Current Workouts

A weekly list of our member workouts.

May 21 – May 26, 2018

 

 

6:00
3×5 Deadlifts
2×7 Pistols

6:00
3×6 Shoulder Press
2×8 1-Arm DB Bent Over Row

9:00
3 Rounds:
1:00 Max Burpee Jump Squats
1:00 Max Handstand Hold
1:00 Max KB Swings

18:00
5 Rounds:
2 Deadlifts
5 Goblet Squats
5 Pullups
:30 Hollow Hold

6:00 AMRAP
Partner 1: 2 laps Suitcase Carry
Partner 2: Mountain Climbers

 

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

 

 

7:00
6×1 Deadlifts

6:00
3×4 Push Press
3×8 Goblet Squats

6:00 AMRAP:
1 Lap Sprint
20 1/2 Bicycle Crunches

or…

Creed-A-Thlon Make-Up

6:00
1×10 Deadlifts
3×7 Pullups

6:00
1×10 Shoulder Press
3×3 laps Farmers Walk

9:00:
3:00 Station
25 Pushups
Max Mountain Climbers
3:00 Station
12 TGU
Max Burpees
3:00 Station
25 Wall Ball
Max Hollow Hold

28min AMRAP:
1/2 lap Med Ball sprint (20/14)
10 Med Ball GTO
1/2 lap Med Ball sprint
15 Push-ups
20 Hollow Rocks

May 7 – May 12, 2018

 

*NEW BENCHMARK*

A)  “The Exceptional Eight”

8 Rounds:

8 KB Goblet Squats (70/53)

1 “L” Lap

B)  Skills Practice

(Kipping Pullups, Heavy Turkish Get-Ups)

 

A)   5 Supersets (12min Cap)

3 Deadlifts

14 Twisting Sunshines (7 each side)

or

“The Exceptional Eight” Make-up

B)  12min AMRAP

10 1-Leg RDL + Row (5 each side) (35/25/15)

10 Burpees

20 Shoulder Taps

 

 

5 Rounds for Time (26min Cap)

1:00 Handstand Hold

20 KB Thrusters (53/35/25)

1 Lap Suitcase Carry (switch hands at far cone)

2 Laps

???

Partner Workout!
30 min AMRAP:
15 Cal Row
15 1/2 Burpees
20 1-Arm KB Stationary Backward Lunges (53/35/25)
14 Later Bear Crawl Cone Touches

*Partners staggered start. Leading partner must stay only 1 exercise ahead of trailing partner. Score = trailing partner’s score.

Half Murph!  (35min Cap)

5 “L” Laps

50 Pullups

100 Pushups

150 BW Squats

5 “L” Laps

April 30 – May 5, 2018

A)  Death by H.R. Pushup (2,4,6,8, etc every :30)

B)  18min AMRAP:

8 KB Hang Clean/Front Squat Complex (2 Hang Cleans + 1 Front Squat)

16 KB Backward Lunges

25 Abmat Situps

 

101 version:

A) Same as above

B) 16min AMRAP:

8 BB Hang Clean/ Front Squat Complex

14 BW Backward Lunges

20 Abmat Situps

 

 

For Time:  (27min cap)

3 Rounds:
4 “L” Laps
15 Clean + Jerks (135/115/85/55)

Rest 2:00

3:00 Max Front Squats

 

101 version:

For Tiime: (27min cap)

3 Rounds:

3 “L” Laps

10 Clean and Jerks (35)

Rest 2:00

2:00 Max BW Squats

 

26min AMRAP:

16 Speed Skater Squats

20 Kneeling KB 1-Arm Presses (35/25/20)

10 Bottom Half Burpees

10 Calorie Row

*2 Wall Walks or 7 Downward Dog Pushups at the start and every 3:00

 

101 version:

Same as above except 10 Goblet Squats instead of speed skater squats

Downward Dog Pushups instead of Wall Walks

 

A)  Death by Pullup (3,6,9,12, etc)

B)  For Time (15min Cap)

Buy In: 75 Hollow Rocks

5 Rounds:
7 Burpees
22 KB Swings (53/35/25)

Cash Out:  75 Hollow Rocks

 

101 version:

Same as above except 30 Hollow Rocks and 3 Rounds instead of 5 on part B

 

Partner Workout!

25 Hang Cleans (135/115/85/55)

30 Chest to Bar Pullups

25 Push Jerks

100 Double Unders (300 singles)

50 Burpees

100 Double Unders

25 Push Jerks

30 Chest to Bar Pullups

25 Hang Cleans

*At the start and at every 3:00, 1 partner sprints 1 Lap

 

101 version:

Work alone and perform 10, 10, 10, 100 singles, 20 Burpees

 

28min AMRAP:

250m Row (Sprint)
20 Weighted Sunshines (10/5)
2 “L” Laps
30 Alligator Planks

 

101 version:

Same as above except 22min AMRAP

 

April 23 – April 28, 2018

Tabata!

