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 Oct. 10

Strength

6 sets @ 72.5-77,5%
slow pull power clean + low hang power clean
rest :15
2 power cleans

Conditioning

21-18-15-12-9-6-3
wall balls
row cals

**CP posted on Gym whiteboard**

Thursday Oct. 09

Strength

6 sets @ 72.5-77.5%
slow pull power snatch + low hang power snatch
rest :15
2 power snatch

Conditioning

5x2:00 back to back intervals (no rest)
x12 DB STOH (50/35)
x12 T2B
ME bike cals in remaining time

**CP posted on Gym whiteboard**

Wednesday Oct. 08

Strength

3 rounds
:90 ME ski
rest :30
1:00 ME DUs
rest 1:00
:30 ME cyclist squats (53/35)
rest :90

Conditioning

2 rounds
x100' OH plate lunge (25/15)
x8 100' shuttle runs
rest 2:00
5:00 to find a heavy 3 rep front squat

**CP posted on Gym whiteboard**

Tuesday Oct. 07

Strength

Sumo Deadlifts
4x3 building weight across sets
4x2 at moderate/heavy weight

*Same rep scheme from last week, so the goal is to lift heavier across each set.
**Each of these is a quick drop and reset rep.

Conditioning

"Nate Adjacent"
20:00 AMRAP
x8 Kb swings
x6 CTB pull ups
x4 burpee box jump overs

**CP posted on Gym whiteboard**

Monday Oct. 06

Strength

Back Squats
5x5 @ 90% of 5RM (this should be at least 5lbs heavier than last week)
rest 2:00-3:00 between sets

Conditioning

600m run
"Grace"

**CP posted on Gym whiteboard**

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