Current Workouts

A weekly list of our member workouts.

December 11 – December 16, 2017

5 Rounds:

2:30 to complete 500m Row
2:30 to complete 15 Pushups, 15 Pullups, 30 BW Squats
*Performed like an EMOM
*Break up reps however you want

A) *Benchmark* Max Clean (10mins)

B) 14min AMRAP
16 KB 1-ARM OH Lunges (35/25/20)
20 KB 1-ARM Russian Swings
10 Jump into Pullups

28min AMRAP:

4 Shuttle Sprints
4 Side Shuffle Sprints
:30 Plank
:30 Hollow Hold
:30 Superman Hold

A) Push Press 5 x 7 (12mins)

B) 12min EMOM:
1st: 6 Turkish Get-Ups (35/25/20)
2nd: 14 KB Thrusters
3rd: 14 KB Straight Leg Crunches

Partner Workout!

Partner 1:
5 BEAR Complex (115/95/65/45)
10 Bar Over Burpees
15 Abmat Situps
*Max row while other partner performs reps

8:00am White Elephant Christmas Workout!
Please RSVP to informational email (Creed will send out by Tuesday)
(Regular Class Times Canceled)

December 4 – December 9, 2017

25min AMRAP:

30 Double Unders (90 singles)
30 BW Box Step-Ups
30 Hollow Rocks

(Use KB on step-ups if looking to build strength)

A) Bench Press 5 x 7 (12mins)

B) 12min AMRAP:
4 Parking Lot Shuttle Runs
:30 Oblique Plank KB Hold Left
:30 Oblique Plank KB Hold Right

For Time (27min cap)

1-10 BB Thrusters (95/65/45)
10-1 BB Rollouts
*5 Burpees after each exercise

A) Back Squat 3 x 15 (10mins)

B) 14min EMOM:
Even: 8 Med Ball GTO + Slam Combo
Odd: 12 Russian Twist + Press Combo

Partner Workout!
2 Rounds:
3:00 Max Partner Frog Jumps
1:00 Rest
3:00 Max Squat Clean Thrusters
1:00 Rest
3:00 Max Jui Jitsu Situps
1:00 Rest

*Partners work one at a time on SCT with a 3 rep maximum per partner each turn

28min AMRAP:

400m Row
2 Bear Crawls
1:00 Hollow Hold

November 27 – December 2, 2017

A) Back Squat 6×4 (12min)

B) 14min EMOM:
Even: 16 1-Arm DB Clean and Push Press (40/30/20)
Odd: 10 Pushups into Sunrise Plank

For Time (30min cap):
5k Row

*If more than 8 in class, some will run 5k or perform a combination.

25min AMRAP:
Buy In: Max Handstand Hold (Benchmark)
1 KB Lap Sprint (53/35/25)
20 1-Arm Russian KB Swings
20 KB Goblet Squats
Handstand Hold (:45/:30)

28min AMRAP:

1 Lap
10 Jump Squats
20 Alligator Planks
1 Backwards Lap
10 Burpees
20 Mountain Climbers

Partner Workout!

For Time (28min cap):
80 Thrusters (95/75/55)
100 Pullups
2500m Row
5:00 Med Ball Wall sit (20/14)

27min EMOM:

1st: 10 med Ball GTO (20/14/10)
2nd: 14 med Ball Russian Twists
3rd: 10 med Ball Slams
*after each set, 5 backpedal/sprint cone touches

November 20 – November 25, 2017

For Time: (28min cap)

6 Rounds for Time:
5 Push Press (135/115/75/55)
10 Deadlifts
15 Burpees
20 Jump Squats

A) 5 Supersets (12min cap)
Pullups (5 Reps)
Weighted Close Grip Pushups (7 reps)
Rest :45

B) 14min AMRAP:
20 1-ARM KB Snatch (35/25/20)
10 1/2 Turkish Get-Ups
20 1-ARM KB Thrusters

**BENCHMARTK ALERT**
Creed-a-thlon!

(30min cap)

1600m Row
250 Double Unders (750 singles)
1600m Run (10 “L” Laps)

HAPPY THANKSGIVING!

