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. 06

Strength

E2MOM for 6 rounds (rest no more than :15 between complexes)
Perform 2 snatch complexes between 72.5%-77.5% of heavy rep found week 1

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

Conditioning

21:00 EMOM
1: 18-20/14-16 row cals
2: x16 alt box step up (53/35 Kb on shoulder)
3: x2-4 wall walks

**CP posted on Gym whiteboard**

Thursday Feb. 05

Info

Thank you to all of our members for the patience and understanding as we were without water for several hours yesterday. The issue has been fixed and water is back!

Reminder that our Galentines workout is this Saturday from 8-10am. A fun workout, drinks/food, great friends and a celebration of our incredible Dūrātus ladies. Bring a potluck item to share - mimosas will be provided.

Strength

Skill Work:
HSPU Drills with coach

for those that need to train volume of the movement...work 6-8 EMOMs of UB sets to build accumulation

Conditioning

40+ minutes of Zone 2 work

or

For the individuals that did the HSPU skill work
4 rounds
x10 Landmine SL RDL
ss
x10 landmine half kneeling thrusters (each side)
ss
20/15 ski cals on 10/8 damper
rest 2:00

**CP posted on Gym whiteboard**

Wednesday Feb. 04

Strength

3:00 EMOM
x2 strict press
Directly into:
3:00 EMOM
x2 push press
Directly into:
3:00 EMOM
x2 push jerk

*Climb between each EMOM, but stay with consistent weights during the EMOM itself. Goal is to be between 80-90% of heavy single reps tested for each of the movements

Conditioning

12:00 AMRAP
x25/20 echo cals
x15 DL (225/155)
x10 burpee box jump over

**CP posted on Gym whiteboard**

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