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

Thursday May. 21

Strength

40+ Minutes on Machine

E5MOM come off of machine and perform:
:20-:30 hollow hold
x10 push ups
100' moderate/heavy sandbag bear hug carry

**CP posted on Gym whiteboard**

Wednesday May. 20

Info

Oly Work - Clean + Jerk

4:00 EMOM
x3 1.5 power cleans (+ jerk on final rep)*
*each rep is to the knee, back to floor, and then through full movement.

4:00 EMOM
x1 power clean + 1 hang power clean + 1 hang squat clean and jerk

E2MOM for 4 rounds
x3 2-position pause squat clean (+ jerk on final rep)
(:01 pause 1" off floor and at knee)

Increase loading from last weeks ago only if technique allows

Strength

40 WBs
10/8 row cals
rest 2:00

32 WBs
20/16 row cals
rest :90s

24 WBs
30/24 row cals
rest 1:00

16 WBs
40/32 row cals
rest :30s

8 WBs
50/40 row cals

**CP posted on Gym whiteboard**

Tuesday May. 19

Strength

Deadlifts
4x4 @ 85%-87.5%

Conditioning

4 rounds
200m run
x8 STOH (155/105)

Rest until 10:00
1 ME set of Pull ups or CTBs or BMUs*

*If the desire is to create opportunity for a little more volume - give yourself a set amount of time (no more than 1:00) to accumulate as many reps as possible

**CP posted on Gym whiteboard**

Monday May. 18

Info

Murph is next week! We will be running heats on Monday, May 25th at 8 am, 9 am and 10 am. All members of our community are encouraged to attend, do whichever version of Murph suits you and cheer on others.

Strength

Single leg box step up
4x10-12 (each leg)

*one hand is (contralateral loading) holding KB for weight + other hand on BB in rack to help stabilize

**Rest no more than 2:00 between sets

Conditioning

15:00 AMRAP
200' sled sprint
Rest :30s
1:00 ME burprees to 6" target
Rest :30s
x20 T2B
rest :30s

**CP posted on Gym whiteboard**

Saturday May. 16

Strength

36:00 Running Clock

@ 0:00
600m run
x30 HSPU
x30 cleans (135/95)

@ 15:00
6 minutes to work up to heavy 2RM thruster

@ 21:00
15:00 EMOM
1: x2 front squats at thruster weight
2: x12 banded face pulls
3: x12-15 V-ups

**CP posted on Gym whiteboard**

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