HAPPY THANKSGIVING!

HAPPY THANKSGIVING!

November 13 – November 18, 2017

*MEMBER APPRECIATION WEEK* this week! Expect some fun stuff happening this week!

25min EMOM:

1st: MAX BB Sumo Deadlift (115/95/65/55)
2nd: MAX Burpees Over Bar
3rd: MAX BB Push Press
4th: MAX Hollow Hold
5th: REST

*MEMBER APPRECIATION WEEK* this week! Expect some fun stuff happening this week!

A) Front Squat 6 x 3 (12mins)

B) *BENCHMARK*
For Time: (12min cap)
2000m Row

*MEMBER APPRECIATION WEEK* this week! Expect some fun stuff happening this week!

For Time: (28min Cap)

18-15-12-9

Squat Cleans (135/95/65/45)
Lying Med Ball Scissors (20/14)
Over Box Jumps

*Begin Each Round With 2 Med Ball Laps

*MEMBER APPRECIATION WEEK* this week! Expect some fun stuff happening this week!

A. 4×8 Shoulder Press (10 Min)

B. 14 Min AMRAP:
10 Burpees
20 Hollow Rocks
30 Alternating Jumping Lunges

*MEMBER APPRECIATION WEEK* this week! Expect some fun stuff happening this week!

*No Evening Classes Today*
(Annual Coaching Team Retreat)

Partner Workout!

5 Rounds:
3 “L” Laps (each)
20 Partner Hand Slap Pushups
20 Partner Deadlifts (225/155)
20 Burpee Over Box Jumps (1 partner works at a time)

*No Classes Today*
(Annual Coaching Team Retreat)

November 6 – November 11, 2017

*BRING A FRIEND WEEK*
Bring as many friends as you want.
Friends workout for FREE as many times as they want!

24min EMOM:
1st: 8 Hang Snatches (75/45/35/25)
2nd: 12 Front Squats
3rd: 8 Burpees over Bar

*BRING A FRIEND WEEK*
Bring as many friends as you want.
Friends workout for FREE as many times as they want!

A) Bench Press 5 x 6 (10mins)

B) 14min AMRAP:
10 Turkish Get-Ups
:30 KB Plank Right
:30 KB Plank Left
:30 Hollow Hold

*BRING A FRIEND WEEK*
Bring as many friends as you want.
Friends workout for FREE as many times as they want!

8 Rounds For Time: (28min cap)
60m Shuffle
10 Pullups
60m Shuffle
10 Burpees
:30 Rest

*BRING A FRIEND WEEK*
Bring as many friends as you want.
Friends workout for FREE as many times as they want!

A. *BENCHMARK*
Max Clean (10 Min)

B. 14min AMRAP:
1 KB “L” Lap
14 KB Swings (53/35/25)
7 Chest to Bar Pullups

*BRING A FRIEND WEEK*
Bring as many friends as you want.
Friends workout for FREE as many times as they want!

Partner Workout!
For Time: (25 Min Cap)
Buy In: 16 Partner Sprints
*150 Butterfly Situps
50 Power Cleans (135/115/75/55)
*150 Goblet Squats (53/35/25)
Cash Out: 2000m Row *Partners must switch every 250m

*Partners can work at the same time

*BRING A FRIEND WEEK*
Bring as many friends as you want.
Friends workout for FREE as many times as they want!

28min AMRAP:

250m Row
:45 Reverse Pushup Plank
:30 Hollow Hold
20 Alligator Planks
10 Jump Squats

October 30 – November 4, 2017

**Halloween Dress-Up Day!**

25min AMRAP:

2 Alien Crawls
10 Zombie Get-Ups
20 Frankenstein Lunges

*Scream Surprise
*Paranormal Activity Surprise

A) *NEW BENCHMARK*
Max Hollow Hold

B) Back Squat 4 x 8 (10mins)

C) 12min AMRAP:
5 Strict Pullups
14 Hanging Bicycles
20 Box Step-Ups
20 Mountain Climbers

TABATA: (0:20-work, 0:10-off)

Burpees
Power Clean (95/75/45/35)
Wall Balls (20/14/10)
Situps
Handstand Hold

For Time: (30min Cap)

8 “L” Laps
20 Clean and Jerks (135/95/65)
4 Med Ball “L” Laps
20 Clean and Jerks
8 “L” Laps

Partner Workout!

