Current Workouts

A weekly list of our member workouts.

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)

January 7 – January 12, 2019

 

 

A) Bile
Rest 2:00

B) *Secret*

A) 10:00 Olympic Strength
Clean Complex 5 sets
3 Reps: 1 RDL + 1 Hang Shrug + 1 Hang Clean

B) 14:00 AMRAP
5 Heavy Goblet Squats
6 Strict Pull Ups
8 1-Arm DB Strict Press
*3 Burpee Jump Squats after each EXERCISE

21-15-9
Thrusters (95/65)
Burpee Over Barbell
Abmat Sit Ups
2:00 Rest
21-15-9
Cal Row
KB Swings (53/35)
Abmat Sit Ups

 

 

A) 14:00 Strength
5 sets of
4 Bench
12 DB Rvs Lunge to Shoulder Press
4 Suitcase Carries (Heavy) (2L, 2R)

B) 9:00 EMOM
:45 Alt DB Snatch
:45 Hollow Hold
1 “L” Lap (sprint)

 

 

 

 

Partner Workout!
27 min Climb the Ladder
3,3,30…4,4,40…
3 Front Squats
3 Medball Burpees
30 Single Unders
*Reps are per partner
*Partners go one at a time on barbell moves and work at same time on other moves

 

 

26:00 Climb the Ladder
1,2,3….10
Lap
DB Clean + Jerk (per arm)
Push Ups

 

December 31, 2018 – January 5, 2019

*CLOSED*

*CLOSED* Happy New Year!

*PM Classes ONLY* 3:30, 4:30, 5:30, 6:30

Tabata!
Jump Lunges
Push Ups
L sit Hold
DB Push Press
BW Squats

24:00 EMOM
2 Hang Cleans + 2 Front Squats
1:00 Oblique Plank (:30R/:30L)
12 Bottom Half Burpees
150m Row

A) 18:00 Strength
5×3 Deadlifts
5x 3 Regular + 3 Ecc Pull Ups
5x:30 Hollow Hold
B) 6:00 AMRAP
30 Spidermans
3 Broad Jumps
5 Down Dog Push Ups

28min AMRAP
400m Row
20 Wtd. Sunshines
2 “L” Laps
20 Medball Slams

December 24 – December 29, 2018

*CLOSED*

*CLOSED*  Merry Christmas!

24min AMRAP
2 “L” Laps
15 Pull Ups
15 Box Jump Overs
2 Wall Walks
:45 Bear Crawl Hold

8RFT (26min)
5 1-Arm DB Thrusters (55/30)
10 Burpees Over DB
15 Medball Slams
20 Double Unders

6RFT (26min)
10 Man Makers (1 DB) (35/20)
30 Abmat Sit Ups
10 1/2 Turkish Get Ups (5R/5L)
10 Jump Squats

28min AMRAP
200/160 row
25 Wall Balls (20/14)
15 Hanging Knee Tucks
25 KB Swings (53/35)
15 Bottom Half Burpees
25 Plate OH Lunges (25/15)

December 17 – December 22, 2018

A) 18:00 Strength
4×5 Hang Clean
:20 L Sit hold
Then..
3×5 Deadlift
3×10 Lateral Squats (5R/5L)

B) 6:00
25 Double Unders
8 Medball S2S Slams
1 Lap

24 min EMOM
6 Bench Press
12 Ju Jitsu Get Ups (6R/6L)
:30 Handstand Hold
20 Jumping Lunges

12 days of Christmas
1 Lap
2 Bear Complex (75/45)
3 Wall Walks
4 Strict Pushups
5 Power Cleans
6 Burpee Over Bar
7 Med Ball G2O
8 Stationary Lunges
9 Deadlifts
10 Sit ups
11 Med Ball Squats
12 Med Ball Burpees

A) 14:00 Strength
4×5 Front Squat
4×5 Heavy SA DB Row
4×6 Heavy KB Swings

B) 10:00
150m Row Sprint
15 Abmat Sit Ups
:15 Hollow Hold

28 Min Partner Workout
50 Thrusters
50 Box Jumps
50 Push Ups
50 Medball Slams
50 Pull Ups
then…
Max “L” Laps

**Score = # of “L” Laps

**Annual White Elephant Christmas Workout 8:00am**

This will be the ONLY class time today.

