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 Mar. 20

Info

As a reminder, the new Saturday schedule goes into effect tomorrow, 3/21!

* 8 am Class
* 9 am Class
*10 am Open Gym

Strength

12:00 EMOM
Minutes 1-4:
x2 strict press (climbing through each)

Minutes 5-8:
x3 push press (climbing through each)

Minutes 9-12:
x2 push jerk (climbing through each)

Conditioning

3 rounds
3:00 work/:90s rest
200m run
15 OHS (75/55)
ME alt DB snatch (50/35)

**CP posted on Gym whiteboard**

Thursday Mar. 19

Strength

12:00 EMOM
x1 clean complex
*all should be between 65-75%

Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean

Conditioning

E2MOM for 5 rounds
x10 CTB
x8 DL (255/165)
x2 wall walks or 6 HSPU

**CP posted on Gym whiteboard**

Wednesday Mar. 18

Info

As a reminder, the new Saturday schedule goes into effect this week.

* 8 am Class
* 9 am Class
*10 am Open Gym

Strength

40+ minutes of Zone 2 work on a machine

*Every 8:00 (including 0:00) perform:
x8 empty BB upright row
x12-16 push ups
200' heavy farmers carry

**CP posted on Gym whiteboard**

Tuesday Mar. 17

Strength

12:00 EMOM
x1 snatch complex
*all should be between 65-75%

Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch

Conditioning

21:00 EMOM
1: x8-16 echo cals
2: x6-12 SA devils press (50/35)
3: x16 alt back step goblet hold lunge

**CP posted on Gym whiteboard**

Monday Mar. 16

Info

Today is the beginning of our deload week. Take this time to allow your body to recover and remove excess fatigue that has accumulated over the last several weeks. Next week will be testing!

As a reminder, the new Saturday schedule goes into effect this week.

* 8 am Class
* 9 am Class
*10 am Open Gym

Strength

Front Squats
3x4 @ 70-75% of 1RM back squat
3x2 @ 75-80% of 1RM back squat

*Perform x8 kickstand RDLs with DB on each side after each set

Conditioning

18:00 AMRAP
x36 DUs
x27 air squats
x18 abmat sit ups
x9 hang clean and jerk (95/65)
rest 1:00

**CP posted on Gym whiteboard**

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