Current Workouts

A weekly list of our member workouts.

June 24 – June 29, 2019

TABATA
Cal Row
Plank Hold
Suspended Bear Crawl
Jump Squats
Inverted Row

A) 8:00 Strength
5-5-3-3 Power Snatch

B) 4 Rounds for Time (16:00 Cap)
6 Deadlifts (+10# per round)
6 Bottom Half Burpees
6 Laps OH Plate Carry (Down = 1) (45/25)

24:00 AMRAP
10 Hang Cleans
10 Push Ups
20 Box Jumps

6×4:00 AMRAP
3 Laps/400m Row
Max Reps Turkish Get Ups
*Alternate Row and Run every round
*Do the same arm the entire round then switch next round

A) Every 2:00 for 8:00
4×3 Bench

B) 15:00 AMRAP
8 SA DB Snatches
8 SA DB Renegade Rows
8 SA DB Push Presses
4 Bear Crawls
*Alternate arms each round

4:00 EMOM
:40 Plank
Max Strict Toes to Bar

B) 3 Rounds for Time (20:00 Cap)
4 “L” Laps
30 Med Ball Squats (20/14)
15 Med Ball Sit Ups

June 17 – June 24, 2019

A) 18:00 Strength
4-4-3-3-3 Bench Press
5×8 Wtd. RDL
5×16 DB Bent Over Row (8 per arm)
5×16 Wtd. KB Split Squat (53/35) (8 per leg)

B) 5:00 AMRAP
10 Broad Jumps
10 MB Slams
15 Abmat Sit Ups

A) 8:00 Gymnastics Practice
3 Handstand attempts
:20 L-sit
20 Hollow Rocks

B) For Time (15:00 Cap)
150 Wall Balls
*Every time you break = Run 1 “L” Lap

Climb the ladder: (Start at 6 and go up by 2) (26:00 Cap)
Burpees
KB Swings
Cal Row

A) 10:00 Strength
5×3+1 Power Snatch OH Squat
3 Power Snatches + 1 OH Squat = 1 set

B) 4 Rounds for Time (15:00 Cap)
10 Shoulder to OH (95/65)
50 Double Unders
6 Sled Pushes (135/90)

A) 6:00 Gymnastics Practice
Pull Ups
V1. 3 Strict Pull Ups
V2. 3 Kip Swings + 2 Kipping
V3. 2 Kip Swings + 1 Eccentric Pull Up
10 Pike pulses

B) 18:00 AMRAP
2 Heavy Deadlifts
10 Close Grip Push Ups
10 SL Squats
3 “L” Laps (Clockwise)

24:00 AMRAP
30 Wreck Bag Walking Lunges
30 MB G2O
500m Row

June 10 – June 15, 2019

A) 8:00
5×3 Power Snatch
5×12 Jiu Jitsu Get Ups (6L/6R)

B) Descend the Ladder (15:00)
15,13,11,..3,1
MB Burpees
MB Slams
MB Sit Ups

A) 8:00 Strength
4-4-3-3 Bench
4×12 SL Glute Bridge (6R/6L)

B) 6:00 AMRAP
2 Wreck Bag Laps
8 SA DB Clean + Jerk (4R/4L) (45/30)


C) 6:00 AMRAP
10 1/4 Burpees
10 KB Backward Lunges (4R/4L) (53/35)

5×5:00 Window
In a 5:00 window complete..
3 Deadlifts (225/155)
20 Goblet Squats (35/25)
2 “L” Laps
Rest until next 5:00 Window

24:00 EMOM
1st: 10 MB Clean WB (20/14)
2nd: 15 OH KB Swings (53/35) + 10 DU
3rd: 150m Row Sprint
4th: 15 Push Ups + 10 DU

Partner Workout!
5×4:00 AMRAPs
4:00
Max Wall Balls
Wall Sit

4:00
Max Pull Ups
Hollow Hang

4:00
Max Push Ups
Plank Hold

4:00
Max MB Slams
OH Wreckbag Hold

4:00
Max Sit Ups
Hollow Hold

*1:00 transition between exercises

A) 12:00 AMRAP
8 BB Lunge Thruster Complex (75/45)
8 Bottom Half Burpees
2 Sled Pulls (down = 1, back = 2)

B) 12:00 AMRAP
8 KB Swings (70/53)
8 1/2 Burpees
2 Sled Pushes

June 3 – June 8, 2019

A) Every 2:00 for 8:00
4×4 Power Snatch
4×20 MB Russian Twists

B) 16:00 AMRAP
20 Skaters
10 Wreckbag Over The Shoulders
4 KB Front Rack Carry
1 Lap Forward Run
1 Lap Backward Run

