Current Workouts

A weekly list of our member workouts.

February 3 – February 8, 2020

Strength:

ON A 15:00 RUNNING CLOCK…
Build to a 5RM Back Squat

(Score is Weight)

EVERY 3:00 FOR 4 SETS
75 Double Unders
25 Wall Balls (20/14)|(14/10)

-Rest remainder of the time-

(Score is Each Set for Time)

Strength:

ON A 12:00 RUNNING CLOCK…
Build to a 5RM Strict Press

(Score is Weight)

AMRAP x 15 MINUTES
500m Row
40 Toes 2 Bar
30 Ring Row
20 Push-ups
10 Push Press (135/95)|(95/65)

(Score is Rounds + Reps)

Strength:

ON A 15:00 RUNNING CLOCK…
Build to a 5RM Deadlift

(Score is Weight)

6 ROUNDS FOR TIME
3 Deadlifts (255/175)|(185/125)
6 Bar Facing Burpees
9 Box Jumps (24/20)

-10:00 Hard Cap-

(Score is Time)

10-10-10
Bench Press

(Score is Weight)

EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – 15/12 Cal Row
MIN 3 – 20 Alt. DB Snatch (50/35)|(30/20)

(No Measure)

ON A 12:00 RUNNING CLOCK…
Build to a Heavy Weight of the Complex

1 Deadlift
+
2 Hang Power Cleans
+
3 Front Squats

(Score is Weight)

AMRAP x 12 MINUTES
3-6-9 and so on…
Hang Power Clean (135/95)|(95/65)
Box Jumps (24/20)
1 “L” Lap (sprint)

(Score is Rounds + Reps)

3 SETS FOR QUALITY
10 Wide Grip Inverted Rows
10 Deficit Push-ups
30 Alt. V-ups

-Rest 1:30 b/t Sets-

(No Measure)

FOR TIME
25-20-15
Pull-ups
15-20-25
Cal Row
20-20-20
Kettlebell Swing (53/35)|(35/26)

(Score is Time)

January 27 – February 1, 2020

Strength:
5-5-5-5
Tempo Strict Press (1111)
(Score is weight)

Workout:
For Time:
25 Push Press (95/65) (65/45)
immediately into…
7 Rounds:
6/4 Calorie Row
15 Med Ball Slams
immediately into…
25 Push Press
(Score is time)

24:00 EMOM
1st: 3 Deadlifts
2nd: 7 Burpee Pullups
3rd: :30 Max Pushups
4th: :30 Max BW Squats

24min AMRAP
10 KB SDHP (53/35)
10 1-Arm DB Thrusters (40/25)
10 Box Jumps
2 “L” Laps

Strength:
Every :40 or 10 sets
3 Hang Power Cleans
(Score is weight)

Workout:
Every 1:30 for 7 Sets
5 Hang Power Cleans (135/95) (95/65)
10 Burpees Over Bar
(Score is each Round for Time)

“A) 18:00 Strength
5-5-3-3-3 Back Squat
5x30s Hollow Hold
5×12 Wtd. BB Bridge

B) 6:00 AMRAP
20 Skaters
10 V-ups

26:00 Pyramid
1,2,3….10
Lap
DB Clean + Jerk (per arm) (40/25)
Pull Ups

January 20 – January 25, 2020

A) 18:00 Strength
5-5-3-3 Back Squat
4×10 1-Leg RDL + 1-Arm Row (5R/5L)
4×10-20 Pushups

B) 6:00 AMRAP
20 Situps
12 Sunrise Planks

25:00 AMRAP:
400m Row
40 Double Unders
8 TGU (4R/4L)

24:00 EMOM
1st: 3 Bench Press
2nd: 150m Row
3rd: 16 1/2 Jiu Jitsu Get-Ups (8R/8L)
4th: 1 KB Lap (53/35)

21-15-9
Thrusters (95/65)
Burpee Over Barbell
V-ups

2:00 Rest

21-15-9
Cal Row
OH KB Swings (53/35)
Abmat Sit Ups

A) 12:00 Gymnastics AMRAP
6 Scap Raise + Pull Up
6 Dips
:40 Side Plank (:20R/:20L)

B) 12:00 AMRAP
2 Wall Walks
15 Hanging Knee Tucks
10 Goblet Squats (70/53)

