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

Friday Feb. 13

Strength

15 minutes to execute:
x12-15 snatch complex reps

*climb over the course of your reps, but do not exceed more than 2 "reps" at 85%

Snatch Complex = power snatcn + squat snatch + hang squat snatch

Conditioning

8 alt rounds with a partner:
x15 bench (135/95)
50’ OH lunge with DB (50/35)
x20 alt leg V-up

**CP posted on Gym whiteboard**

Thursday Feb. 12

Conditioning

True Zone 2 Day...everybody gets to enjoy!
40+ of an aerobic build day. Coach will instruct folks that are new to zone 2 training how to approach.

Remember - this week should feel lighter and give the body an ability to recover!

**CP posted on Gym whiteboard**

Wednesday Feb. 11

Strength

15 minutes to execute:
x12-15 clean complex reps

*climb over the course of your reps, but do not exceed more than 2 "reps" at 85%

Clean Complex = power clean + squat clean + hang squat clean

Conditioning

100 DUs
x40 power snatch (75/55)
x30/25 echo cals

**CP posted on Gym whiteboard**

Tuesday Feb. 10

Strength

12:00 EMOM
1: x5 Back Squats
2: x3 Front Squats

*Goal is to keep same weight on the bar. Should be around 50%-60% of 1RM back squat weight.

Conditioning

4 rounds
1:00 alt steps ups on 45# plate holding heavy sandbag in bear hug
ss
x30 pike overs
ss
200' suitcase carry
ss
x10 bent over rows (115/85)
rest :60-:90

**CP posted on Gym whiteboard**

Monday Feb. 09

Info

This week is a mid-cycle deload week. We will drop back a little from weight and rep volume and intentionally limit the intensity on a few of our conditioning pieces. Take this week as a good opportunity for rest and recovery.

Strength

4 rounds
x4 DB strict press + 6 push press
ss
x12 reverese fly with plates or light DBs

*Keep pressing weights light and moving well. Goal is to execute movement pattern without adding a ton of fatigue.

Conditioning

21:00 EMOM
1: x16/12 C2 bike cals
2: x10-15 burpee to 6”
3: x12-15 double Kb DL (70s/53s)

**CP posted on Gym whiteboard**

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