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

Monday Nov. 13

Info

Don't forget to sign up for Holiday League! 
December 2nd 9AM-2PM

Strength

back squat
2x8 @ 65%
2x4 @ 75%
1x2 @ 77.5%
1x2 @ 82.5%
1x2 @ 85%
1x3 @ 87.5%

Conditioning

2 rounds
x25 OHS (95/65)
x25 burpee box jump

CP

x15 MUs
x30 hang power snatch (95/65)

Friday Nov. 10

Strength

deadlift
3x3 @ 75% (touch and go)
2x3 @ 80% (touch and go)
4x1 @ 85%+

*focus on smooth and controlled reps

Conditioning

x20 SDHP (95/65)
x30 STOH
x40 CTB
x30 STOH
x20 SDHP

CP

3x1000m row
rest 4:00

Thursday Nov. 09

Strength

snatch (+OHS)
3x3 @ 77.5%
2x3 @ 80%
2x1 @ 82.5%
2x1 @ 85%

*OHS  only last rep of each set

Conditioning

7 rounds
x7 power snatch (115/85)
x14 back rack step ups

CP

5 rounds
400m light Dball shoulder carry
x20 Kb swings (70/53)

Wednesday Nov. 08

Strength

clean (+front squat and jerk)
3x3 @ 77.5%
2x3 @ 80%
2x1 @ 82.5%
2x1 @ 85%

*jerk  and front squat  only last rep of each set

Conditioning

x10 thrusters (95/65)
100 DUs
x8 thrusters (115/85)
80 DUs
x6 thrusters (135/95)
60 DUs
x4 thrusters (155/105)
40 DUs
x2 thrusters (165/115)
x20 DUs

CP

weakness work

Tuesday Nov. 07

Strength

strict press
1x10 @ 65%
rest 3:00
1x8 @ @ 67.5%
rest 3:00
1x6 @ 70%
Immediately into ME at 50%

Conditioning

E3MOM for 12:00
x8 burpees
x10 T2B
250m row

@ 12 Minutes: perform 3 rounds for time

CP

5 rounds
x20 box jumps
x20 heavy WBs

Just add crossfitduratus.com to your favorite RSS reader for heaps of RSS fun!