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
- Members - please feel free to store your things in the bathroom and in a locker/cubby upstairs. All items that were left are upstairs and will be donated after this evening, so be sure to take a peek upstairs! Again, the entry way area lockers, cubbies, shelves, etc will be day-use only moving forward. Appreciate everyone's help in this effort.
- This week is a deload week! This temporary reduction in training intensity and volume gives your joints and nervous system a chance to fully recover, which allows you return next week refreshed and ready to break plateaus!
Back Squat "shake out"
8-6-4-2
*Increase weight over course of the sets, set of 8 should be around the weight you have been using for our technique work this past few weeks. Set of 2 should be no heavier than 85% of assumed current 1RM back squat.
10-1
SDHP (75/55)
1-10
OHS
16:00 EMOM
1: x2 wall walks or 1 wall walk + 5 WF HSPU
2: x5 DLs (moderate weight - should be touch and go)
3 rounds:
x15 Deadlift (135/95)
x12 Hang Power Clean (135/95)
x9 Push Jerk (135/95)
2:00 recovery pace on machine between rounds
Members - please feel free to store your things in the bathroom and in a locker/cubby upstairs. All items that were left are in the mezzanine, and will be donated after Monday, July 20 - so be sure to take a peek upstairs!
Again, the entry way area lockers, cubbies, shelves, etc will be day-use only moving forward! Appreciate everyone's help in this effort.
5:00 EMOM
x3 power cleans between 70%-80% of 1RM
4:00 EMOM
x1 power cleans between 80%-85% of 1RM
Accessory Oly Work:
4x2 heavy pause clean grip deadlifts 120-130% of 1RM (:03 pause right below knee)
200’ weighted lunge (40/20)
3000m/2500m C2 Bike
40 burpee pull ups
15:00 EMOM
1: x6-10 dips*
2: x10 upright rows with empty BB
3: x10 behind neck press with empty BB and wide grip
*choose the same number of dips you performed 3 weeks ago since this will be an additional round
8 rounds
200m run
x12 alt DB snatch (50/35)
Please be aware of the cleaning/reorganization project that is happening next week. As a reminder -
- Take all items home (including the bathroom) TODAY.
- The storage lockers in the bathroom and upstairs will be ready for use on Friday, July 17.
- Any items that are left in the lockers after the 15th will be gathered and left upstairs until Monday, July 20. Any items that are unclaimed will be donated.
We really appreciate everyone’s help to keep Dūrātus clean and functional for all!
T2B skill work
Coach will spend time working on hand placement/efficient kip pattern
*scaling for single leg T2B, T2LB, or knees to elbows.
3 rounds
75/60 bike cals (either echo or C2 on higher damper)
x12 SA DB STOH
100' non-weighted lunge
x12 SA DB STOH
x20 T2B
Please be aware of the cleaning/reorganization project that is happening next week. As a reminder -
- Take all items home (including the bathroom) by TOMORROW, 7/15.
- The storage lockers in the bathroom and upstairs will be ready for use on Friday, July 17.
- Any items that are left in the lockers after the 15th will be gathered and left upstairs until Monday, July 20. Any items that are unclaimed will be donated.
We really appreciate everyone’s help to keep Dūrātus clean and functional for all!
5:00 EMOM
x3 power snatch between 70%-80% of 1RM
4:00 EMOM
x1 power snatch between 80%-85% of 1RM
Accessory Oly Work:
4x2 heavy pause snatch grip deadlifts 120-130% of 1RM (:03 pause right below knee)
x18 power snatch (75/55)
x12 CTB
x6 wall walks
rest 2:00
x12 CTB
x6 wall walks
x18 power snatch
rest 2:00
x6 wall walks
x18 power snatch
x12 CTB
*Scale for the CTB pull ups is regular or jumping pull ups. If you are confident in your ability to do CTBs, then modifying to 6 BMUs each round might be a good challenge.
Please be aware of the cleaning/reorganization project that is happening next week. As a reminder -
- We are asking members to take ALL items home (including the bathroom) by the end of the day on Wednesday, July 15.
- The storage lockers in the bathroom and upstairs will be ready for use on Friday, July 17.
- Any items that are left in the lockers after the 15th will be gathered and left upstairs until Monday, July 20. Any items that are unclaimed will be donated.
We really appreciate everyone’s help to keep Dūrātus clean and functional for all!
"One and a Quarter" Back Squats
10x2
*Back squats will be getting a little more dynamic now. We are working the stretch/shortening cycle of the squat with these. Find the point where you get a "return" out of the bottom of your squat. These will expose inefficient movement quality and/or lack of engagement in the upper body.
1K row for time
rest 5:00
500m row for time