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 Feb. 06
Strength
E2MOM for 6 rounds (rest no more than :15 between complexes)
Perform 2 snatch complexes between 72.5%-77.5% of heavy rep found week 1
Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch
Conditioning
21:00 EMOM
1: 18-20/14-16 row cals
2: x16 alt box step up (53/35 Kb on shoulder)
3: x2-4 wall walks
Thursday Feb. 05
Info
Thank you to all of our members for the patience and understanding as we were without water for several hours yesterday. The issue has been fixed and water is back!
Reminder that our Galentines workout is this Saturday from 8-10am. A fun workout, drinks/food, great friends and a celebration of our incredible Dūrātus ladies. Bring a potluck item to share - mimosas will be provided.
Strength
Skill Work:
HSPU Drills with coach
for those that need to train volume of the movement...work 6-8 EMOMs of UB sets to build accumulation
Conditioning
40+ minutes of Zone 2 work
or
For the individuals that did the HSPU skill work
4 rounds
x10 Landmine SL RDL
ss
x10 landmine half kneeling thrusters (each side)
ss
20/15 ski cals on 10/8 damper
rest 2:00
Wednesday Feb. 04
Strength
3:00 EMOM
x2 strict press
Directly into:
3:00 EMOM
x2 push press
Directly into:
3:00 EMOM
x2 push jerk
*Climb between each EMOM, but stay with consistent weights during the EMOM itself. Goal is to be between 80-90% of heavy single reps tested for each of the movements
Conditioning
12:00 AMRAP
x25/20 echo cals
x15 DL (225/155)
x10 burpee box jump over
Tuesday Feb. 03
Strength
E2MOM for 6 rounds (rest no more than :15 between complexes)
Perform 2 clean complexes between 72.5%-77.5% of heavy rep found week 1
Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean
Conditioning
400m run
x15 squat clean thrusters (135/95)
Monday Feb. 02
Info
Galentines is almost here!
One of our best annual traditions.
All Dūrātus ladies are invited - this Saturday from 8-10am.
A fun workout, drinks/food, great friends and a celebration of our incredible Dūrātus ladies.
Bring a potluck item to share - mimosas will be provided.
Strength
9-7-5-3*
Back Squats
-Perform 1 heavy farmers carry stair lap directly following each set
*Start with your set of 9 around 55-60% of 1RM back squat and climb through each set
Conditioning
10-9-8-7-6-5-4-3-2-1
Bench (increasing in weight)
Gorilla Row (each arm)
*choose weights that allow you to move between your bench and row without must rest
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