7 RFT (24:00 Cap)
5 Power Cleans
15 Wall Balls
25 Double Unders

Benchmark!
1/2 Murph
5 “L” Laps
50 Push Ups
100 Pull Ups
150 Squats
5 “L” Laps

A) 10:00 Strength
5-5-4-4-4 Bench
5×4 1/2 TGU

B) Barbell Burnout for Time: (14min cap)
2 Rounds (55/35)
25 Hang Cleans
25 Thrusters
25 Burpees over Barbell

Partner Workout!
4 Rounds (28:00 Cap)
4 Laps
30 BB Ground to OH (95/65)
800m Row
14 BB Rollouts

SPLATurday Workout!
7am and 9am workouts ONLY (no 8am)

45:00 AMRAP
3 Rounds:
12 Alt. Hang DB Snatch
12 KB Swings (53/35)
12 Hanging Knee Tucks
4 Sled Pushes (135/90)
**After completing 3 rounds, 6 rounds, 9 rounds, etc… run 5 “L” Laps or row 800m. Must alternate each time between running and rowing

May 27 – June 1, 2019

Plank
Flutter Kicks/Butterfly Kicks
Bodyweight Squats
Pushups
Burpees
Pullups
Hands on Head Walking Lunges
Running
Mountain Climbers
Cross Arm Situps

A) 10:00
6-5-5-5-4 Bench
10 1 KB OH Press (5R/5L)
12 KB Plank Pull Throughs

B) 15:00 AMRAP
12 Cal Row
12 Burpee
20 Hands on Head Walking Lunges

4 Rounds for Time (26:00 Cap)
8 Hang Squat Clean (95/65)
8 HSPU/Pike Push Up
4 Medball Laps

A) 10:00
Snatch Complex 4x3reps
3 Snatch Grip Deadlift
2 Power Shrug
1 Power Snatch
15 Abmat Sit Ups for Speed

B) 14:00 AMRAP
10 wtd. Box Step Ups
3 Wall Walks
:60 Side Plank (30R/30L)

A) 6:00 Practice
4 Pistols per leg
4 Toes to Bar

B) For Time (18:00 Cap)
12-9-6-3-6-9-12
Burpee Pull Ups
Front Squats (115/95)
Lying Knees to Elbow
MB S2S Slams

28:00 AMRAP
40 Wall balls
60 Double Unders
30 1-DB Push Press (15R/15L)
ACE Entrance Run

May 20 – May 25, 2019

A) 14:00 Strength
5 sets of
1 Power Snatch + 1 OH Squat x4
10 Wtd. Lateral Squat (5R/5L)
12 Dead Bugs (6R/6L)

B) 8:00 AMRAP
4 1/2 Lap Sprints (:10 Rest between sprints)
15 Leg Raises

25:00 EMOM
5 Bench Press
12 V-Ups
8 Burpee Box Jump Overs
40 Double Unders
20 MB G2O (20/14)

21-15-9 For Time: (28min cap)
21 SA Banded Rows
21 Thrusters (85/55)
3 Laps
15 SA Bent Over Rows
15 Thrusters (105/75)
3 Laps
18 Renegade Rows (9L/9R)
9 Thrusters (115/95)
3 Laps

A) 8:00 Skill Practice
Handstands

B) 15:00 AMRAP
8 KB Windmills (4R/4L)
4 Inch Worm Push Ups
14 Reverse Lunges

Partner Workout
6 Rounds
Run 2 “L” Laps Together
Partner 1: 4 Sled Pulls (Opposite of Sled Push) (115/70)
Partner 2: 20 Box Jumps

10 Rounds For Time
3 Heavy KB Swings (70/53)
6 Strict Pull Ups
9 Push Ups
12 BW Squats
15 Cal Row

May 13 – May 18, 2019

A) 12:00 Strength
5×6 Bench
5×6 Chin Ups
6 Slow Wreck Bag OH 1/2 Squat (or squat to box)
B) 10:00 Strength AMRAP
4 Snatch grip deadlifts
:30 Hollow Hold
1 Wreck Bag Lap

A) 7:00 AMRAP
3 Hang Cleans
12 Split Squats (6R/6L)
8 Toes to Bar
-Rest 1:00-
B) 7:00 AMRAP
3 Hang Clean + Push Press
12 Reverse Lunges
8 Hanging Knee to Elbow
-Rest 1:00-
C) 7:00 AMRAP
3 Hang Clean + Push Jerk
12 Jumping Lunges
8 Hanging Knee Tucks