Half Burpees

Pullups

KB SDHP (53/35/25

KB RDL

KB 1-Arm Push Press (4 sets on one arm then switch)

 

101 version:  Same as above except 5 rounds instead of 8

A) *BENCHMARK*

13mins to find 1RM Front Squat

*If time remaining after max is found, perform one burnout set of 20+ reps until failure

B)  12min EMOM:

1st Max Hang Power Snatch (Bar)

2nd Max Hanging Knee Tuck

3rd:  Max Rear Support Raises

 

101 version:  same as above except no burnout set on part A and 9mins instead of 12 on part B.

For Time:  (28min Cap)
30 Power Clean and Jerks (155/115/85/55)

10 “L” Laps

30 Pistols

1600m Row

50  Burpees Over Bar

 

101 version:

20 Power Cleans (35)

6 “L” Laps

30 BW Squats

800m row

20 Burpees Over Bar

 

 

A)  6 Supersets (13mins)

3 Deadlifts + :30 Hollow Hold

or…

*BENCHMARK* Make-up:

13mins to find 1RM Front Squat

*If time remaining after max is found, perform one burnout set of 20+ reps until failure

B)  10min AMRAP:

2 Broad Jumps (length of gym down and back = 1)

Max Handstand Hold

1 Lap (1/2 lap forward, 1/2 lap backward)

 

101 version:  same as above except 1 Broad Jump

 

25 Min AMRAP:

50 Double Unders

12 Push Press (95/75/65/45)

20 KB Backward Lunges (53/35/25)

 

101 version:

20min AMRAP:

50 Singles

10 Push Press (35)

14 Backward Lunges (bodyweight)

 

A) 14min AMRAP:

12 Pushups

12 Jump Squats

12 Burpee Over Box

B)  For Time:  (10min cap)

20 Partner Sprints

 

101 version:

A)  14min AMRAP:

8 Pushups

8 Jump Squats

8 Burpee Over Box

B) same as above

 

 

April 16 – April 21, 2018

A)  5 x 5 Hang Squat Clean (11mins)

B)  Upper Body Tabata!

Pushups

Push Press

Bench Dips

 

27 Min AMRAP:

1:00 Straight Leg Toe Touches

7 Back Squats (135/115/95/65)

1 Lap Sprint

1:00 6″ Hold

7 Back Squats

1 Lap Sprint

1:00 Max V-Ups

7 Back Squats

1 Lap Sprint

0:00 – 10:00 – 10 “L” Laps, Max Clean and Jerks (135/95/65/45)
10:00 – 12:00 – Rest
12:00 – 20:00 – 5 “L” Laps, Max Power Snatch (115/85/55/35)
20:00 – 22:00 – Rest
22:00 – 27:00 – 2 “L” Laps, Max Thrusters (95/65/45/35)

*Score = total # of reps

For Time:  (28min cap)

21, 18, 15, 12, etc…

Pullups

Goblet Squats (53/35/25)

Burpees

Partner Workout!

27min AMRAP:

Partner 1: Row
Partner 2:
15 Wall Ball (20/14)
20 Bridge Leg Raises
20 Med Ball Situps

 

A. 12 Min Hollow Hold:

*5 burpees every time you rest*

B. 12 Min AMRAP:

2 Bear Crawl (down and back)

10 Push-ups

1 Medball Lap (20/14/10)

April 9 – April 14, 2018

 

28min AMRAP:
25/20 Calorie Row
21 Burpees
15 Pushups
12 Clean and Jerks (95/65/45)
rest 2:00 minutes

 

 

A)  *BENCHMARK*  (6mins)

MAX Pullups (Kipping/Strict/Weighted)

B)  15min EMOM:

1st:  4 Front Squats + 4 Thrusters (115/95/65/45)

2nd:  14 Jiu Jitsu Get-Ups

3rd:  14 Med Ball GTO (20/14)

 

 

A) 6min AMRAP:

MAX Burpee Pullups

or… *BENCHMARK*  make-up

B)  For Time:  (10min cap)

150 Wall Ball (20/14/10)

A. 5×5 Squat Cleans (11mins)

B. 14 Min ARMAP:

5 Fast Burpees

10 Pullups

15 KB SDHP (53/35/25)

 

Row (3500/3000)
60 Deadlifts (225/195/135/85)
200 Abmat Situps
100 Burpees
*Complete Reps however you want and in whatever order you want.
*Partners can work at same time but has to be different exercises.

