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

Wednesday Oct. 04

Strength

accumulate 20 good strict press reps (stay below 75%)

Conditioning

10 minute AMRAP
x28 DUs
x14 burpee OTB
x7 clean and jerks (95/65)

CP

weakness work

Tuesday Oct. 03

Info

Our grand opening party will be on October 14th from 7-9PM. Beer, wine, and catered snacks will be provided along with Lululemon merchandise at a special rate. RSVP at the gym- significant others welcome! 

Strength

20 minutes to re-familiarize yourself with clean and jerk

Conditioning

E3MOM for 9:00
x10 SDHP (95/65)
x20 cal row
x10 HSPU

then @ 9:00 - 3 rounds for time.

CP

3 rounds

1a). Single Leg Romanian dumbbell deadlift 5-8 reps

*tempo 3111

Rest 30 seconds

1b). Russian Twists 20 reps

*weighted if possible line up opposite hip and shoulder as you rotate

rest 30 seconds

Monday Oct. 02

Info

Welcome to de-load week! Enjoy this week of workouts as next week we will start a new cycle. If you feel like you need a couple days off, this would be the time! Also, de-load week is a great time to work on weaknesses. Add in some weakness work to accessory work, workouts, or strength pieces.

Strength

Front squats 
6x3
*move fast and efficiently

Conditioning

2 rounds

x66 WBs
x33 pull up

CP

3 rounds

21-15-9
DB dead lift (50/35s)
single arm OH lunge steps
push press

Friday Sep. 29

Strength

Find a new 3RM T&G deadlift

Conditioning

x50 STOH (115/85)

*10 air squats EMOM
-including first minute

CP

14 minute AMRAP
x21 ski cals
x7 MUs

Thursday Sep. 28

Strength

Find a 1RM power snatch

Conditioning

1 mile run
x30 HSPU
x20 DLs (255/155)
x30 CTBs
100 cal row

CP

150 AAB cals for time

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