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
Wednesday Dec. 10
Info
Our gym Christmas Party is coming up and everyone is invited!
As is our tradition it will be a holiday themed workout and potluck brunch to follow.
Saturday, December 20th.
Workout @ 9am (will be a themed partner/team workout, open to all levels of fitness)
Potluck Brunch @ 10am (please bring a breakfast dish to share...gym will provide coffee and endless mimosas)
*The holiday season is often a time when we are reminded of how fortunate we are and get an opportunity to give back. So, this year we are seeking to raise funds for The 90+ Project, a local youth soccer non-profit that works with kids and families of all income ranges. Any money raised will go directly to help cover their 2026 SPS after school program. This is a great organization connecting kids to fitness/sport and supporting their educational experience.
-If you want to be involved, bring a $5 or $10 or $100 and put it in the black box next the whiteboard. All donations received next week will be delivered to 90+ before December 25th-
We are looking forward to this event and celebrating the season with you all!
Strength
Zone 2 Work - 40+ minutes moving at a conversational pace
or
Kipping Pull Up Practice and work
Conditioning
For those that worked that kipping practice:
15:00 EMOM
1: x8 heavy bent over rows + 6 RDLs
2: ME repeatable diamond push ups
3: x8-10 weighted strict knee raise
Tuesday Dec. 09
Info
As a reminder - we will not have our 4:30pm on Friday.
Our coaching staff will all be together that evening for their holiday party.
Please plan accordingly.
MGMT
Strength
Back squats
4x4 @ 90%+
Final working week of our squats. This is your last chance to add weight. Hopefully you are now squatting more than where you tested your 5RM for these sets today.
Conditioning
1:00 of work/1:00 rest
until you can’t finish needed number of burpee DL in the minute
x10/7 echo sprint*
1 (+1) burpee DB deadlift (50s/35s)
Monday Dec. 08
Info
Final big working week for our lifts.
Next week we will test out of this cycle!
Head down, clear eyes, full hearts - here we go.
Strength
Sumo Deadlift Waves
2 waves
6-5-4
*Goal is to hit same weights (or maybe slightly heavier) than you did last week. Same amount of reps, just a little more volume with the heavier ending weight.
Conditioning
E4MOM for 4 rounds
400m run OR x10 100' shuttle runs (50'/50')
x24 Kb swings (53/35)
Friday Dec. 05
Info
In lieu of our regular "Ladies Class" this Saturday - we will be hosting a Ski/Snowboarding Conditioning Class open to everyone.
Come join us for a strength and conditioning workout focused on getting you ready for long days on the mountain with some good takeaways to stay injury free this season.
All members and levels of fitness are welcome.
8am-9am Saturday at Dūrātus.
Strength
5 sets @ 80-85%
2 clean high pull
rest :15
2 power clean (drop and reset reps)"
Conditioning
1500m/1200m row
*perfrom x7 hang clean and jerk (95/65) E90S (including 0:00)
Thursday Dec. 04
Strength
Back to our "choose your own adventure" day...
40 minutes at zone 2 pace
or
Kipping Pull Up practice/drills
Conditioning
If you did the kipping pull up work - you will finish the class with the below:
16:00 EMOM
1: 100' gun walk
2: x10-15 DB fly
3: x8-12 GHD back extensions
4: :30 ME cyclist squats with light Kb
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