Current Workouts

A weekly list of our member workouts.

October 14 – October 19, 2019

12:00 to Find
3RM Front Squat
Max Push Ups

In a 4:00 Window
1 Lap Sprint Suicide run
200m Row Sprint
Max Burpees

5:00 AMRAP
20 Plyometric Reverse Lunges
10 Downdog Push Ups

A) 8:00
Handstand Practice
*Progression
Nose to Wall
HS Shoulder Taps
HS Hip Taps
Press to Handstand

B) 3 Rounds for Time (16:00 Cap)
4 Wall Walks
30 Abmat Sit Ups
750m Row or 4 “L” Laps

A) 14:00 Strength
6-5-4-3-2 Bench Press
8 Goblet Squats
12 V-Ups

B) 8:00 AMRAP
10 Squat Jumps to Box
7 Burpees

A) 10:00
5×3 Power Clean & Jerk
*Focus on Footwork

B) 12:00
4 rounds:
1:00 Max UNBROKEN KB Swings (53/35)
1:00 Max UNBROKEN Wall Balls (20/14)
1:00 Rest

A) 2:00
SL/DL Bounding

B) 6:00
Double Under Practice
*Progression
Single, Single, Single, stop
Single, single, single, jump high, stop
Single, single, single, double
single, single, double, single

C) 15:00 EMOM
1st: 30 Double Unders
2nd: 12 Strict Hanging Knee Raises
3rd: 20 Plate G2O (45/25)

26:00 AMRAP
20 KB Deadlifts (70/53)
10 KB Goblet Squats
10 Burpee Pull Ups
1 Lap Suicide Sprint Run

October 7 – October 12, 2019

A) 18:00 Strength
3×2 Front Squats @ 90%
3×1 Front Squats @ 92.5%
6×16 1-Arm OH Press (8R/8L)
6x:30 Hollow Hold (Weighted)


B) 5:00 AMRAP
10 Skaters
10 V-Ups

5 sets
In 4:00 complete:
1 Lap Sprint
10 Cal Row Sprint
10 Weighted Pushups
AMRAP Toes to Bar
*Rest 1 min after each round

A) Benchmark!
“Bile”
20 Burpees
10 “L” Laps

B) Climb the Ladder
1, 2, 3….10
Strict Pull Ups
Clean & Jerk (95/65)

A) Alternating EMOM x 12:00
1st: 6 Deadlifts (155/95) + 8 Heavy Goblet Squats (70/53)
2nd: 12 Hand-Release Push Ups

B) Alternating EMOM x 12:00
1st: 7 MB Squat Cleans + Max Abmat Sit Ups
2nd: 10 Plank Opposites + Max Reverse Lunges

Partner Workout!
24:00 AMRAP
40 DB Snatch (50/30) (10L/10R each partner)
20 Box Jumps
:30 1-Arm KB Suitcase Iso Hold
40 1/4 Burpees
20 Pistol Squats
*partners stay on the same exercise and take turns working
*on Suitcase hold, one partner holds while the other does Burpees or pistols

25:00 AMRAP
10 1-Arm DB/KB Thrusters (50/30)
20 Burpees
30 Jiu Jitsu Get Ups
40 MB Russian Twists

September 30 – October 5, 2019

A) Gymnastics Conditioning
On the 2:00 x 5 Rounds
12 1-Arm OH Walking Lunge (35/25)
12 Push Ups
8-10 Hanging Scap Forward Circles

B) 10:00 AMRAP
10 Kipping Pull Ups
15 Wall Balls
20 Abmat Sit Ups

5×4:00 AMRAP
80 Double Unders
5 Clean & Jerks (95/65)
Max Hollow Hold/L-sit hold
*Rest 1:00 Between AMRAPs

25:00 EMOM
1st: 6 Bench Press
2nd: 20 MB G2O
3rd: 20 V-Ups
4th: 12 Lateral Lunges (6R/6L)
5th: 100 Single leg Single Unders (50R/50L)

A) 10:00 Strength
5×2 Front Squats @ 85-87.5%
:30 Wtd. Plank (45/25)

B) 12:00 Ladder
21-18-15-12-9
KB Swings (53/35)
Kipping Pullups

Partner Workout!
28:00 AMRAP
As a pair accumulate…
20 Laps
100 cal Row
40 Sled Pushes (Down = 1) (160/115)
5:00 Plank Hold
*Split up reps however you want
*Execute in whatever order you want

For Time (28:00 Cap)
Buy In: 1000m Row or 6 “L” Laps
40 Abmat Sit Ups
40 OH KB Swings (53/35)
40 Walking Lunges
40 MB Squat Cleans (20/14)
40 Walking Lunges
40 KB Sumo DL High Pulls (53/35)
40 Abmat Sit Ups
Cash Out: 1000m Row or 6 “L” Laps

