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. 28
Strength
HSPU Drills
3:00 for kick up practice
5:00 for HSPU off box or HSPU side-side shuffles
+ 6-10 kick ups + slow eccentric movement
+ work leg position for kipping
+ Work weight shifting in inverted position
For those that have the skill but need to add in volume:
after a solid warmup perform 7:00 AMRAP of ME repeatable UB sets.
Conditioning
Zone 2 Aerobic Day.
40+ minutes of zone 2 work.
or
For those that did the HSPU skill work
4 rounds
x4-8 strict pull ups
ss
x8 DB pull overs
rest 1:00
x10 weighted knee hangs
ss
x10 rower pikes
Tuesday Jan. 27
Strength
5 rounds
x3 push jerk
ss
x3 push press
ss
x1 strict press
*since the movements are inverted, plan to use very similar weight to what you have been using (maybe even slightly lighter). This will test your pressing strength after fatigue.
Conditioning
3 rounds
x21 lateral burpee OTB
x15 box jumps (24/20)
x9 power cleans (155/105)
Monday Jan. 26
Strength
E2MOM for 6 rounds (rest no more than :15 between complexes)
Perform 2 clean complexes between 70%-75% of heavy rep found week 1
Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean
Conditioning
21:00 EMOM
1: x14-18 WBs
2: x15/10 echo cals
3: x8-12 T2B
Friday Jan. 23
Info
Dūrātus Trivia Night is TONIGHT! (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
5 rounds
x1 strict press
ss
x3 push press
ss
x2 push jerk
*weight should be somewhere 93-97% of heavy strict press found two weeks ago.
Conditioning
10:00 clock
400m run
Then in remaining time:
AMRAP
x3 wall walks
x7 deadlifts (225/155)
Thursday Jan. 22
Info
Just a helpful FYI (since I was asked):
Trivia on Friday will be around multiple different topics….not just obscure Dūrātus facts!
Hope to see you there!
-MGMT
Strength
HSPU Drills
discuss hand placement
3:00 for kick up practice
5:00 for HSPU off box or HSPU side-side shuffles
+ 6-10 kick ups + slow eccentric movement
+ work leg position for kipping
For those that want to build volume in the skill:
Choose a small repeatable set number that you can confidently do UB and perform 6 sets with limited rest.
Conditioning
Zone 2 Aerobic Work
40+ minutes of each zone 2 work on a machine
or
For those that did the HSPU skill work:
4 rounds
x12 HAP gorilla row
ss
x16 lateral medball slams
ss
:45 ME non-weighted cyclist squat
rest 2:00
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