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 Sep. 20

Strength

Push Jerk
4x3 @ 75%
4x2 @ 80%
2x1 @ 85%
2x1 @ 90%

Conditioning

E3MOM for 12 minutes
x6 DL (225/155)
x9 CTBs
x12 Burpee Box Jumps 

@ 12:00 perform 3 rounds of the above for time.

CP

weakness work

Tuesday Sep. 19

Strength

power clean
2x4 @ 70%
2x4 @ 75%
1x4 @ 80%

*drop and reset reps
**short rest between sets

then:

5x1 perfect reps at 85% or greater

Conditioning

x35 hang power snatch (95/65)
x130 air squats
x35 HSPU
x130 DUs
x35 OHS

CP

hold 18/15 cals/minute on the ski for as many minutes as you can

Monday Sep. 18

Info

If breakfast is the most important meal of the day, then we are in luck this Monday. Local renaissance man and a Dūrātus OG - Ross “junkyard dog" Carper - just opened the Compass Breakfast Wagon and is running his first test pilot with our community during the 5:30am and 6:30am classes tomorrow the 19th. $4 buys breakfast and a coffee. Locally sourced, scratch-made breakfast has never been so good! Put in your order, workout, then eat big. Don't miss out!

Strength

5x5 back squat @ 80-90% of 5 rep max

*add 5-10 pounds if you were successful with all sets last week.

Conditioning

9 minute AMRAP
x10 T2B
x20 WB

CP

2 minute ME of each:
Kb SDHP (70/53)
50’ T&G sprints 
sandbag cleans
push ups

*rest 2:00 between efforts 

Friday Sep. 15

Strength

Push Jerk

5x2 @ 72.5%
4x2 @ 77.5%
3x1 @ 85% or greater

then:
x15 T&G reps @ 65%

Conditioning

For time:
climb the ladder by “2s” until you get to 20:
thrusters (115/85)
bar facing burpees

CP

hold 25/21 cals/minute on the rower for as many minutes as you can

Thursday Sep. 14

Strength

power snatch
4x3 @ 80%
3x2 @ 85%
3x1 @ greater than 90%+

*rest as needed between sets

then:
x15 reps AFAP @ 70%

Conditioning

2 rounds
x21 cals on rower
x18 right arm DB snatch (50/35)
200m run
x18 left arm DB snatch

CP

"Annie"

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