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 Community:
We are doing a donation collection to support the families that have been impacted by the Spokane Complex Fires.
• Global Neighborhood Thrift: Clothing
• Spokanimal: Dog food, cat food, blankets, towels, etc
• Project Beauty Share: Toothbrushes, toothpaste, feminine hygiene products, soap, razors, lotion, lip balm, deodorant, hairbrushes, etc
Donations can be left downstairs, to the right of the lockers.
The items will be collected and dropped off on Friday morning.
Thank you all,
DSC Staff
Burpee "OVER" skill work
Coach will spend time working on efficient movement
28:00 AMRAP
x21 row cals
x15 burpees over erg
x9 double DB hang snatch (50s/35s)
x15 burpees over erg
x21 row cals
Rest 1:00
DSC will be operating as normal on Tuesday, 8/4. We appreciate everyone's adaptability and patience!
Accessory Oly Work
4x2 tall snatch
*Start light and work up slightly through each set
6:00 EMOM
x2 power snatch between 70%-80% of 1RM
4x1 power snatch between @ 85%-90% of 1RM, rest as needed between sets
5 rounds
x10 DB STOH (50s/35s)
100' sandbag bear hug carry
x50 DUs
DSC Members - please take a moment to read this important announcement about the tragedy of the wildfires in our city and the impact to gym operations on August 3rd: https://weareduratus.com/news/...
Schedule tomorrow will be: 5:30-7:30 am OG, 10:30 am-12 pm OG, 12-1 pm S&C Class, 1-3 pm OG, 4:30-6:30 pm OG
Our workout today is remembering the tragedy that struck our city on 8/1/2026 and standing with those in the 99208.
E6MOM
8 cleans
1 (+1) HSPU/strict HSPU
26 Russian Twists
ME machine cals
Workout will end when you reach 208 calories on a machine of your choice
4 rounds
x10 T&G deadlifts at moderate weight
ss
25 cyclist squats with 35/26# KB
2:00 rest in between rounds
500m row
x30 hang cleans (135/95)
x30 pull ups
Ladies - be sure to join us for Ladies Class tomorrow 8/1 at 8:00 am!
Regular S&C class will be held at 9:00 am.
5:00 EMOM
x2 power cleans between 75%-82.5% of 1RM
4:00 EMOM
x1 power cleans between 82.5%-85% of 1RM
Accessory Oly Work:
4x2 heavy pause clean grip deadlifts 120-130% of 1RM (:03 pause right below knee)
3x3:00 AMRAPS
200m run
x12 burpee box jump overs
ME thrusters remaining time (75/55)
Rest 2:00 between rounds
Score = total thrusters
3 rounds with a partner
x8 heavier bench press
ss
x12 light weight flies
ss
x8-12 DB pull overs
Rest while partner goes through the circuit
3 rounds
x30/25 echo bike cals
x30 alt DB snatch (50/35)
Ladies - be sure to join us for Ladies Class this Saturday 8/1 at 8:00 am!
Regular S&C class will be held at 9:00 am.
Box Jump Work
*Coach will spend time working proper box jump/step over technique.
30:00 AMRAP
x3 wall walks
x12 box step ups
x15 WBs
x18 echo cals