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

Friday Jan. 14

Strength

A).
10 minute EMOM
x3 tall clean
x2 thrusters
x2 push press
*perform all three movements in the same minute

-2 minute rest-

B).
8 minute E2M *heavier than last week
x3 halting clean pulls
(pause 1" off ground, below knees, and in the high hang during every pull)
*finish each pull with an aggressive leg drive and a shoulder shrug + high pull

C).

6 minute EMOM

minute 1: x3 sit up to l-sit drill

minute 2: x8-12 toes to ring

Conditioning

For time:

10-8-6-4-2
Power Snatch

4-8-12-16-20
Burpees over the bar

open:
(115/ 75 lb. barbell)

fitness:
(95/ 65 lb. barbell)

movement:
(75/ 55 lb. barbell)

**CP posted on Gym whiteboard**

Friday Jan. 14

Strength

A).
10 minute EMOM
x3 tall clean
x2 thrusters
x2 push press
*perform all three movements in the same minute

-2 minute rest-

B).
8 minute E2M *heavier than last week
x3 halting clean pulls
(pause 1" off ground, below knees, and in the high hang during every pull)
*finish each pull with an aggressive leg drive and a shoulder shrug + high pull

C).
6 minute EMOM
minute 1: x3 sit up to l-sit drill
minute 2: x8-12 toes to ring

Conditioning

For time:

10-8-6-4-2
Power Snatch
4-8-12-16-20
Burpees over the bar

open:
(115/ 75 lb. barbell)
fitness:
(95/ 65 lb. barbell)
movement:
(75/ 55 lb. barbell)

**CP posted on Gym whiteboard**

Thursday Jan. 13

Strength

A).
12 minute E3M
x12 barbell z-press

B).
4 sets
x12, 12, 12, max; heavy dumbbell bench press
x20 archer ring rows

Conditioning

4 rounds for time:

x18 dumbbell plank row
x12 dumbbell push press
x100' overhead dumbbell carry

open:
(50/ 35 lb. dumbbell)

fitness:
(40/ 30 lb. dumbbell)

movement:
(30/ 25 lb. dumbbell)

**CP posted on Gym whiteboard**

Wednesday Jan. 12

Info

Today's endurance day workout will challenge both your physical and mental capacity. It is easy to get overwhelmed with high rep movements, especially movements that take several steps to complete. Make it your goal to pick a reps/minute and a calories/minute pace throughout the workout.

Strength

4 sets:

20 second hollow hold
x10 hollow to v-up

rest 60 seconds

Conditioning

Endurance Day Workout:

2 rounds for time:
x50 deck squat + box jumps
x100/ 80 row calories

*25 DU's every 3 minutes starting at 0:00

**CP posted on Gym whiteboard**

Tuesday Jan. 11

Strength

A).
12 minute E3M
x6 tempo back squats
*tempo - 2,2,2,X

B).
3 rounds
x12 hip extensions
x8-12 barbell rollouts

C).
Finisher to be performed after conditioning

Cossack Squats (per leg)
3x12-16
*load as desired

Conditioning

With a 10 minute climb the ladder by 2's.

D-ball deadlift
Step back lunge to box step up *unweighted (finish in high knee position)
Pike over (use d-ball)

open:
(150/ 100 lb. d-ball)

movement:
(100/ 70 lb. d-ball)

fitness:
(70/ 50 lb. d-ball)

**CP posted on Gym whiteboard**

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