Bring a gift to participate and be sure to reserve your spot in Zenplanner!  Space limited.

December 10 – December 15, 2018

A) 10:00 to Find
3RM Front Squat
:30 Plank Hold in between Sets

B) 10:00 to Find
3RM Push Press
Max KB Bottoms Up Carry

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

4 Rounds for Time
10 Burpees
15 Box Jumps
15 Push Ups
40 Double Unders
:45 Handstand Hold

A) 10:00 AMRAP
5 Hang Cleans
10 Pull Ups
20 Sit Ups
B) 10:00 AMRAP
2 Laps
10 KB Swings
10 Goblet Squats
10 Medball Slams

“Fight Gone Bad”
3 Rounds for Total Reps
1 Minute Max Wall Balls (20/14)
1 Minute Max SDLHP (75/55)
1 Minute Max Box Jumps
1 Minute Max Push Press
1 Minute Max Row Calories
1 Minute Rest

10 Rounds:
Every 2:00
1 Med Ball Lap
15 BW Squats
Max Burpees
*0:45 rest between rounds
*Score = total number of burpees

December 3 – December 8, 2018

A) 18:00 Strength
5×2 Front Squat
5×6 Strict toes to Bar
5x :20 Bottoms Up Hold

B) 6:00 AMRAP
1 Bear Crawl
10 Split Squats (5R/5L)
4 Burpees

24 Min EMOM
1st: 4 Bench Press
2nd: Max Bottoms Up Laps
3rd: 1 Lap
4th: :30 Side Plank (R/L)

For Time: (26min cap)
2 “L” Laps
21 Deadlifts (135/75)
21 Renegade Rows
4 “L” Laps
15 Deadlifts (155/95)
15 Renegade Rows
6 “L” Laps
9 Deadlifts (185/135)
9 Renegade Rows


15min EMOM
1st: 5 Hang Cleans
2nd: 6 HEAVY DB Push Press + 3 Burpees
3rd: 30 Plank Shoulder Taps

8min AMRAP
60 Single Unders
:30 Handstand Hold

26:00 Climb the Ladder
Add 2 Every Round
5 Cal Row
5 Pull Ups
5 Goblet Squats

Rob’s graduation workout!

November 26 – December 1, 2018

Tabata!
DB Snatch
Hollow Rocks
BB Push Press (95/55)
Wtd. Glute Bridges
Forward/Backward Bear Crawl

A) 16:00 Strength
4-4-4-3-3 Front Squat
5×8 Hand Release Push Ups
5×6 Pull Ups

B) 8:00 EMOM
Odd: 25 Medball Mtn. Climbers
Even: 20 Medball Slams

“Hansen”
5 Rounds for Time
30 KB Swings
30 Burpees
30 Abmat Sit Ups

A) 18:00 Strength
5×4 Push Press
5×8 Banded Rows
5×5 HEAVY 2-DB RDLs

B) 6:00AMRAP
10 Bottom Half Burpees
10 V-Ups

26:00 AMRAP
Partner Workout
2 “L” Laps
20 Deadlifts (155/95)
20 Partner Pushups
20 Jump Squats
20 Medball Sit Up Passes

28:00 AMRAP
250m Row
8 Hang Cleans
16 1-Arm DB Thrusters
8 Turkish Get-Ups

November 19 – November 24, 2018

A) 14:00 Strength
6×3 Front Squat
4 Bottoms Up Carry Lap
:20 Hollow Hold

B) 8:00 AMRAP
4 Burpee Pull Ups
4 Burpee Tuck Jumps
20 Cross Body Climbers

A) 15:00 Strength
5×5 Push Press
5×5 1 Leg DB/KB RDL
5×5 DB/ KB Split Squat

B) 10:00 AMRAP
15 1/4 Burpees
15 KB Swings (53/35)
15 Double Unders

24min AMRAP
10 KB SDHP
10 Push Ups
10 1-Arm DB Thrusters
10 Box Jumps
2 “L” Laps

*CLOSED* HAPPY THANKSGIVING!

*CLOSED* HAPPY THANKSGIVING!

*8am ONLY Today*

30min EMOM

Max Wall Ball

Max Row (Cals)

Max Toes to Bar

1-Arm DB Push Press

1 “L” Lap

Rest