Current Workouts

A weekly list of our member workouts.

March 18 – March 23, 2019

A) 10:00 Power Clean Practice (lighter than normal weight)
5 x 2/2/2 Deadlift/Shrug/PC
(DB & BB)

B) 14:00 AMRAP
10 Lunge Thruster Complex
30 Abmat Sit Ups
10 KB Swings (70/53)
10 Broad Jumps

A) 8:00 Pull Up Practice
Kip Swings/Pull Up Form
then..
2 Strict Pull Ups & 3 Kipping
rest :30
or
1 Negative Pull Up & 2 Kipping
rest :30

B) 10:00 EMOM
1st: :40 Burpee Box Jumps
2nd: 3 Wall Walks or :45 Handstand Practice

C) 6:00 AMRAP
12 Plate G2O
15 Hollow Rocks
1 Lap

A) 10:00 EMOM
1st: 3,4,5,6,7 Front Squats (115/75)
2nd: 12 Oblique Plank Squeeze (6L/6R)

B) 40-30-20-10 For Time (14min cap)
1/2 Burpees
Wall Balls
V-Ups or Lying Knees to Elbow

3 Rounds for Time: (25 min cap)
16-1 Arm DB Clean & Jerk (8R/8L)
16 1/4 Burpees
16 Pull Ups
16 Wtd. Box Step Overs

A) 7:00 Double Under Practice

B) 7:00 AMRAP
2 Bear Crawls
10 DB Straight Leg Toe Touch
10 1-Arm DB Hang Snatch (5R/5L)

C) 7:00 AMRAP
6 Strict Toes to Bar
12 1 KB Front Rack Rvs Lunges (6R/6L) (53/35)
24 Air Squats

Endurance Work
A) 6:00 EMOM
1st: 12 MB Slams
2nd: 8 Cal Row
3rd: 2 1/2 Lap Sprints
-Rest 2:00-
B) 6:00 EMOM
1st: 15 MB Slams
2nd: 10 Cal Row
3rd: 1 Lap
-Rest 2:00-
C) 6:00 EMOM
1st: 18 MB Slams
2nd: 12 Cal Row
3rd: 1 “L” Lap

March 11 – March 16, 2019

 

Cycle Post-Test
A) 14:00 to find
3RM Back Squat
100 Sit Ups for Time

B) 10:00
2 Push Press +1 Push Jerk
Max Strict Pull Ups

Post-Test or…
26:00 AMRAP
5 Push Ups
10 Sunrise Planks (5/5)
20 MB Side to Side Slams (20/15)
3 Laps

 

A) 8:00
10 KB Swings
Handstands Practice

B) 3 Rds For Time (15:00 Cap)
5 Deadlifts (225/175)
16 1/2 TGU (8/8)
16 Pullups

 

 

A) 7:00 SL Squat Practice
20-30 Reps per leg

B) 21-15-9
Cal Row
Hanging Knee Tucks
Jumping Lunges
MB Burpees

A) 6:00 EMOM
Devil’s Press
Box Jumps

B) 3rds x 6:00
In a 6:00 window complete
1 MB Lap
1:00 Plank Hold
12 Pull Ups
Max Box Jumps

SPLATURDAY Workout
*No 8am class*

“Luck of the Leprechan”
7RFT
10 Wall Balls (20/14)
15 Burpees
20 KB Swings
25 Double Unders

March 4 – March 9, 2019

A) 10:00 Strength
3-3-3-2
Back Squat
Strict Pull Ups

B) Climb the Ladder.. (14:00 cap)
Add 2 every time
2 MB G2O
2 Wtd. Step Ups
10 Sit Ups

A) 8:00 Strength
4×2+1 Push Jerk
:20 Hollow Hold

B) 15:00 AMRAP
12 Wtd. SL RDL
12 S.A Bent Over Rows
50 Double Unders

25:00 EMOM
1st: 4 Bench Press
2nd: 20 Skater Lunges
3rd: 20 Sit Ups (speed)
4th: 5 Ecc. Pull Ups
5th: 8 Goblet Squats + 20 Cross Body Climbers (Total)

A) 12:00 AMRAP
5 Deadlifts
8 SA DB Push Press per arm
40 Bicycles (total)

B) 12:00 AMRAP
2 Laps
10 Push Ups
20 Sunshine Planks (10R/10L)

