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 Apr. 12

Strength

Shoulder Prep Warm Up:
2 rounds-
-Around the world pass throughs, 20 reps
-Crab walk, 30' forward/ 30' back
-High hip bear crawl, 30' down
*work on keeping weight in hands and stretching out hamstrings*
-Beat swings, 10 reps

A). Arch/ Hollow Practice;

5x2 of Low Bar Glide Kip Progression
(lying toe-to-bar, toe-to-bar + swing back, toe-to-bar + swing + hip-extension, full low glide kip)

C).
EMOM 9 minutes
min 1). Chin over bar hold; 15-30s hold
mine 2). Strict Dip Support hold; 15-30s hold
min 3). rest

Conditioning

18 minute AMRAP:

x5 wall walks/ 20 plank toe touches
x10 toes to bar/ GHD-SU
x20 pistols/ single leg squats off of box

*there are two movement options for each set in today's workout, choose the one that will allow you to continually move through the workout while still allowing an adequate challenge*

**CP posted on Gym whiteboard**

Thursday Apr. 11

Strength

Heavy Dball over the bar
Accumulate 30-50 reps @ shoulder height

*try to do 1 rep about every :10-:15 depending on how heavy you go

Conditioning

Open/FTNS:
15:00 AMRAP
x10 over/unders (30/24)
x8 bench press (moderate)
x18 row cals (10/8 damper)

MVMT:
15:00 AMRAP
x10 over/unders
x8 bench press (moderate)
x18 row cals (higher damper than you usually use)

*the over/unders will be a new movement for a lot of people, will force you to focus on explosive movement and moving fluidly. Choose a bench press weight allows for UB sets throughout. On the rower, focus on driving through your legs utilizing the strength in your hips/glutes.

**CP posted on Gym whiteboard**

Wednesday Apr. 10

Strength

A. Hang Squat Snatch
10:00 to establish a new 1RM

B. Tempo FS work
7x2 @ 22XX form/technique still prioirty over loading, but BB should start heavier than last week.

Conditioning

Open/FTNS:
E2:30MOM until you can't finish
round 1:
x5 burpee pull ups
x10 Thrusters (95/65)
x5 burpee pull ups

round 2:
x6 burpee pull ups
x12 Thrusters (95/65)
x6 burpee pull ups

...keep climbing the ladder

MVMT:
E2:30MOM until you can't finish
round 1:
x3 burpee step up
x9 Thrusters (55/45)
x3 burpee box step up

round 2:
x4 burpee pull ups
x9 Thrusters (55/45
x4 burpee pull ups

...keep climbing the ladder

*First few rounds should allow for a decent amount of rest. Take a slight pause at the top of each thruster to control your breathing, think strong legs and hip extension to save your upper body.

**CP posted on Gym whiteboard**

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