September 23 – September 28, 2019

A) 5:00
10 SL Glute Bridges (5R/5L)
10 Wtd. Abmat Sit Ups

B) 8:00
Max Clean & Jerk

C) 10:00 AMRAP
1 Suicide Sprint
25 Air Squats
15 OH KB Swings

A) 12:00 Strength
6×3 Front Squats @ 82.5%
5×10 Banded Pallof Press

B) 12:00 AMRAP
6,8,10… +2 Every round
6 Pull Ups
6 Power Snatch (75/55)

24:00 AMRAP
Even Rounds
10 Deadlifts (155/115)
15 Burpees
1 Lap

Odd Rounds
20 OH Plate Lunges
15 Burpees
1 Lap

5 Rounds for Quality
500m Row
50 Double Unders
15 Push Ups
4 Turkish Get Ups (2R/2L)
Rest 1:00 between rounds

25:00 Strength EMOM
1st: 5 Back Squats @ 65%
2nd: 16 1/2 Kneeling 1-Arm OH Press (8R/8L)
3rd: 12 Staggered Stance RDLs (7R/7L)
4th: 10 BB Bent Over Rows
5th: 40sec 2 KB OH Carry

26:00 AMRAP
2 Wtd. Laps (Wreckbag or MB)
20 Bottom Half Burpees
20 Reverse Lunges
30 Jiu Jitsu Get Ups
50 Mountain Climbers

September 16 – September 21, 2019

 

 

A) 12:00 Strength
6×4 Front Squats @ 77.5%

B) 8 Rounds (12:00 Cap)
5 Inverted Rows
10 Push Ups
15 Abmat Sit Ups

2 Rounds for time (24:00 Cap)
3 Laps
40 Wall Balls
400m Row
30 Pull Ups
15 Unbroken Burpees

 

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

 

 

For Time: (28:00 Cap)
10 Bench Press
20 Double Unders
10 MB Slams
8 Bench Press
40 Double Unders
10 MB Slams
6 Bench Press
60 Double Unders
10 MB Slams
4 Bench Press
80 Double Unders
10 MB Slams
2 Bench Press
100 Double Unders
10 MB Slams
Males: 155/20
Females: 85/14

 

Partner Workout!
26:00 AMRAP
Buy In: 60 Partner MB Russian Twists
60 Wtd. Rvs Lunges* (25/10)
60 Knees to Elbow*
60 Push Press* (75/45)
6 Laps (partners run together…both partners run 6 laps)
*Partner 1 works while partner 2 rests.  Switch reps whenever you choose

 

 

TABATA SATURDAY!
Hollow Hold
Strict Pull Ups
Heavy KB Swings (70/53)
Handstand Hold
Row

September 9 – September 14, 2019

A) 7:00 AMRAP
:30 Handstand Hold
20 V-Ups
20 Supermans
-Rest 1:00-
B) 7:00 AMRAP
:30 Handstand Plate Walks
15 Crab Opposites
15 Leg Raises
-Rest 1:00-
C) 7:00 AMRAP
:30 Handstand Shoulder Taps
10 Squeeze into Hollow Hold
10 Plank Up/Downs

A) Every 2:00 for 10:00
5 Front Squats at 75%
*1sec pause at bottom
10 KB Plank Pull Throughs

B) Ladder (1,2,3…10) (15:00 cap)
Hang Power Clean (145/105)
**2 1/2 Lap Sprints after odd rounds
**20 Plank Shoulder Taps after even rounds**

9/11 “Tribute”
2001m Row or Run (12 “L” Laps)
11 Box Jumps
11 Thrusters (105/75)
11 Burpee Pull Ups
11 Power Cleans (135/95)
11 Pike Push Ups
11 KB Swings (53/35)
11 Toes to Bar
11 Deadlifts (135/95)
11 Push Jerks (105/75)
2001m Row or Run (12 “L” Laps)

4 Rounds for time
5 Thrusters (95/65 +10lbs/rd)
20 Abmat Sit Ups
20 Push Ups

3 Rounds
0-2:00 Run for Laps
2:00-4:00 Row for meters
4:00-6:00 MB G2O
Rest 2:00
*Start each round at the top of 8:00

SPLATURDAY! (7am & 9am only)

Down & Back Chipper (60:00 Cap)
Buy In: 2 Sprint “L” Laps
50 KB Swings
40 Wall Balls
30 Box Jumps
20 Burpees
10 DB Clean & Jerk (55/35) (5R/5L)
20 Burpees
30 Box Jumps
40 Wall Balls
50 KB Swings
Cash out: 20 Sled Pushes (135/105)

