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. 16

Strength

E:90 for 8 rounds
Perform 1 snatch complex between 70%-75% of heavy rep found week 1
Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch

Conditioning

3x4:00 intervals (2:00)
50/40 calorie row
x3-5 wall walks (or 15 HSPU)
ME Kb swings (53/35)

**CP posted on Gym whiteboard**

Thursday Jan. 15

Strength

4 sets
x8 front squats @ 55% of 1RM back squat
ss
x12 laying hamstring curls
rest 2:00 between sets

Conditioning

30/25 echo cals
x20 double DB squats (40s/25s)
x30 SDHP (115/85)
x20 double DB squats (40s/25s)
30/25 echo cals

**CP posted on Gym whiteboard**

Wednesday Jan. 14

Strength

40+ minutes of Zone 2 work or HSPU drills (coach will lead 20 minutes of drills)

Conditioning

For those that did the HSPU work:

16:00 EMOM
1: :20-:30 Coppnehagen plank
2: x12-15 goblet hold cossack squats
3: :20-:30 Coppenhagen plank
4: x10-15 floor press

**CP posted on Gym whiteboard**

Tuesday Jan. 13

Strength

E:90 for 8 rounds
Perform 1 clean complex between 70%-75% of heavy rep found week 1
Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean

Conditioning

Aerobic Capacity Test
x100 Burpee Box Jump Overs for time

10:00 Time Cap

**CP posted on Gym whiteboard**

Monday Jan. 12

Info

Dūrātus Trivia Night
January 23rd - 6:30pm at Dūrātus.

We will provide the drinks, chips&salsa, and trivia host!
**bring and appetizer or dessert to share**

Open to any/all Dūrātus members (and partners). This will be a fun community night...an opportunity to hang with your gym friends and get to know some of the folks that attend different classes than you!

Food and drink will be ready by 6:30 and we will divide into teams to start trivia around 7pm.

Don't Miss It!

Strength

5 rounds
x1 strict press
ss
x2 push press
ss
x3 push jerk

Conditioning

3 rounds
x90 DUs
x15 CTB pull ups
x9 thrusters (115/85)

**CP posted on Gym whiteboard**

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