Current Workouts

A weekly list of our member workouts.

December 10 – December 15, 2018

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

A) 10:00 to Find
3RM hang clean
Max L sit
B) 10:00 to Find
1500m Row Time
Max Handstand Hold

4 Rounds for Time
10 Burpees
15 Box Jumps
15 Push Ups
40 Double Unders
:45 Handstand Hold

A) 10:00 AMRAP
5 Hang Cleans
10 Pull Ups
20 Sit Ups
B) 10:00 AMRAP
2 Laps
10 KB Swings
10 Goblet Squats
10 Medball Slams

“Fight Gone Bad”
3 Rounds for Total Reps
1 Minute Max Wall Balls (20/14)
1 Minute Max SDLHP (75/55)
1 Minute Max Box Jumps
1 Minute Max Push Press
1 Minute Max Row Calories
1 Minute Rest

10 Rounds:
Every 2:00
1 Med Ball Lap
15 BW Squats
Max Burpees
*0:45 rest between rounds
*Score = total number of burpees

December 3 – December 8, 2018

A) 18:00 Strength
5×2 Front Squat
5×6 Strict toes to Bar
5x :20 Bottoms Up Hold

B) 6:00 AMRAP
1 Bear Crawl
10 Split Squats (5R/5L)
4 Burpees

24 Min EMOM
1st: 4 Bench Press
2nd: Max Bottoms Up Laps
3rd: 1 Lap
4th: :30 Side Plank (R/L)

For Time: (26min cap)
2 “L” Laps
21 Deadlifts (135/75)
21 Renegade Rows
4 “L” Laps
15 Deadlifts (155/95)
15 Renegade Rows
6 “L” Laps
9 Deadlifts (185/135)
9 Renegade Rows


15min EMOM
1st: 5 Hang Cleans
2nd: 6 HEAVY DB Push Press + 3 Burpees
3rd: 30 Plank Shoulder Taps

8min AMRAP
60 Single Unders
:30 Handstand Hold

26:00 Climb the Ladder
Add 2 Every Round
5 Cal Row
5 Pull Ups
5 Goblet Squats

Rob’s graduation workout!

November 26 – December 1, 2018

Tabata!
DB Snatch
Hollow Rocks
BB Push Press (95/55)
Wtd. Glute Bridges
Forward/Backward Bear Crawl

A) 16:00 Strength
4-4-4-3-3 Front Squat
5×8 Hand Release Push Ups
5×6 Pull Ups

B) 8:00 EMOM
Odd: 25 Medball Mtn. Climbers
Even: 20 Medball Slams

“Hansen”
5 Rounds for Time
30 KB Swings
30 Burpees
30 Abmat Sit Ups

A) 18:00 Strength
5×4 Push Press
5×8 Banded Rows
5×5 HEAVY 2-DB RDLs

B) 6:00AMRAP
10 Bottom Half Burpees
10 V-Ups

26:00 AMRAP
Partner Workout
2 “L” Laps
20 Deadlifts (155/95)
20 Partner Pushups
20 Jump Squats
20 Medball Sit Up Passes

28:00 AMRAP
250m Row
8 Hang Cleans
16 1-Arm DB Thrusters
8 Turkish Get-Ups

November 19 – November 24, 2018

A) 14:00 Strength
6×3 Front Squat
4 Bottoms Up Carry Lap
:20 Hollow Hold

B) 8:00 AMRAP
4 Burpee Pull Ups
4 Burpee Tuck Jumps
20 Cross Body Climbers

A) 15:00 Strength
5×5 Push Press
5×5 1 Leg DB/KB RDL
5×5 DB/ KB Split Squat

B) 10:00 AMRAP
15 1/4 Burpees
15 KB Swings (53/35)
15 Double Unders

24min AMRAP
10 KB SDHP
10 Push Ups
10 1-Arm DB Thrusters
10 Box Jumps
2 “L” Laps

*CLOSED* HAPPY THANKSGIVING!

*CLOSED* HAPPY THANKSGIVING!

*8am ONLY Today*

30min EMOM

Max Wall Ball

Max Row (Cals)

Max Toes to Bar

1-Arm DB Push Press

1 “L” Lap

Rest

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