25min AMRAP:
Partner 1: 15 Rower Pulls
Partner 2: 10KB Swings + 1 KB Farmer Carry Lap

*Accumulate as many meters and Farmer’s Carries as possible

27min EMOM:

1st: 150m Row
2nd: 20 Double Unders
3rd: 10 Burpees

October 23 – October 28, 2017

[FAWL BRAWL PARTICIPANTS] **Be sure to come today to practice moves**

A) BEAR Complex 5 x 3 (10mins)

B) 15min AMRAP:
10 Burpees
20 Lying Knees to Elbows
10 Over Box Jumps
Rest :45

A) Back Squat 4 x 10 (10mins)

B) 14 Min EMOM:
1st: 7 Pull-ups + 12 Med Ball Russian Twists
2nd: 7 Push-ups + 12 Hollow Rocks

7 Rounds for Time:
5 Deadlifts (225/175/115/75)
:30 Oblique plank L
:30 Oblique plank R
20 Alligator Planks

28min AMRAP:

10 Thrusters (95/75/55)
15 Med Ball GTO (20/14/10)
15 Med Ball Slams
2 Laps
:60 Rest

Partner Workout!

3500m Row
20 “L” Laps
30 Bear Crawls
*Partners work at same time, but on different exercises. Split up however you choose!

FALL BRAWL!

*Regular class times canceled today due to the event.
Didn’t register? Come and cheer on your Creed fam!

October 16 – October 21, 2017

*Benchmark Alert*

“Creed-a-thlon”: (30min cap)

1600m Row
250 Double Unders
1600m Run

A) 5 x 5 Weighted/Strict Pullups (10mins)

B) 15min AMRAP:
15 Single Arm DB OH Lunge (40/20)
15 Single Arm DB OH Lunge (40/20) (other arm)
30 Supermans
30 Abmat Situps

5 Rounds for Time: (28min cap)

5 Power Cleans (135/95/75/55)
10 Front Squats
5 Jerks
15 Pullups
Rest :90

A. 5×7 Barbell SDHP (10 Min)

B. For Time: (5 Min)
Max Weighted Plank (45/25)
*count your rest time

C. 50 Burpees for Time (7 Min)

Partner Workout!

4 Rounds For Time: (27 Min Cap)
3 Laps each
40 Pushups
120 Bicycles (every other leg = 1)
40 Kettle Bell Swings (53/35)
*Partners can work at the same time
**Reps do not have to be even

28min AMRAP:

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

October 9 – October 14, 2017

TABATA: (0:20-work, 0:10-rest: 8 rounds each move)
Burpees
Kettle Bell Swings (53/35/25)
Double Unders
Pushups
Goblet Squats (53/35/25)

A. 7 Min EMOM:
7 Back Squats at 60% of 1 RM

B. 16 Min AMRAP:
5 HSPU
10 Pistols
15 Pushups

3 Rounds for Time: (25min cap)

500m Row
30 Burpee Over Box Jumps
4 Laps

A) Overhead Squat 5 x 5 (10mins)

B) 14min EMOM:
Even: 14 Lateral shuffle cone touches
Odd: 25 Hollow Rocks

Partner Workout!

For Time: (28min cap)
Buy In: 1500 Row (split up how you want)
3 Rounds:
30 Burpees
40 BB Push Press
50 Walking Lunges
5 “L” Laps (run together…each partner has 5)

*Partners can work at same time…reps do not have to be even…partners must complete reps on each exercise before moving to next exercise)

28min AMRAP:

50 Double Unders
20 SDHP (53/35/20)
10 Strict Pushups
10 Jump Squats
1:00 Plank