A) Benchmark-Bile (12min cap)

B) 10:00 AMRAP
20 Wall Balls (20/14)
10 BB Bent Over Rows (75/55)
20 Mountain Climbers

24:00 AMRAP
5 Hang Snatches (65/35)
400m Row
2 Bottoms Up Carry (Front Parking Lot Down/back=1) (35/26)
20 Abmat Sit Ups

4×5:00
In a 5:00 Window Complete…
2 “L” Laps
20 Goblet Squats (35/26)
2 Wall Walks
Max Med Ball Russian Twists (20/14)
1:00 Rest

26:00 AMRAP
10 Cal Row
20 MB Side to Side Slams
20 Pull Ups
20 KB Swings (53/35)

May 6 – May 12, 2019

30mins:
3RM Bench
5 “L” Laps for time
5RM Snatch

Time remaining:
Max Reps Sled Push(90/45)

5×4:00 AMRAP
In a 4:00 window Complete
1 Lap
8 SA KB/DB Rows (4R/4L)
8 SA KB/DB Snatch (4R/4L)
Max KB/DB Facing Burpees
1:00 Rest

For Time: (28min cap)
50 Double Unders
100 BW Squats
4 “L” Laps
4 “L” Laps Wreckbag
50 Kettlebell Swings (70/53)
25 Calorie Row
*Complete reps in whatever order you choose

A) 8:00 Strength
4×4 Overhead Squat

B) 15:00 AMRAP
10 Wreck Bag Cleans
20 Push Ups
ACE Entrance Run

Partner Workout!
For time
75 Bear Complex (95/65)
Plank Hold while waiting
20 Sled Pushes (135/90)
200 Flutter Kicks (every other)
*Complete reps in whatever order your choose

24:00 EMOM
1st: 3 Wall Walks
2nd: Wreckbag Marches
3rd: Max Chin Up Hold
4th: 14 Jui Jitsu Get Ups (7R/7L)

April 29 – May 4, 2019

A) 12:00 Strength
5×4 Bench Press
5×6 Wtd. TGU (3R/3L)

B) 12:00 AMRAP
2 Wall Walks
10 Wreck Bag Around the Worlds (5each way)
12 Skater Lunges

A) 10:00 Strength
4×10 Front Rack Backward Lunges
4×10 MB Slams

B) 14:00 AMRAP
8 1-Arm DB Clean & Jerk (4R/4L) (45/30)
8 Box Jumps
8 OH KB Swings (53/35)

TABATA!
Push Ups
Chin Ups
Sit Ups
Double Unders
Squats

24:00 EMOM
8 DB RDLs > Hollow Hold Out
4 Hang Cleans > Plank Hold Out
8 Goblet Squats > Hollow Hold Out
4 Push Jerks > Burpees Out

Partner Workout!
26:00 Climb the Ladder
3,3,3,30…4,4,4,40…
BB Push Press
MB G2O
Burpees
Mountain Climbers

“The Ghost” WOD
6 Rounds
1:00 Max Cal Row
1:00 Max Burpees
1:00 Max Double Unders
1:00 Rest

April 22 – April 27, 2019

A) 12:00 Strength

4×4 Front Squats
4×6 Pullups
4×1:00 Plank Hold

B) 12:00 AMRAP
10 SA Clean and Jerks (5R/5L)
10 KB SDLHP (70/53)
4 Waiter Walks (down =1)

A) 8min EMOM:
1st: 10 Hand Release Push Ups
2nd: 20 Jump Squats

B) 3RFT (15:00 cap)
12 Power Snatch (75/45)
12 Burpees
12 Wtd. Split Squats (6R/6L)
1 Lap

Creed-A-Thlon: (30min cap)
1600m Row
1600m Run (10 “L” Laps)
250 Double Unders (750 singles)

5RFT: (28min cap)
20 Pull Ups
20 1-Arm KB Swings (44/35)
20 Mountain Climbers
250m Row

A) 8:00 EMOM
1st: 25 Double Unders
2nd: Max Table Top Hold

B) 16:00 AMRAP
8 Hanging Knees to Elbow
10 Renegade Rows
5 Heavy KB Swings (70/53)
5 Hang Squat Cleans (95/65)

Splaturday!
For Time (60:00 Cap)
150 Burpees
150 Goblet Squats
150 Sit Ups
15 “L” Laps
*Reps split however