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

Monday Aug. 03

Info

Welcome to August!
I wanted to provide a quick update for our members in light of the ever shifting landscape of our COVID19 reality.

First let me say thank you for your diligence in following our new operating procedures. Weather it's wearing facial coverings to/from the gym, observance of social distancing in our space, the increased cleaning of equipment after each class, or self-quarantining when needed — I can honestly say I am proud of the way our members have adapted and taken all these new things in stride with great respect.

Additionally, I am impressed by and honored to be a part of a community that has been so supportive of our movement to Duratus Strength & Conditioning. We are working to stabilize and re-establish ourselves after this significant business and operational change. We are confident in the ways our values are informing how we get to exist and be in the city.

All this being said, I understand this new reality is stressful at times, frustrating, inconvenient, and the unknown timeline certainly can bring about anxiety. We are all having to adjust and give up things that we enjoy and value. It's ok to grieve these things, but let us remember that we we are adjusting in these ways for the betterment of our city and protection of our community. It is important to remember that inconveniences pale in comparison to what some had to endure.

Many have reached out about the Governors newest set of restrictions (end of July). Originally. "fitness centers" were included in his statements, but since he has put on hold any new/further restrictions for how can operate. At this point - nothing has to change in our day-to-day.

We are actively discussing future changes that might help alleviate some of the pain points that have been expressed (ie. registration system, lack of open gym, future competitions/community events, movement and educational offerings, etc). These things are on our radar and we are working to figure out ways that allow us to move forward in a safe and reasonable way.

In the meantime - we ask for patience and grace. Continue to be a community that is thoughtful of the other and looks out for each other. Keep showing up. Keep putting in the work. Since we opened, almost 7 years ago (August 5th of 2013), we have lived by the statement…We Endure Together…never in a time has this been more true.

Strength

5x5 back squats
@ 87.5% of 5RM

Conditioning

Open:
x30 bar facing burpees
x20 burpee box jump over
x10 burpee pull up

rest 2:00

x10 burpee pull up
x20 burpee box jump over
x30 bar facing burpees

Fitness/Movement:
x20 bar facing burpees
x10 burpee box jump overs
x5 burpee pull ups

Rest 2:00

x5 burpee pull ups
x10 burpee box jump overs
x20 bar facing burpees

*Movement do burpee ring rows for pull ups

**CP posted on Gym whiteboard**

Friday Jul. 31

Strength

E2MOM for 10:00

x5 deadlifts T&G reps at 75% of weight lifted last week

Conditioning

E2MOM until failure
Open:
x20 row cals
x2 STOH (115/85)*
*reps increase by 2 each round

Fitness:
BB (95/65)

Movement:
E2MOM X5
12/10 Row cals
X4 S2OH

**CP posted on Gym whiteboard**

Thursday Jul. 30

Strength

15:00 clock
work up to moderate
hang power + power clean

*weight should not be heavier than 80% of 2RM power clean

Conditioning

Open
2 rounds
x40 single DB hang squat clean (50/35)
x30 T2B

Fitness:
Knees to Elbow DB (35/20)

Movement:
Hanging knee raises Light DB

**CP posted on Gym whiteboard**

Wednesday Jul. 29

Strength

Endurance Day

Conditioning

Open:
0-20:00 AMRAP
400m run
x20 Empty barbell lunges
x20 Kb swings

20:00-26:00
establish 3RM push press

26:00-36:00
200m run
x15 empty BB box step ups
x15 Kb swings

Fitness/movement:
use lighter KB

**CP posted on Gym whiteboard**

Tuesday Jul. 28

Strength

15:00 clock
work up to moderate
hang power + power snatch

*weight should not be heavier than 80% of 2RM power snatch

Conditioning

Open:
5x3:00
(2:00 rest)
x24/20 bike cals
x8 BMUs
ME burpee box jump overs

Fitness:
X10 C2B for BMU

Movement:
20/16 Bike cals
X12 ring rows ME burpees

**CP posted on Gym whiteboard**

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