Friday 11.19.21

Looking for “virtuosity” today in all movements! Including: OHS, Snatch and ALL movements of Durante’s Core. That may mean going lighter, or taking some breaks. Trying to perfect our movements in this deload!

Virtuosity: performing the common uncommonly well.

WARMUP (do ALL the warmup- it has a lot of shoulder prehab movements)


1 min cardio

10 Air Squats

10 Pallof Press

10 Bottoms Up KB Press (go really light!!!)

15 Banded Pull Aparts

10 PVC Sotts Press

10 PVC Passthroughs


Coach Led PVC Overhead Squats and Hang Snatch Practice


Overhead Squats (sub front squats if you have shoulder/mobility issues)

5 sets of 3


5 sets of:

3 Hang Power Snatch + 3 Hang Squat Snatch (or sub Power Snatch)


“Durante’s Core” – For Time (This is a benchmark WOD, so use correct movement standards! If you are starting to fail, take a quick break.)

  • 5 Rounds for Time
  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold
  • 1 minute Rest

You only reap the rewards of “Durante’s Core” if you perform the movements with virtuosity and execute these common movements uncommonly well, so prioritize good form over a good time!

Scaling Options

The movements in “Durante Core” aren’t particularly high skill, but they do require significant core strength to complete. Scale the movements so you can perform them as unbroken as possible, as safely as possible.

Modify to:
5 Rounds
10 Supported Hollow Rocks (hands hold at hamstrings)
10 Modified V-Ups (bend knees as much as needed)
10 Tuck Ups
10 second Supported Hollow Hold (hands hold at hamstrings)
1 minute Rest


5 minutes mobility- Coach’s Choice