September 2 – September 7, 2019

 

5 Rounds: (45min cap)
4 Laps (around building) (1 Backward/3 Forward)
30 Jumping Lunges
20 1-Arm KB Push Press
30 Med Ball Russian Twists (20/14)

 

Endurance EMOM
:40on/:20off
Max Doubles/Singles
Max Sled Pushes (135/95)
Max Row (cals)
Handstand Hold

 

 

A) 12:00 Strength
5 sets:
5 Heavy Goblet Squats @ 32X1 Tempo
8-10 Push Ups @ 21X1 Tempo

B) 12:00 AMRAP
20 Half Burpees
20 Box Jumps

24:00 CONT.
4 Front Squats (Strength)
30 Bicycle Crunches (hard count)
1 “L” Lap

For time: 50-40-30-20-10
Abmat Butterfly Sit Ups
OH Plate Walking Lunges (45/25)
*After each round perform 200m Row Sprint or 1 “L” Lap Sprint

5 Rounds for Time: (28min cap)
15 Toes to Bar
5 Hang Clean + Jerks (135/95)
1:00 Wall Sit

August 26 – August 31, 2019

Pre-cycle Test

12:00 to Find
3RM Front Squat
Max Push Ups

In a 4:00 Window
1 Lap Sprint Suicide run
200m Row Sprint
Max Burpees

5:00 AMRAP
20 Skaters
10 Downdog Push Ups

 

 

A) 6:00 AMRAP
10 Box Jumps
10 MB S2S Slams

B) 6:00 AMRAP
2 Sled Pushes (160/115)
10 Wreckbag/KB Squats (35)

C) 10:00 Strength
5×3 Push Jerk
5×10 1-Arm KB Swings (5R/5L)

3 Rounds for Time (28:00 Cap)
3 Med Ball Laps
30 Wall Balls
30 MB Burpees
30 Hollow Rocks

5 Rounds for Time (27:00 Cap)
500m Row
3 Wall Walks
8 Power Snatches (95/65)

25min EMOM
1st: 25 Double Unders
2nd: 5 Squat Cleans (135/85)
3rd: 15 Heavy KB Swings (70/53)
4th: :50 Hollow Hold
5th: 150m Row Sprint

26:00 AMRAP
8 Turkish Get-Ups (35/20)
30 BW Squats
4 Bear Crawls

August 19 – August 24, 2019

Post-Cycle Test
A) 12:00 to find
3RM Deadlift

B) 12:00 AMRAP
2 Laps (clockwise)
20 Med Ball Russian Twists (every other side)
20 Med Ball Reverse Lunges (10R/10L)

Post-Cycle Test
A) 14:00 to find
2000m Row Time
Max Strict Pull Ups

B) 12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Dips
40 Cross Body Climbers (every other side)

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

5×3:00 AMRAP
2 Power Cleans
7 Push Ups
10 BW Squats
150m Row Sprint
*Rest 1:00 after each AMRAP

For Time: 21,18,15,…1
*Subtract 3 every Round
Stationary Lunges
Sit Ups
Burpees

5 Rounds for Time
4 Laps
25 KB Swings
*20 Pull Ups
*SORENESS ALERT!
New Creeders only do 10

August 12 – August 17, 2019

26:00 AMRAP
500m Row
20 Medball G2O
20 Medball Side-2-Side Slams
4 “L” Laps

New 45 Challengers:
“Baseline”
For Time: (13min cap)
Buy In: 2 Laps
15-12-9
BW Squats
KB Swings (26-35/20-26)
Abmat Situps
Cash Out: 2 Laps

A) 8:00
5×1 Deadlifts @ 90-92.5%

B) 14:00 AMRAP
12 Pull Ups
6 DB/KB RDLs
12 Hand Release Push Ups
12 Jump Squats

24:00 AMRAP
8 Squat Cleans (135/85)
8 Burpees Over Bar
30 Double Unders (90 singles)
3 “L” Laps

A) 12min Strength:
4 Supersets:
5 Bench Press
14 DB 1-Arm Row
:30 Hollow Hold

B) For Time: 12min cap
10 Pullups
500m Row
20 Pullups
500m Row

Partner Workout!
26:00 AMRAP
20 Hang Cleans (95/55)
20 Push Press
20 Back Squats
20 Heavy KB Swings (70/53)
*One partner works at a time
*1 Lap (both partners) after every EXERCISE

24:00 EMOM
10 1-Arm DB Thrusters (40/25)
12 Jiu Jitsu Get Ups (5R/5L)
6 Burpee Tuck Jumps
25 Hollow Rocks