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 Aug. 18

Strength

Push Jerk
5x3 @ 55% (:03 hold in the dip)
4x2 @ 65%
3x1 @ 75% or greater

Conditioning

3 rounds
21 pull ups
15 DB push press (40/30)
9 thruster (135/95)

CP

500m ski erg for time
rest 5 minutes

Then:

2 rounds
500m ski erg @ 80% pace

work = rest

Thursday Aug. 17

Strength

Deadlifts 
1x5 @ 80% of 3RM
1x4 @ 82.5% of 3RM
1x3 @ 85% of 3RM}
1x2 @ 90% of 3RM

Conditioning

x30 cleans (135/95)
x30 front squats

Then:

x30 push ups
x50 sit ups
x30 push ups

CP

5 rounds
x20 alt pistols
x6 MUs

Wednesday Aug. 16

Strength

power clean
5x2 @ 70%
3x2 @ 75%
3x1 @ 80%

*rest less than a minute between sets

then:
x15 reps AFAP @ 55%

Conditioning

"small"
3 rounds
1000m row
50 burpees
50 box jumps 
800m run


CP

weakness work

Tuesday Aug. 15

Strength

power snatch
5x2 @ 70%
3x2 @ 75%
3x1 @ 80%

*rest less than a minute between sets

then:
x15 reps AFAP @ 55%

Conditioning

10 minute AMRAP
x30 OH lunge (25/15)
x10 DL (185/125)

CP

20 minute EMOM
100m sprint (50m/50m)

*first 5 @ 80-90%
middle 10 @ 90-100%
last 5 @ 90%

Monday Aug. 14

Strength

5x5 back squat @
80-90% of 5 rep max

Conditioning

5 rounds
every 4 minutes:
x25 wall balls
x20 HSPU
x15 SDHP (95/65)

CP

3 rounds
400m run with sandbag
x15 axel STOH (135/95)

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