Current Workouts

A weekly list of our member workouts.

November 12 – November 17, 2018

A) 18:00 Strength
6×4 Front Squat
6×10 KB Pull Throughs
5×8 1-Arm DB OH Press
15 Speed Abmat Situps

B) 6:00 AMRAP
16 Jump Lunges
1 Alligator Crawl

24min EMOM:
3 Bench Press
Row (200/160)
10 Pullups

21-15-9
Power Cleans (95/55)
Walls Balls
Toes to Bar
2:00 Rest
21-15-9
BW Rvs Lunge
Medball Slams
Burpees

B) 18:00 Strength
5×6 Deadlift
:20 Bottoms Up Hold
5×6 BB Push Press
5×8 SA DB Row

B) 5:00 AMRAP
20 Skater Lunges
20 Mountain Climbers

Partner Workout!
5:00 AMRAP
20 Clean & Jerks
Bicycle Hold

5:00 AMRAP
20 BB Front Squats
Hollow Hang

5:00 AMRAP
16 Man Makers
Crab Hold

5:00 AMRAP
20 Wtd. Box Step Ups
Max Handstand Hold

28Min AMRAP
20-30-40-50
20-1/2 Turkist Get Ups
30 Box Jumps
40 Double Unders
50 Abmat Sit Ups
Rest 1:00 between rounds

November 5 – November 10, 2018

Fall Brawl Post-Test Or…
Tabata
1 DB Deadlifts (55/35)
Push Ups
KB Forward Lunges
DB Renegade Row
Hanging Knee Tucks

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

9RFT
2 laps
6 Air Squats
6 Pull Ups
6 Box Jumps
6 Burpees
6 Abmat Sit Ups
6 Reverse Lunges (per leg)
6 KB Swings

A) 18:00
5×5 Front Squat
5×6 DB Push Press
5×8 KB DL RDLs
5×8 Banded Rows

B) 6:00
100m Row Sprint
2 KB Bottoms Up Carry

28 min AMRAP-Partner
Males: 85lb.
Females: 65lb.
5 Burpees
20 Thrusters
5 Burpees
20 Hang Cleans
3 “L” Laps
5 Burpees
20 SDHP
5 Burpees
20 Push Press
5 Burpees
3 “L” Laps

30min Chipper
30 Alt. DB Snatch (15R/15L)
30 Pull Ups
30 Jump Squats
30 Turkish Get Ups (10R/10L)
30 Medball Slams
30 Hand Release Push Ups
100 Abmat Sit Ups
200 Double Unders

October 29 – November 3, 2018

A) 10:00
Deadlifts 3-3-2-2
:30 Crawl Position Hold
B) 15:00 EMOM
:30 Max Pull Ups
8-1 KB Split Squat (8R/L)
8 DB SA Strict Press

24min AMRAP
4 Hang Clean Power Shrugs
16-Wtd. SL Glute Bridge
2 KB Laps
6 Squeeze into hollow hold

26min AMRAP
31 Goblet Squat
10 Hand Release Push Ups
31 Double Unders
10 Pull Ups
2-1/2 Lap Sprints (:10 rest between sets)

24EMOM
5 Deadlifts (115/95) + 5 Burpees
3 Wall Walks
10 Medball G2O (20/14)
:45/:30 Table Top Hold

4 Rounds for Time: (28min cap)
4 “L” Laps
10 Pushups
10 Burpees
40 Mountain Climbers

FALL BRAWL EVENT!

(No regularly scheduled classes)

October 22 – October 27, 2018

A) 15:00
5×3 Deadlifts
5×3 Ecc Pull Ups
:20 Oblique Plank (each)
B) 8:00 AMRAP
8 Goblet Squats
1 Bear Crawl (Down/back = 1)

26min AMRAP
Building Ladder (+10 & +2 every round)
10-4-4-4, 20-6-6-6
Double Unders
Pull Ups
Burpees
Abmat Sit Ups

25min AMRAP
20 DB Thrusters
20 Russian Twists
2 Laps
30 KB Rvs Lunges
30 Plank Shoulder Taps
2 Laps
20 Plate SL RDLs
20 Ju Jitsu Get Ups
2 Laps

