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
Back Squats
5x5 @ 90%ish of 5RM from test week
*Last big week of squats until a mid-cycle deload next week. You got this!
12:00-15:00 for quality*
Perform each round with a focus on controlled and consistent movement.
x20/15 row cals
x15 ab mat sit ups
x10 DB bench (50s/35s)
*time will be dependent on how long squats take.
Sumo Deadlifts
3:00 EMOM
x3 SDLs with "slower" eccentric (lowering) phase @ 72.5-77.5%
3:00 EMOM
x2 SDLs with "slower" eccentric (lowering) phase @ 80-85%
3:00 EMOM
x1 SDLs @ 92.5-95% (climb with each if possible)
*Work "touch and go" reps for 3x3s and 3x2s if possible. Same scheme/structure as last week, just a little heavier.
The time under tension at the lighter weights will help build strength in the muscles and connective tissues.
12:00 AMRAP
x12 60' shuttle runs
x16 DB snatch each arm (50/35)*
x12 CTB pull ups or 6 BMUs for those that would like to try
*Do all 16 snatches on one arm before moving on to the next
As a reminder, Ladies class will be held today at 8 am. Regular S&C class at 9 am.
Skill work Saturday: Zercher Lunge
5 sets of 12 alt step back lunges
*weight is not the goal, rather focusing on solid position while holding the bar and balanced footwork
8 alt rounds with a partner:
x15 push press (95/65)
x12 bike cals
x9 SDHP
x6 box clears
x3 wall walks
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)