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
Tuesday Jan. 21
Info
All members (and plus 1s) are invited to our upcoming trivia night!
Friday Night, January 24th.
6:30pm drinks and chips/salsa will be ready (provided by Dūrātus) - trivia will start at 7pm.
Trivia will be led by Hans Liezen (trivia MC at Uprise Brewery and all around great guy!).
If you are so inclined, feel free to bring an appetizer or dessert to share during the evening.
This is will be a fun community event and way to further get to hang out with your gym friends.
Strength
Option to perform the posted CP for the day after the conditioning
Conditioning
W/ one kettlebell:
5-10-15-20-25-30
-goblet squat
-single arm kettlebell push press
-kettlebell swing
-rest 30 seconds between each new round-
*Push presses are total reps each round. If you are bothered that the reps on each arm are uneven every other set, then remember which arm you ended on during your previous set and pick up where you left off
Monday Jan. 20
Info
FYI:
Regular Schedule Today.
Come join us Friday evening for our Dūrātus community night....TRIVIA!
Starts at 6:30PM with drinks and snacks - trivia will begin around 7pm.
Looking forward to see you there!
Strength
**DELOAD WEEK**
General Warm Up
30' of each -
-sampson lunge
straight leg bear crawl
-knee hug
-standing pig
-side lunge
-side shuffles w/ arm swing
-carioca
-forward skater jumps
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10 reps of each with an empty barbell -
-front squat
-strict press
-clean grip rdl
-rack delivery
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Skill Practice
i).
High Hang Squat Cleans; 4x3 *pause in the catch
(start with an empty bar and add 0-10 pounds per set)
-rest 30s between sets-
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ii). (OPTIONAL COMPLEX)
*Use the following complex to help you build towards your working weight if you desire*
3-4 sets of:
x1 - 3-pause clean pull (1" off ground, below knee, high hang)
x1 - 2-pause power clean + jerk (below knee, mid-thigh)
x1 - squat clean + jerk
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Clean & Jerks
6 sets of 1 rep, 90% of last week's heaviest set
*drop and reset each rep so that you can reinforce a proper set up and pull from the ground*
Conditioning
For time:
x15 chest to bar pull-up
x15 overhead squat
x30 echo bike calories
x12 chest to bar pull-up
x12 overhead squat
x24 echo bike calories
x12 overhead squat
x12 chest to bar pull-up
x30 echo bike calories
x15 overhead squat
x15 chest to bar pull-up
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open: 115/ 85 lbs.
fitness: 85/ 65 lbs, pull-ups
movement: 45/ 35 lbs, ring rows
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