Workouts
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- 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
Ladies class will be held tomorrow at 8 am! Regular S&C class at 9 am.
Squat clean
4:00 EMOM
x2 touch and go reps @ 72.5-77.5% of 1RM
3:00 EMOM
x2 touch and go reps @ 80-82.5% of 1RM
4:00 EMOM
x1 rep @ 85-90% of 1RM
*Weights should start/end slightly heavier than last week if and only if you were able to make all your lifts last week.
"The Papí"
x50 BF burpees
x30 squat cleans (135/95)
400m run
x50 BF burpees
Every year, on the 6th of November, we program and do "The Papí" in honor Cody Denhem, a beloved coach at Duratus who is missed daily.
Squat snatch
4:00 EMOM
x2 touch and go reps @ 72.5-77.5% of 1RM
3:00 EMOM
x2 touch and go reps @ 80-82.5% of 1RM
4:00 EMOM
x1 rep @ 85-90% of 1RM
*Weights should start/end slightly heavier than last week if and only if you were able to make all your lifts last week.
5 rounds
x20 Kb swings (70/53)
100' sandbag bear hug carry
100’ farmers carry
rest 1:00
Strict Press
1x3 @ 82.5%
1x2 @ 85%
1x2 @ 87.5%
1x2 @ 90%
3x1 @ 90%+
6 rounds
300/250m row
x10 OH squat with single DB/Kb (50/35)
Sumo Deadlifts
3:00 EMOM
x3 SDLs with "slower" eccentric (lowering) phase @ 70-75%
3:00 EMOM
x2 SDLs with "slower" eccentric (lowering) phase @ 75-80%
3:00 EMOM
x1 @ 90-92.5% (climb with each if possible)
*Work "touch and go" reps for 3x3s and 3x2s if possible.
The time under tension at the lighter weights will help build strength in the muscles and connective tissues.
x40/30 echo cals
x40 box jump overs
x40 power snatch (95/65)
Back Squats
5x5 @ 90%+ of 5RM from test week
The program continues. You know the drill.
As the weights get heavier, we will extend our warmup to fully prep and the conditioning on these days will be slightly shorter. Remember - getting strong takes a lot of work!
12-15:00 EMOM*
1: x6-8 HSPU
2: x10-12 T2B
3: 50 DUs
*time will be dependent on how long squats take
Pull Up work
4 sets of 8-10 reps
*choose a pulling a movement (banded strict pull up, ring row, Australian pull up) that allows you to consistently land in this range without have to compromise movement quality. If you have can do this amount of strict pull ups without much trouble, weight your pull ups today.
4 rounds
x8 hang power clean and jerk (115/85)
x10 box jump overs
x8 hang power clean and jerk
x10 box jump overs
Rest :90s
Strict Press
1x4 @ 80%
1x3 @ 82.5%
1x2 @ 85%
4x1 at 85-90%
Accessory:
3 sets
x8-12 dips
ss
:30s hollow hold from pull up bar
x40 WBs
30/25 C2 bike cals
x20 HSPU
30/25 C2 bike cals
x40 WBs