Partner workout!
For Time (26:00 cap)
60 Power Cleans
100 Medball Clean Wall Balls
100 Pull Ups
6:00 Hollow Hold
*Every min on the min 4 Burpees
*Partners can work at same time
When Finished..
Row alternating 250m for total meters

28:00 AMRAP
400m Row
16 Medball Sit Ups
16 KB Swings
16 Box Jumps
:45 Handstand Hold

February 25 – March 2, 2019

 

A) Every 2:00 for 8:00
4-4-3-3 Push Press-
15 Hanging Knee Tucks
B) 14:00 AMRAP
8 KB Swings (70/53)
8 Pull Ups
:45 Plank Hold
Score: Rounds+Reps

A) 10:00
4-4-3-3 Back Squat

B) For Time: (15min cap)
8-7-6-5-4-3-2-1
Hang Cleans (95/65)
Burpee Over Barbell
1-Arm DB Strict Press (45/25)
Score: Total Time

5 Rds x 4:00 AMRAP
Each 4:00 AMRAP is
2 “L” Laps
1 Wall Walks
Max Man Makers
Rest 1:00 Between Rounds
Score: Total Reps Man Makers

6RFT (26:00 Cap)
200m Row
10 KB Squat Cleans (53/35)
20 Wtd. Split Squats (10 per leg)
30 Mountain Climbers (total)
Score: Total Time

 

5 Rds x 5:00
In a 5:00 window Complete
5 Pull Ups
10 Jiu Jitsu Get Ups (5R/5L)
10 SA DB Thrusters (5R/5L) (40/20)
20 Med Ball Russian Twists (20/10)
15 Bottom Half Burpees
Once finished, Rest until next 5:00 Window

 

 

28:00 AMRAP
2 “L” Laps
20 Medball Slams
20 Push Ups
20 Hollow Rocks
Score: Rounds+Reps

February 18 – February 23, 2019

A) 18:00
4×4 Ecc Back Squat 4sec neg. (70-80% max 4RM)
4×10 Banded Rows
4x:30 Hollow Hold
4×15 Push Ups

B) 6:00 AMRAP
15 1/2 Burpees
20 Double Unders
:30 Plank Hold

24:00 EMOM
2 Strict + 2 Push Press + 2 Jerks
10 SL squat to Box 5R/5L
12/10 Cal Row
12 Toes to Bar

A) 6:00
Bench Press 4×4

B) 8:00 AMRAP
200/160m Row
20 OH Plate Walking Lunges (45/25)
30 Alligator Planks

C) 8:00 AMRAP
1 Lap Sprint
15 KB Swings (53/35)
6-Suitcase Carries (cone to cone = 1)

TABATA
Wall walks/Suspended Bear Crawl
Abmat Sit Ups
Goblet Squats
Superman Hold
Burpees

A) 10:00 AMRAP
5 Deadlifts (115/75)
5 Hang Cleans
5 Thrusters
30 Mountain Climbers

B) 10:00 AMRAP
12/10 Cal Row
30 Russian Twists
6 Pull Ups

60:00 Splaturday Chipper
100 Box Jumps (can break up)
90 Wall Balls
80 Abmat Sit Ups
70 Lunges
60 DB Snatch
50 Hand Release Push Ups
40 DB Shoulder to Overhead
30 Burpee Over Box Jumps
20 Turkish Get Ups
10 “L” Laps

February 11 – February 16, 2019

A) 18:00 Strength
4 sets:
Hang Clean Complex 3×3
then…
2 Push Press + 2 Push Jerk
4×6 Lateral Lunges (6R/6L)
4×25 Speed Sit Ups

B) 6:00 AMRAP
30 Plank Shoulder Taps
20 Ju Jitsu Get Ups (10R/10L)
30 Line Jumps

A) 16:00 Strength
5-5-5-4-4 Back Squat
5×4 Eccentric Pull Ups
5x:40 Side Plank Hold (:20R/:20L)

B) 8:00 AMRAP
4 Waiter’s Carry (2L/2R)
10 Renegade Rows
:30 Suspended Bear Crawl Hold

A) 6:00
3×5 Deadlift

B) 16:00 AMRAP
30 Double Unders
15 Box Jumps
15 V-Ups
15 Wall Balls

A) 5:00
3×3 Push Press

B) 10:00 Partner AMRAP
14 Medball Sit Ups
14 Partner Push Ups
14 Banded Partner Push Outs

