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
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/...
Class will end with 15-20 minutes of coach guided mobility.
750m/600 row
x10 burpees over the ERG
x5 power cleans (155/105)
3 minutes rest
750m/600 row
x15 BOTE
x10 power cleans (135/95)
3 minutes rest
750/600 row
x20 BOTE
x15 power cleans(115/85)
3 minutes rest
750/600m row
x25 BOTE
x20 power cleans (95/65)
Accessory Oly Work:
6x2 muscle snatch
*Start light and work up slightly through each set. Should need no more than :30 rest between sets
With a 12:00 clock
4x2 power snatch between 75%-85% of 1RM
3x1 power snatch between @ 90%+ of 1RM
Rest as needed between
3 rounds
200' heavy farmers carry
200' heavy sled push
x20 T2Bs
Box Back Squats
7x3
This will be our last variation of back squat in this cycle. For those that have a "sticking point" in their squat - these are for you! Box squats remove the stretch/shortening portion of the squat and force the recruitment of muscularity to overcome the dead stop. These are great for power application, posterior chain development, and overall squat mechanics. Start slightly heavier than last week, but recognize there is an increase in repetition volume.
20-16-12-8-4
Alt DB snatch (50s/35s)
10-8-6-4-2
HSPU
Due to a staff event, we will not be hosting the 4:30 pm class TONIGHT. The gym will be also closed Saturday, 8/15 for the event as well as building maintenance.
Thanks,
MGMT
Accessory Oly Work
4x2 tall clean
*Start light and work up slightly through each set
5:00 EMOM
x3 power clean between 72.5%-82.5% of 1RM
4x1 power clean between @ 85%-90% of 1RM, rest as needed between
10:00 AMRAP
x2 (+2) box jumps overs
x2 (+2) power snatch (95/65)
Due to a staff event, we will not be hosting the 4:30 pm class on Friday, 8/14. The gym will be also closed Saturday, 8/15 for the event as well as building maintenance.
Thanks,
MGMT
For Quality:
x20 strict press
1000m row (70% effort)
*rest is your weight change
x15 push press
750m row (80% effort)
*rest is your weight change
x10 push jerk
500m row (90%+ pace)
*goal is to add weight (somewhere between 20-30%) between your pressing sets.
4 rounds
:20 Copenhagen Planks (each side)
ss
x3 TGUs (each side)
ss
x20 Cyclist squats
rest 2:00
Extra Coaching Time:
- Shuttle Run Mechanics...footwork baby!
- Wall walk positioning
- Devils Press efficiency
27:00 EMOM
1: x5-7 50' shuttle runs (25'/25')
2: x2-4 wall walks
3: 6-8 SA alt devils press
Box Back Squats
8x2
This will be our last variation of back squat in this cycle. For those that have a "sticking point" in their squat - these are for you! Box squats remove the stretch/shortening portion of the squat and force the recruitment of muscularity to overcome the dead stop. These are great for power application, posterior chain development, and overall squat mechanics. Start light and stay snappy today.
12:00 AMRAP
60/50 C2 bike cals
60 wall balls
60 Kb swings (70/53)
ME C2 bike cals in remaining time