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 Nov. 24

Strength

Lower Body Accessory:

5 rounds
x10 RDLs (moderate)
x5 tall box jumps (should be a doable, but challenging height)
rest 1:00
*If you do not have a box, then proceed with x5 max effort broad jumps

Conditioning

5 rounds
x21 deadlifts (185/125)
x15 T2B
x9 HSPU

**CP posted on Gym whiteboard**

Monday Nov. 23

Info

Considering the way our year long programing cycle works out, the timing of this 2nd mandated shut down might be better than the first.

Following the DSC fitness series, it was always the intention to take an extended "DeLoad" cycle for the remainder of the year. This is the best time of the year to take a step back from the volume and work often neglected movements. Our bodies cannot be hammered every week for 52 straight weeks. We need time to repair and its critical to give our CNS much needed rest.

Whats unique in this cycle:
-We step away from our weekly squat strength and work the unilateral movement of the back step lunge. This is a great movement to work the stabilizing muscles throughout hip/knee/ankle joints and a good posterior chain developer.
-Olympic lifting will be focused on positional technique. Stay light - move well. We want you to get it in over the week, but it does not sit in the place of priority that it typically does.
-Lots of accessory work. Not glamorous, but certainly needed. Embrace it and don't overlook its importance.
-We program slightly less conditioning pieces during this cycle. This is intentional. With less opportunities, it means you will have to better focus your intensity into fewer pieces. Make each one count.

Lastly - "DeLoad" does not mean time off! It means "time allocated differently". This cycle is just as important as every other cycle, its focus is just different. Don't put your training on the back burner during the holiday season - although the temptation might be there to do so, you will regret the decision in January when we start cycle 1.

It's a weird season with mandated shutdowns - so take ownership of your fitness. Be consistent. Be relentless. Have fun. Enjoy the process.

Strength

4 sets
x10 weighted back step lunges each leg (moderate)
rest 2:30 between sets
*Each “set” should be 10 reps in both legs (40 total reps per leg). Short/no rest as you change legs.

Conditioning

4 rounds
400m run
x20 burpee to 6” target
x15 front squats (135/95)
rest 1:00

Fitness/ Movement:
Scale weight to available (95/65)

**CP posted on Gym whiteboard**

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