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 Feb. 27

Info

Good thing we practiced these movements on Monday!
Coach will provide a good comprehensive warmup and then in most classes, you will pair off and judge each other as you perform the open workout.,

Strength

Primer:
2 rounds
x12 standing C2 bike cals
x9 light DB push press
x12 jumping squats

*to be done at high intensity before 26.1. Let your heart rate fully drop before you start the open workout.

Conditioning

CF Open
26.1

20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap: 12 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

**CP posted on Gym whiteboard**

Thursday Feb. 26

Strength

Extensive warm up/cool down provided.

Conditioning

40+ minutes of Zone 2 work on a machine
*Every 5:00 (including 0:00)
x4 moderate strict press
x10 alt back step lunge
x12 ab mat sit ups

**CP posted on Gym whiteboard**

Wednesday Feb. 25

Strength

E2MOM for 3 rounds (rest no more than :15 between complexes)
Perform 2 clean complexes (Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean)
Rd 1 @ 72.5%
Rd 2 @ 75%
Rd 3 @ 77.5%

Then:
4x1 clean complex @ 80%+


Conditioning

4 rounds
with :30s work and :30s rest for each movement
Deadlifts (225/155)
DUs
Push ups
C2 bike (hard effort)

**CP posted on Gym whiteboard**

Just add weareduratus.com/feed.rss to your favorite RSS reader for heaps of RSS fun!