30min AMRAP:

3 “L” Laps

30 Double Unders

1:00 Hollow Hold (accumulate seconds as needed)

April 2 – April 7, 2018

A) 3 Rounds For Time: (12min Cap)
500 Meter Row
12 Deadlifts (Bodyweight on bar)
21 Over Box Jumps

B) 6 Rounds for Time: (12min Cap)
15 BW Squats
1 Forward Sprint
1 Backward Sprint
:15 Rest

A) 15min EMOM:

1st: 7 Clean + Jerks (115/95/75/55)
2nd: 14 Med Ball Pushups
3rd: 20 Med Ball Russian Twists

B) BRING SALLY UP!

27min AMRAP:

300m Row
30 1-Arm KB Push Press (35/25/20)
30 Plank Knee to Elbow Crossover
1:00/0:30 Hollow Hold

A) 4 Supersets: (11min cap)
8 BB RDLs
8 BB Rollouts

B) 6 x 250m Row (11min cap)
0:30 rest
*record fastest and slowest row

A) For Time: (22 min cap)
Buy In: 30 Burpee Jump Squats
3 Rounds:
6 Farmer’s Carry (53/35/25)
25 Goblet Squats
Cash Out: 30 Burpee Jump Squats

B) Free Time! (Pick a skill that you want to improve on)

Mini-Murph: (40min Cap)

1/2 Mile Run (5 “L” Laps)
50 Pullups
100 Pushups
150 BW Squats
1/2 Mile Run

March 26 – March 31, 2018

A) Power Clean 5 x 5 (12mins)

B) 12min EMOM:
1st: 10 BB Thrusters (115/95/65/45)
2nd: 12 Toes to Bar
3rd: :30/:45 Hollow Hold

TABATA!

Back Squats (135/115/85/65)
Pushups
L-Sit
Russian KB Swings (70/53/35)
Bottom Half Burpee

27 Min AMRAP:

1 Lap Forward Run

1 Lap Backward Run

5 BB Snatches (65/55/45/35)

10 Push Press

10 Front Squats

5 Burpee Over Bar

??? (SURPRISE) ???

Partner Workout!

4 Rounds For Time: (27 Min Cap)

6 Laps

60 OH Walking Lunges (45/35/25/15)

120 Bicycle Crunches (every other leg=1)

60 Russian KB Swings (53/35/25)

*Partners CAN work at the same time

**Reps do NOT have to be even

28min AMRAP:

400m Row or 2 “L” Laps
20 BW Squats
15 Broad Jumps
10 Pullups
:30 Rest

March 19 – March 24, 2018

A) 4 Supersets: (10mins)
10 Back Squats
:30 Flutter Kicks

B) 12min EMOM:
Even: :30 Chinup Hold + :05 Eccentric
Odd: 20 GTO (speed)

A) 12mins:
5 x 6 Sumo Deadlift w/ :30 rest between sets
5 x :30 3-way Plank

B) For Time: (12min cap)
50-40-30-20-10
Double Unders
Abmat Situps

A) 4 Supersets:
Max Chinup Hold
Max Weighted Pushups (45/25/15)

B) 12min EMOM:
1st: 16 Walking Lunges
2nd: 16 Plate Push Press (45/25/15)
3rd: 1:00 Wall Sit

(Tapering for SIO / Not Tapering for SIO)

28min AMRAP:

150/250m Row
10/25 Russian Swings
5/20 Goblet Squats
10/15 2-Way V-Ups
:30/:00 Rest

(Tapering for SIO / Not Tapering for SIO)

28min AMRAP:

2/1 “L” Laps
10/25 BW Squats
10/20 Pushups
5/10 Burpees
1:00/:30 Rest

SPRING IT ON EVENT!
*No Regular Class Times Today*

March 12 – March 17, 2018

SPRING IT ON PRE-TESTING!
– Wouldn’t you like to know 😉 –

27min AMRAP:
8 Pullups
8 Pushups
20 Hollow Rocks
1 Lap Sprint
:30 Rest

or…

Spring It On Pre-Testing Make-Up Day

8 Rounds For Time: (28min Cap)

:15 Pullup Hold
10 OH Plate Walking Lunges (35/25/15)
10 Plate Scissors
:15 Pullup Hold
10 Plate GTO
10 Plate Russian Twists

A) 5 Supersets
8 Deadlifts
12 Pushup Position Opposites

B) 10min EMOM:
12 Jump Squats
5 Burpees

28min AMRAP

Partner 1:
1 Lap Forward
1 Lap Backward

Partner 2:
8 Back Squats (135/115/75/55)
4 Push Press
Max 1/2 Bicycles

TABATA!
(8 Rounds per exercise :20 work, :10 rest)

Burpee Over Box
Rear Supports
Row (cals)
KB Step-Ups
Single Unders