A) 8:00 AMRAP
250m Row
10 Wall Balls

:60 Rest Post-8min

B) 8:00 AMRAP
1 KB Lap
8 OH KB Swings

:60 Rest Post-8min

C) 8:00 AMRAP
:30 Hollow Hold
1 KB Goblet Carry (2 Down&backs)

 5RFT (26min Cap)
Buy In: 3000m Row
10 Deadlifts
20 Medball Slams
30 Partner Russian Twists
40 Box Jumps
50 Mountain Climbers

28min AMRAP
Backwards Lap (1)
Eccentric Pushups (10)
Alligator Walk (1 down and back)
Turkish Get Up (10 total)
Frog Jumps (1 down and back)
L Lap

October 15 – October 20, 2018

Fall Brawl Pre-Testing

3:00
Max Double Unders
5:00
Find 1RM Deadlift
Rest 1:00
8:00
1500m Row
Max Pullups
Rest 1:00
8:00
750m Row
Max KB Laps (53/35)

Fall Brawl Make-Up

or…

26min AMRAP:
5 “L” Laps
5 Pullups
10 Pushups
20 BW Squats

24min EMOM:
1st min: 3 Hang Cleans + 5 Front Squats
2nd min: 8 DB Push Press
3rd min: 8 Burpee Jump Squats
4th min: 15 Heavy KB Swings

12:00 AMRAP
5 Man Makers
20 Double Unders
12 Weighted DL Glute Bridge

12:00 EMOM:
20 Crossbody Climbers + :20 Plank Hold
2 KB Laps
20 KB Walking Lunges (total)

You-go-I-go Patner Workout:

16:00 AMRAP:
1/10, 2/20, etc.
Deadlifts & Double Unders

8:00 AMRAP:
100m Sprint Row
15 Leg Lifts
:30 Squat Hold

Tabata!
Medball Side-2-side slams
KB Swings
Abmat Sit Ups
Medball Burpees (chest not touching ball)
Row Sprint

October 8 – October 13, 2018

Post-Cycle Test Day:

12:00 to find:
1RM Power Clean
1000m Row

12:00 to find:
1RM Bench Press
Max Chinup Hold

Post Cycle Make-Up Test Day or…

12min AMRAP:
12 Wall Balls (20/14)
6 Pull Ups
12 V-Ups

12min AMRAP:
25 Double Unders
1 KB lap (35/20)

12:00 to find:
3RM Deadlift
*Max Push Ups

12min EMOM:
1 “L” Lap
:45 Crawl Hold/:45 Wall Sit


30 Burpees
1600m Run
rest 2:00
30 Burpees
1600m Row

28min AMRAP:
10 Box Jumps
10 Mountain Climbers
10 KB Swings
10 Push Ups
10 Hollow Rocks

7 Rounds for Time: (60min cap)
7 Thrusters (115/75)
7 Bar Over Burpees
7 KB SDHP (70/53)
7 Reverse Lunges (per leg)
7 Pull Ups
7 Toes to Bar
7 Pushups

October 1 – October 6, 2018

24min EMOM:
Bench: 4-4-3-3-2-2
12 OH KB Walking Lunges
Max Chin Up Hold
Max Hollow Hold Flutter Kicks

28min AMRAP:
16 (total) 1-Arm DB Hang Clean + Jerk
12 Goblet Squats
8 KB Plank Pull Throughs
12 (total) 1-Arm Bent Over DB Rows
2 “L” Laps

For Time: 28min cap

21-15-9
Cal Row
Double Unders (3x reps) (6x reps if singles)
Lying Leg Raises

Rest :90

21-15-9
Thrusters (95/55)
Pullups

A) 10:00
Power Clean 4-3-3-3-2
:30 L-sit Hold

B) 12min EMOM:
Farmer’s Walk
12 Lateral Squats
12 Burpees

Partner Workout: Mogadishu Mile
4RFT w/ KB or DB
19 G2O (either swing or snatch)
19 Front squat (53/35)
19 Push Ups
400m Run

28min AMRAP:

250m Row Sprint
1 “L” Lap Sprint
10 Burpee Toes to Bar
:30 Hollow Hold
:60 Rest

September 24 – September 29, 2018

 

