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 Oct. 31
Info
Ladies class this Saturday (Nov 1st) at 8am…any and all ladies are welcome to join!
Remember - no OG on Saturday morning this week.
Strength
3 sets
x15 double Kb front rack squats (should be light and fast reps)
rest :90 inbetween sets 
2 sets 
x10 double Kb front rack squats (increased weight from earlier sets)
rest 2:00 beween sets
Conditioning
x80 DUs 
x40 WBs 
x80 DUs 
x40 push ups 
x80 DUs 
x40 SDHP (95/65)
x80 DUs
Thursday Oct. 30
Strength
6 sets @ 72.5-77.5%
2 clean high pull + low hang power clean
rest :15
1 power clean
Conditioning
12:00 AMRAP 
1 (+1) wall walks 
2 (+2) box jump overs 
1 (+1) 50' shuttle runs
Wednesday Oct. 29
Info
Ladies class this Saturday (Nov 1st) at 8am…any and all ladies are welcome to join!
Strength
6 sets @ 72.5-77.5%
2 snatch high pull + low hang power snatch
rest :15
1 power snatch
Conditioning
E5MOM for 3 rounds 
x10 CTB/6 BMU
x10 single DB STOH (5 each arm)*
25/20 echo cals
*try for a slightly heavier DB than what you normally would choose. 
Tuesday Oct. 28
Strength
back squats 
5x5 @ 90%
*Same as before...the goal is to add 5/10# from last week. Take 2-3 mintues between your sets.
Conditioning
Buy in: 20 calorie row 
then 2 rounds 
x15 T2B 
x20 hang power snatch (75/55)
Buy out: 20 calorie row
Monday Oct. 27
Info
Ladies class this Saturday (Nov 1st) at 8am…any and all ladies are welcome to join!
Strength
Halting Sumo Deadlifts 
4x4 building weight across sets
3x2 at moderate/heavy weight 
*Each rep is a lift with slight pause just below knee + full lift. 
.
Conditioning
10-1 burpee DB deadlift (50s/35s)
2-20 weighted box step up (one DB held anyway)
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