Workouts
Need help understanding something? Check out this glossary
- 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
DSC - Join us for Friends and Family Day on THIS SATURDAY, September 12!
This is a great opportunity to show a loved one why you chose this community and give your guest an inside look at DSC in a fun, zero-pressure setting.
We’ll be mimicking the flow of our regular Strength & Conditioning class with a fun, partner element. No experience needed for your plus-one, as this will be approachable and scalable for all skillsets.
Learn more and sign up here: https://weareduratus.com/news/...
Strict Press
Take 10-12 minutes to work up to new 1RM
2:00 working window/1:00 rest until you reach 50 total burpees
x10 deadlifts (225/155)
x15/12 row cals
ME burpees OTE
DSC - Join us for Friends and Family Day on THIS SATURDAY, September 12!
This is a great opportunity to show a loved one why you chose this community and give your guest an inside look at DSC in a fun, zero-pressure setting.
We’ll be mimicking the flow of our regular Strength & Conditioning class with a fun, partner element. No experience needed for your plus-one, as this will be approachable and scalable for all skillsets.
Learn more and sign up here: https://weareduratus.com/news/...
Squat Snatch
Take 15 reps to climb to a weight that is moderately heavy
9:00 AMRAP
x6 60’ shuttle runs
x15 DB thrusters (35s/25s)
Back Squats
Take 15-20 minutes to work up to a 5RM squat
15:00 EMOM
1: :45 ME C2 bike cals
2: x50 DUs (65 heavy singles)
3: x16 alt DB snatch (50/35)
It's Labor Day! There will be one class at 9am Monday. Come in, get sweaty and have some fun.
We will return to regular schedule on Tuesday AM.
Labor Day Fun
70 alt OH back step lunges (75/55)
70 row cals
70 hang power snatch (75/55)
70 bike cals
*perform 9 burpees E2:30 (including 0:00)
Coach led warm up and cool down specific for today's longer EMOM
40:00 E2MOM
0-2: 200m run + 6-8 pull ups
2-4: x5 moderate front squats from rack + 3 wall walks
Monday is Labor Day - last official day of summer! We are offering one class at 9 am and the gym will be closed the remainder of the day.
Also - there will be no ladies class tomorrow, so the schedule will remain the same. See all you ladies in October!
21-18-15-12-9-6-3
DB bench press (keep weight light considering the volume of reps)
Perfect ring rows
*try to move at a consistent pace through this one...not fast, but not slow.
The work:
500m row
x10 burpee box jump over
x20 T2B
x30 shoulder to overhead (115/85)
x40 Kb swings (53/35)
The structure:
a. 4 minute AMRAP
3 minute rest
b. 6 minute AMRAP
3 minute rest
c. Entire workout for time
Accessory Oly Work:
4x2 pause power clean*
*pause for :01 just below the knee. Keep weight light to ensure you move powerfully out of the pause.
5x1 power clean between @ 90%+ of 1RM (this is your opportunity to go for new 1RM if you are feeling good)
rest as needed between
E4MOM for 4 rounds
x20/15 echo cals
xME UB power snatch (95/65)