C) 8:00 Partner AMRAP
Partner 1: Row for Cals
Partner 2: 10 Burpees

25 min EMOM
1st: 4 Back Squats (70% max effort) (don’t add weight)
2nd: 12 G2O + 3 Burpees
3rd: :30sec Handstand Hold
4th: 7 KB Squat Cleans + 3 Burpees
5th: :30 Table Top Hold

26:00 AMRAP
2 “L” Laps
10 1-Arm DB Lunge Thruster Complex (35/20)
10 Pull Ups
25 Hollow Rocks

February 4 – February 9, 2019

A) 15:00 Strength
6-5-5-4-4
Back Squat
1-Arm DB Row
:30 Hollow hold

B) 8:00
8 Bottom Half Burpees
16 SL Wtd. RDLs (DB/KB/Plate)
24 DB Hop Overs

A) 9:00 Strength
5-5-5-3-3
Power Clean Shrugs
Strict Pull Ups

B) 16:00 AMRAP
2 Crab Walks (cone to cone = 1)
16 Medball S2S Slams
10 Leg Lifts
5 Burpees

A) 12:00
1,10, 2,20, 3, 30,,,Up to 10,100
Cal Row
Double Unders

B) 21-15-9
Russian Twists
Wtd. Glute Bridges
Pushups

24:00 EMOM
5 Bench Press
12 Wtd. Box Step Ups (6R/6L)
12 1-Arm DB Push Press (6R/6L)
:15/:30/:45 Wtd. Plank Hold

28:00 Partner AMRAP
30 “L” Laps
200 BW Squats
200 Abmat Situps
150 Medball Slams
150 Pull Ups

26:00 AMRAP
200m Row
30 Push Ups
30 Bicycle Crunches
30 Medball G2O
10 TGU (35/20)

January 28 – February 2, 2019

A) 10:00
5 sets:
2 Push Press + 1 Push Jerk
20 Situps for speed

B) 14:00
8 Inverted Rows
1 KB Goblet Walks (35/20)
10 BW Pendulum Lunges (5L/5R)

TABATA TUESDAY
Pull Up Hold
KB Swings
Plank Hold
Wall Balls
Burpee Tuck Jumps

A) 8:00 AMRAP
10 Push Up Renegade Rows
:30 Suspended Bear Crawl Hold

B) 8:00 AMRAP
10 KB Squat Cleans
:30 Flutter Kicks

C) 8:00 AMRAP
10 1-Arm DB/KB Press (5L/5R)
:30 Pike Pulses
30 Mountain Climbers

A) 18:00 Strength
4×4 Deadlifts
4×5 Ecc. Pull Ups
4×5 Ecc. SL Squats to Bench
4×5 Push ups until failure (20 rep max)

B) 6:00 AMRAP
1  Lap
:30 Hollow Hold

You-go-I-go Partner Workout!
26:00 AMRAP
12 KB SDHP (53/35)
8 SA DB Thrusters Left
8 SA DB Thursters Right
20 (total) Alternating Box Jumps (10 per partner)
250M Row (Each)

25:00 EMOM
1st: 15/12 Cal Row
2nd: 60 Singles
3rd: 1 Lap
4th: 40 Bicycle Crunches
5th: 10 Burpee Box Jumps

January 21 – January 26, 2019

A) 10:00 to Find
3RM hang clean
Max L sit
B) 10:00 to Find
1500m Row Time
Max Handstand Hold

If not testing…
A) 10:00
5×3 Hang Clean
5 sets max L sit hold

B) 10:00
3 sets of
500m Row
:60 Handstand Hold

New Cycle Testing:

A) 14:00 to find
3RM Back Squat
100 Abmat Sit Ups for time
B) 10:00 to find
2 Push Press + 1 Push Jerk
Max Strict Pull Ups

For Time: (28min cap)
30-25-20-15-10-5
Box Jumps
Knees to Elbow
KB SDHP (53/35)
Bottom Half Burpees

A) 14:00 Strength
4×5 Push Press
4×5 Eccentric Single Leg Squats to a bench (5R/5L)
4×10 Banded Partner Push Outs

B) 10min Partner AMRAP
Partner 1: Row for meters
Partner 2: 10 Push Ups, 20 BW Squats

24min EMOM
5 High Hang Cleans
30 Barbell Hop Overs
3 Wall Walks
6 Burpee Pull Ups

27min AMRAP
3 Man Makers
10 Goblet Squats (DB/KB) (53/35)
30 Abmat Sit Ups
20 Skaters
10 1/2 TGU (5R/5L)