24min EMOM:

1st: 4 Bench Presses
2nd: 6 SL RDL + 8 1-Arm Rows
3rd: 8 1/4 Burpees + 8 Half Burpees

12min EMOM:
1st: 6 Front Squats
2nd: 6 Burpee Pullups
3rd: 1 “L” Lap

12min EMOM:
1st: 3 Push Jerk + 20 Hollow Rocks
2nd: 16 Med Ball Side to Side Slams

3 Rounds for time: (28min cap)

75 BW Squats
800m Run or Row
40 KB Swings (53/35)

 

A) 9:00
Power Clean 5-5-5-3-3
5 x 7 HSPU or DD pushup

B) 15 Min EMOM:
1st: 12 KB/DB Box Step Ups (35/20)
2nd: 20 Russian Twists + Max Plank
3rd: 2 Chinups + :30 Chinup Hold

 

 

Partner Workout!

4:00
Max Reps Deadlift (155/95)
Wall Sit

4:00
Max Reps Thrusters (95/55)
Hollow Hold

4:00
Max Reps Pullups
Handstand Hold

4:00
Max Row (meters)

4:00
Max “L” Laps

Saturday in Athens (28 min AMRAP)
Goblet squats (15)
Olique dips (15 each)
Downward Dog to Dive Bomber (10)
Abmat sit ups (15)
Wall Walks (3)
Go Run (3 Laps)
Swings (KB) (15)

September 17 – September 22, 2018

A) 11:00
4×5 Clean Pull + Hang Clean
Max Hollow Hang
B) 13min AMRAP:
4 Back Squats (135/95)
:30 Hollow Hold
2 Crab Walks

TABATA TUESDAY
Push Ups
Double or Single Unders
Jumping Lunges
Strict Pull Ups
Bear Crawl Hold

Pyramid (28min cap)
15-14-13…2-1
Calorie Row
Medball G2O (20/14)
Burpees
Goblet squats (35/20)

A. 12:00
4×6 Bench Press
4×10 Wtd. Glute Bridge
4x60sec Lateral Plank (30sec R/L)

B. 8:00
3×12 KB Split Squat
3×12 SA DB Row
3×8 Hanging Knee Tucks

C. 5:00 AMRAP
1 “L” Lap
8 Medball Side-2-Side Slams (4R/4L)
8 Ju Jitsu Get Ups (4R/4L)

PARTNER WORKOUT
6RFT (30min cap)
15 KB SDHP
Run 2 Laps
20 Box Jumps
Run 2 Laps
16 Walking Lunges (8R/8L)

Anna’s Birthday Workout!
30 Minute AMRAP
23 KB Swings (53/35)
23 Weighted Russian Twists (R+L=1)
23 Inverted Rows
23 Plate OH Squats
23 Spidermans (R+L=1)
23 Medball Slams
23 Supermans
23 Bottom Half Burpees

September 10 – September 15, 2018

 

28min Cap:

Run 2 miles
5 Rounds:
3 Power Cleans
4 Pullups
5 DB Shoulder Press
6 Backward Lunges (6 each leg)

 

24min EMOM:

1st: 4 Bench Presses
2nd: Row (200/160)
3rd: 6 ½ Turkish Get Ups (3R/3L)

 

 

Hero Wod “DT”
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(Men 95/Women 65)

**Lighter Load Option: 5 Burpees after each exercise

A) 9:00
2×15 Back Squats
2x accumulate 2:30 Plank

B) 15 Min EMOM:
1st: Max Hollow Hold Flutter Kicks
2nd: Max Farmer Carries (F/B)
3rd: 3 Chinups + :20 Chinup Hold

Partner Workout!

For Time: (28min cap)
Buy In: Row 1000 Meters (1 partner at a time, split however)
6RFT:
10 BB Thrusters (75/45)
10 Burpees
10 Wall Balls
10 Abmat Sit Ups
Cash Out: Row 1000 Meters (1 partner at a time, split however)

 

28 Min AMRAP:
2 “L” Laps
16 Burpee Box Jump Overs
16 KB Swings
16 Medball Cleans