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

Tuesday Oct. 16

Strength

Gymnastics test
3 rounds
ME MUs/pull ups
rest 2:00

Conditioning

3 rounds
x6 cleans (135/95)
x12 jerks
x18 T2B

**CP posted on Gym whiteboard**

Monday Oct. 15

Info

a couple of things..

Cycle 3 test week is here.
1. During this cycle we are building raw strength and working our full olympic lifts.
2. You will notice some of the strength is structured with an EMOM - we are hoping to illicit a different stimulus this way, but do not want the time constraint to compromise technique.
3. We have also built in some focus on gymnastic pulling and pushing. These days will be challenging and are also meant to allow the CNS to have one day week where there is not heavy load.
4. Lastly, we have incorporated some "endurance" type days with our metcons...in a similar way, these are lighter or non loaded and can be treated as a flush type workout in the week.

The gym will be closed after the noon class on Friday (no 1pm or OG), and no Saturday. We will be taking a majority of equipment to get ready for the Lincoln Invitational.

Spectators are not only welcome but encouraged at the Lincoln Invitational. If you are not volunteering and have no plans this coming weekend, athletes competing and Duratus would love your support. $10 a day or $15 for both days.

Strength

1RM Back Squat

Conditioning

2 rounds
x55 WBs
x110 DUs

**CP posted on Gym whiteboard**

Friday Oct. 12

Strength

strict press
20 minutes to re-familiarize yourself with strict press
*think 15-20 good reps. Make sure to brace well with breath before each lift.

Conditioning

14:00 Minute ARMAP
x20 air squats
x16 alt DB snatch (50/35)
x12 box jumps

**CP posted on Gym whiteboard**

Thursday Oct. 11

Strength

20 minutes to re-familiarize yourself with clean and jerks.
*these are “squat” cleans and split jerks.
**think 15-20 good reps

Conditioning

5 rounds

x5 squat cleans (135/95)
x10 burpee OTB
x1 rope climb
rest 1:00

**CP posted on Gym whiteboard**

Wednesday Oct. 10

Strength

20 minutes to re-familiarize yourself with the snatch
*these are “squat” snatches.
**think 15-20 good reps

Conditioning

3 rounds
x35 push ups
x20 pull ups
x15 deadlift (185/135)

**CP posted on Gym whiteboard**

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