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
Tuesday Feb. 10
Strength
12:00 EMOM
1: x5 Back Squats
2: x3 Front Squats
*Goal is to keep same weight on the bar. Should be around 50%-60% of 1RM back squat weight.
Conditioning
4 rounds
1:00 alt steps ups on 45# plate holding heavy sandbag in bear hug
ss
x30 pike overs
ss
200' suitcase carry
ss
x10 bent over rows (115/85)
rest :60-:90
Monday Feb. 09
Info
This week is a mid-cycle deload week. We will drop back a little from weight and rep volume and intentionally limit the intensity on a few of our conditioning pieces. Take this week as a good opportunity for rest and recovery.
Strength
4 rounds
x4 DB strict press + 6 push press
ss
x12 reverese fly with plates or light DBs
*Keep pressing weights light and moving well. Goal is to execute movement pattern without adding a ton of fatigue.
Conditioning
21:00 EMOM
1: x16/12 C2 bike cals
2: x10-15 burpee to 6”
3: x12-15 double Kb DL (70s/53s)
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
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