Splaturday!
7am & 9am Only

30 Rounds for Time: (60min cap)
5 Wall Ball
3 HSPU
1 Heavy Power Clean

January 13 – January 18, 2020

TABATA
Suspended Bear Crawl Hold
Abmat Sit Ups
Jump Squats
1/2 Burpees
Handstand Hold

*Bonus Round*
Sprints

24:00 AMRAP
10 Box Jumps
10 Box Step Ups
10 Alt DB Snatch (Heavy) (45/25)
20 Hollow Rocks
20 KB SDHP (53/35)

*BENCHMARK Workout*
A) “Exceptional 8” (15:00 Cap)
8 KB Goblet Squats (70/53)
1 “L” Lap

B) 8:00 Partner AMRAP
Partner 1: Max Row
Partner 2: 8 Burpee Box Jumps

A) 10-9-8-7-6-5-4-3-2-1 (12:00 Cap)
1-Arm Dumbbell Thrusters
OH KB Swings

B) 21-15-9 (12:00 Cap)
Russian Twists (hard count) (20/14)
Medball Situps
Medball Slams

Partner Workout!

28:00 AMRAP:
20 “L” Laps
100 Walking Lunges
150 KB Swings (53/35)
100 Partner Lying Leg Throws
40 TGU (35/20)
*Split Ups Reps however you want and in whatever order you choose

For Time: (28:00 cap)
10 Deadlifts (135/85)
15 Push Press
25 Burpee Over Box Jumps
50 Pullups
100 Wall Ball (20/14)
200 Double Unders
3 Laps Overhead Plate Carry (45/25)
*Must be done in order as written

January 5 – January 11, 2020

28:00 EMOM:
1st: Bear Crawl (Forward down, backward back)
2nd: 10 Jumping Lunges + 10 Jump Squats
3rd: 12 Bottom Half Burpees
4th: 1 Lap Sprint

A) 12:00 Strength EMOM
1st: 3 Power Clean
2nd: 3 Hang Cleans
3rd: 3 Push Press + 3 Push Jerk
4th: Rest/Change weights

B) 10:00 AMRAP:
10 Toes to Bar
10 Med Ball Russian Twists
20 Med Ball Mountain Climbers (hard count)

3 Rounds for time: (28:00 Cap)

75 BW Squats
1000m Run or Row
40 KB Swings (53/35)

5 Rounds:
1:00 max Row (cals)
1:00 max Jiu Jitsu Get Ups
1:00 max Burpee Jump Squats
1:00 max Kipping Pull Ups
1:00 rest

Partner Workout!
For Time (28:00 Cap):
Row (3500/3000)
50 Front Squats (115/75)
200 Abmat Situps
100 SDHP (53/35)
30 Sled Pushes (115/90)
*Complete Reps however you want and in whatever order you want.
*Partners can work at same time but has to be different exercises.

26:00 AMRAP:
5 Hang Cleans
10 BW Squats
15 Over Box Jumps

December 30, 2019 – January 4, 2020

25:00 EMOM
1st: Max Row
2nd: 10 KB Squat Cleans (53/35)
3rd: Max Handstand Hold
4th: 10 Wtd. SL RDL (35/20) (5L/5R)
5th: Plank Hold

New Year’s Eve Workout!

For Time: (30min cap)
31 Push Presses (75/55)
31 KB Swings
31 Snatches (75/55)
31 Wall Balls
31 Toes to Bar
31 Deadlifts (75/55)
31 Box Jumps
31 Back Squats (75/55)
31 Double Unders
31 Thrusters (75/55)
31 Lunges
31 Burpees
Then, 365 meter Row

New Year 2020 Workout!


20:00 AMRAP
20 Pull Ups
20 Sit Ups
20 Push Ups
20 BW Squats
20 Cal Row

Endurance Work
A) 6:00 EMOM
1st: 12 MB Slams
2nd: 8 Cal Row (sprint)
3rd: 2 – 1/2 Lap Sprints

-Rest 2:00-

B) 6:00 EMOM
1st: 15 MB Slams
2nd: 10 Cal Row
3rd: 1 Lap (sprint)

-Rest 2:00-

C) 6:00 EMOM
1st: 18 MB Slams
2nd: 12 Cal Row
3rd: 1 “L” Lap (sprint)

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 (13min cap)
1/2 Burpees
Wall Balls
V-Ups or Lying Knees to Elbow

6 Rounds for Time: (26:00 Cap)
200m Row
10 KB Squat Cleans (53/35)
20 Wtd. Plate Split Squats (10 per leg) (45/25)
30 Mountain Climbers (hard count)

December 23 – December 28, 2019


A) 7:00
3 Sets:
4 Cleans
8 Goblet Squats

B) 16:00 EMOM
Max L-sit Hold
Max Handstand Hold
Max Bear Crawl
Max Half Burpees

 

CLOSED – MERRY CHRISTMAS EVE!

