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 Mar. 27

Info

As a reminder, the new Saturday schedule is now in effect.

* 8 am Class
* 9 am Class
*10 am Open Gym

Strength

Take 15:00 to work up to a clean heavy complex

*1 power clean + 1 squat clean + 1 hang squat clean

Conditioning

Aerobic Capacity Test
180/120 Echo Cals for time

**CP posted on Gym whiteboard**

Thursday Mar. 26

Strength

40+ minutes of Zone 2 work on a machine

*Every 8:00 (including 0:00) perform:
x8-12 pull ups
200' Dball/sandbag bear hug carry
x12 alt hammer curls

**CP posted on Gym whiteboard**

Wednesday Mar. 25

Strength

Take 15:00 to work up to a heavy snatch complex

*1 power snatch + 1 squat snatch + 1 hang squat snatch

Conditioning

100/80 calorie C2 bike
x50 T2B
x50 STOH (115/85)

*partition the reps however you want

**CP posted on Gym whiteboard**

Tuesday Mar. 24

Strength

Spend 15:00 working up to a comfortable T&G 3RM deadlift

*We are introducing deadlifts back in during this up coming cycle. Today is intended to be an opportunity to lift moderately heavy weight, while practicing both the concentric and eccentric phase of the movement

Conditioning

15:00 AMRAP (or 3 rounds if under 15:00)
x40 WBs
x40 Kb swings (53/35)

*perform x7 50’ shuttle run E3MOM (including 0:00)

**CP posted on Gym whiteboard**

Monday Mar. 23

Info

This week will be test week! Use this week to establish new baselines for strength and conditioning, and to measure your hard work over the last several weeks.

As a reminder, the new Saturday schedule is now in effect.

* 8 am Class
* 9 am Class
*10 am Open Gym

Strength

- 6 minutes to work up to heavy strict press
- 6 minutes to work up to heavy push press
- 6 minutes to work up to heavy push jerk

*Try to beat your numbers from 8 weeks ago

Conditioning

Aerobic Capacity Test
x100 Burpee Box Jump Overs for time

10:00 Time Cap

**CP posted on Gym whiteboard**

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