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 Apr. 15

Strength

15:00 EMOM
1: x12-15 split squat R leg (farmers hold)
2: x12-15 split squat L leg (farmers hold)
3: x20-30 alt jumping lunge

Conditioning

25 minute AMRAP
200m run
x30 sit ups
x20 push ups
300m ski

*Goal is to treat these longer AMRAPs with a similar mentality to our zone 2 days. Lower your intensity and build aerobic and calisthenic volume at a moderated pace.

**CP posted on Gym whiteboard**

Tuesday Apr. 14

Strength

Deadlifts
4x4 @ 82.5%

Conditioning

EMOM until you cant finish in time allotted
x4 CTB pull ups
x2 (+1) OHS (115/85)

**CP posted on Gym whiteboard**

Monday Apr. 13

Strength

Oly Work - Snatch

Technique
- 4x2 muscle snatch
- 5x1 tall snatch

Strength
- 4x2 pause squat snatch
(:01 pause 1" off floor, at knee, and low thigh)

*Increase loading, only if technique allows, from last week

Conditioning

10:00 AMRAP
2 rounds
x4 power snatch (95/65)
x8 WBs

2 rounds
x6 power snatch
x12 WBs

....keep climbing

**CP posted on Gym whiteboard**

Saturday Apr. 11

Strength

4 rounds

x8 back squats (moderate weight)
ss
x12 swimmers press
ss
ME chin over bar hold

Conditioning

10 alternating rounds with partner:

x10 box jump overs
x8 Dball/sandbag OTS
100m run

**CP posted on Gym whiteboard**

Friday Apr. 10

Strength

Oly Work - Clean + Jerk)

Technique
4x3 muscle clean (+ jerk on final rep)
4x2 tall clean (+ jerk on final rep)

Strength
3x3 pause squat clean (+ jerk on final rep)
(:01 pause 1" off floor, at knee, and low thigh)

*same rep scheme as last week. Increase loading only if technique allows from first week

Conditioning

4x2:30 AMRAPs (:90s rest between sets)
x18/10 (+2) echo cals
x12 (-2) power cleans (155/105)
ME DUs

**CP posted on Gym whiteboard**

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