CLOSED – MERRY CHRISTMAS!

3 Rounds for Time
5 “L” Laps
10 Hang Cleans (115/75)
10 S2O
5 Strict Pull Ups

 

5 Rounds for Time
30 Wall Balls
30 Abmat Sit Ups
30 Walking Lunges
30 Medball Slams

24:00 AMRAP
5 Strict Chin Ups
10 Renegade Rows (35/20)
20 wtd. Box Step Ups
25 Flutter Kicks (hard count)

December 16 – December 21, 2019

Every 2:00 for 12 Rounds
20 BW Squats
10 Pull Ups
5 Push Ups

A) 12:00 Strength
3×2 Cleans @ 90%
3×1 Cleans @ 92.5%
6×20 Abmat Sit Ups

B) 12:00 AMRAP
30 OH Walking Lunges
30 Double Unders

12 days of Christmas
1 Lap
2 Bear Complex (75/45)
3 Wall Walks
4 Strict Pushups
5 Hang Cleans (75/45)
6 Burpee Over Bar
7 Med Ball G2O
8 Stationary Lunges
9 Deadlifts (75/45)
10 Sit ups
11 Med Ball Squats (20/14)
12 Med Ball Burpees

A) 6:00 EMOM
1st: Max L-sit Hold
2nd: Max Handstand Hold

B) 18:00 AMRAP
3 Push Press(135/85)
3 Push Jerk
8 KB RDL (53/35)
1 Lap

24min AMRAP:
400m Row
20 Unbroken Doubles (40 singles)
8 TGU (4R/4L) (35/20)

26:00 AMRAP
10 Goblet Squats
10 Burpee Pull Ups
250m Row

December 9 – December 14, 2019

Endurance Monday
A) 12:00 EMOM
1st: 100m Row (no pause)
2nd: 1 Lap
3rd: 20 MB Slams

B) 12:00 EMOM
1st: 150m Row (pause)
2nd: 1 MB Lap
3rd: 25 MB Slams

A) 10:00 Cleans
3×3 87.5%
3×1 90%

B) Climb the Ladder
2,4,6,8…
Deadlifts
HSPU
Squeeze into Hollow Hold
*Scaled to Pike Pushups/Downdog Push Ups

“Jackie”
For Time
1000m Row
50 Thrusters (45#)
30 Pull Ups

5 Rounds for Time:
30 Wall Balls
20 Toes to Bar
10 Box Jumps

24:00 Strength EMOM
1st: 5 OH Squats
2nd: 10 Push Ups
3rd: 15 KB Deadlifts
4th: 20 Pike Pulses

White Elephant Workout!

December 2 – December 7, 2019

A) 20:00 Strength
5×2 @ 85-87.5% Cleans
5×10 Dead Bugs
5×16 Kneeling Banded Rows (8R/8L)
5×12 SA DB Chest Press (6R/6L)

B) 5:00 AMRAP
20 Jump Squats
:30 Weightless Russian Twists

24:00 AMRAP
10 Pull Ups
15 Pike/Downdog Push Ups
25 Bicycle Crunches (Hard Count)
25 Cal Row

Benchmark!
“Hansen”
5 Rounds for Time (28min cap)
30 KB Swings (53/35)
30 Burpees
30 Abmat Sit Ups

A) 10:00 Partner EMOM
1st: Max Row for Meters
2nd: 30s Single Unders (speed)

B) 15:00 AMRAP
4 Laps Bear Crawl
8 DB Push Press
12 Box Step Ups (6R/6L)

A) 7:00 Practice
Alternate Between
:20 L-Sit Hold
:20 Nose to Wall Handstand Hold
10 Pistols (5R/5L)

B) For Time: 10,9,8…1 (15min cap)
Burpees
OH KB Swings
Pull Ups

24:00 AMRAP
10 DB Snatches (R) (40/25)
30 Wall Balls (20/14)
10 DB Snatches (L)
30 Double Unders