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

Monday May. 18

Info

Murph is next week! We will be running heats on Monday, May 25th at 8 am, 9 am and 10 am. All members of our community are encouraged to attend, do whichever version of Murph suits you and cheer on others.

Strength

Single leg box step up
4x10-12 (each leg)

*one hand is (contralateral loading) holding KB for weight + other hand on BB in rack to help stabilize

**Rest no more than 2:00 between sets

Conditioning

15:00 AMRAP
200' sled sprint
Rest :30s
1:00 ME burprees to 6" target
Rest :30s
x20 T2B
rest :30s

**CP posted on Gym whiteboard**

Saturday May. 16

Strength

36:00 Running Clock

@ 0:00
600m run
x30 HSPU
x30 cleans (135/95)

@ 15:00
6 minutes to work up to heavy 2RM thruster

@ 21:00
15:00 EMOM
1: x2 front squats at thruster weight
2: x12 banded face pulls
3: x12-15 V-ups

**CP posted on Gym whiteboard**

Friday May. 15

Strength

E4MOM for 5 rounds

100’ heavy sled march
ss
200’ sled sprint

Conditioning

12:00 EMOM

1: x10-12 seated DB curls
2: x10-12 laying DB pull overs
3: x16-20 light goblet cyclist squats

**CP posted on Gym whiteboard**

Thursday May. 14

Info

Don't forget that this Saturday, the 8 am class will be a yoga flow with our very own John Phares! Come with a yoga mat to spend some time focusing on recovery and mobility.

The 9 am class will be a regular S&C class.

See you there!

Strength

4 rounds
x10-12 split squats each leg (farmers hold)
ss
x8 DB kickstand RDLs each leg
Rest 2:00

*Perform split squats on each leg back to back, then RDLs on each leg back to back. Weight should be slightly heavier for split squats than 4 weeks ago.

Conditioning

25:00 AMRAP
1000m row
x40 KB swings
x30 push ups
x20 pull ups
1:00 wall sit

**CP posted on Gym whiteboard**

Wednesday May. 13

Strength

Oly Work - Snatch

Technique
4:00 EMOM
x2 1.5 power snatch*
*Each rep is to the knee, back to floor, and then through full movement.

4:00 EMOM
x1 hang power snatch* + 1 hang squat snatch
*Receiving position for this rep should be at of just above parallel

Strength
E2MOM for 4 rounds
x3 2-position pause squat snatch
(:01 pause 1" off floor and at knee)

*Increase loading only if technique allows from two weeks ago

Conditioning

x5 200' shuttle runs
x30 burpee box jump overs
x40 T2B

**CP posted on Gym whiteboard**

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