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

Thursday Nov. 23

Info

Holiday League details are up under the Champions League tab.

Thanksgiving hours:
8-10 OG

Have a wonderful Thanksgiving! We are thankful for your dedication and hard work that you put in at Duratus. 

Wednesday Nov. 22

Strength

work up to 90% lift of each of the following:
back squat
press
DL

Conditioning

15-12-9-6-3
hang power clean (135/95)
STOH
burpee over the bar

CP

weakness work

Tuesday Nov. 21

Info

Thanksgiving Schedule-
Wednesday: Regular Schedule
Thursday: 8-10 Open Gym
Friday: 9-12 Open Gym
Saturday: Regular Schedule 

Strength

20 minutes to work up to heavy snatch 
*90%+

Conditioning

3 rounds
3 minute AMRAP
x10 hang squat snatch (95/65)
x10 CTBs

CP

2 rounds
1500m ski
4k bike

Monday Nov. 20

Strength

20 minutes to work up to heavy clean and jerk
*90%+

Conditioning

2 rounds
x6 squat clean thrusters (155/105)
600m run

CP

20-18-16-14-12-10-8-6-4-2
KB snatch
HR push ups

Friday Nov. 17

Info

Don't forget- tomorrow will be the last day to sign up for Holiday League! 

Strength

strict press
1x8 @ 70%
rest 3:00
1x6 @ @ 72.5%
rest 3:00
1x4 @ 75%
Immediately into ME at 55%

Conditioning

ME reps in each minute:
AAB cals
seated BB press
jumping lunge
30’ shuttle run

x3 rounds

*:30 transition between stations
*2:00 rest between rounds

CP

DU flight simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*each set must be UB

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