:00 AMRAP
x27 bike cals
x21 T2b
x15 Heavier DB snatches*
*alt arms each round

Fitness:
Knees to elbow
Light/medium DB snatch

Movement:
Hanging knee raises
Light DB snatch

**CP posted on Gym whiteboard**

Friday Jul. 10

Strength

Deadlift
4x4 @ the heavy 7RM found last week

Conditioning

Open:
20:00 AMRAP
x20 WBs
25’ OH DB lunge (50/35)*
x10 burpee over the DB
25’ OH BB lunge*

*every 5’ is one rep

Fitness/Movement:
Light DB Front rack lunges OR BW lunges

**CP posted on Gym whiteboard**

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