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 Jul. 15

**CP posted on Gym whiteboard**

Friday Jul. 12

Strength

A).
4 rounds;
x1 pike position box handstand walk, 180 degrees one direction and then 180 degrees back

B).
5 minutes;
-pirouette practice

C).
4 sets of-

-repeatable parallette pushups (same rep range as last week)
*rest 60-90s, enough to perform another quality set but not so long as to get cold

Conditioning

Climb the ladder for 9 minutes:

3-6-9...

-handstand push ups
-deadlifts (225/155)
-box jump overs

-------------

Fitness:

-deficit push ups
-deadlifts (155/ 105)
-box jump overs

--------------

Movement:
-push ups (scale as needed
-deadlifts (135/ 95)
-box step overs

**CP posted on Gym whiteboard**

Thursday Jul. 11

Strength

Bench Press *Deload*:
6x1 @ 85% of 4RM

*Weight remains "high" but we will reduce the volume for the week
*lower the bar under tension and control and EXPLODE out of the bottom

Conditioning

5 rounds for time:

-400 meter run
x3 legless rope climbs
x20 burpees
---------------

Fitness: x6 leg lock pull ups

Movement: x2 lying rope pulls to standing

**CP posted on Gym whiteboard**

Wednesday Jul. 10

Strength

Back Squats:
6x7 @ 80% of 20RM

Conditioning

16-minute EMOM
1: x12-20 Zercher step back lunges
2: x12-20 echo bike calories
3: x12-20 toes to bar
4: rest

**CP posted on Gym whiteboard**

Tuesday Jul. 09

Strength

Every 45 seconds for 12 minutes:
x1 power snatch
*Start heavier than last week- around 75% - and increase up to 90% if and as technique allows.

Conditioning

OPEN-

2 rounds for time:

x20 OHS (95/65)
-500/400m row
x30 alt. DB snatch (50/35)
__________
FITNESS-

2 rounds for time:

x20 OHS (65/ 45)
-500/400m row
x30 alt. DB snatch (35/ 20)
__________
MOVEMENT-

2 rounds for time:

x20 SA DB OHS (35/ 20)
-500/400m row
x30 alt. DB snatch (35/ 20)

**CP posted on Gym whiteboard**

Just add weareduratus.com/feed.rss to your favorite RSS reader for heaps of RSS fun!