Current Workouts

A weekly list of our member workouts.

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

October 2 – October 7, 2017

A) Bench Press 12-10-8-6-4-2 (12mins)

B) For Time: (12min cap)
1000m Row
Rest 1:00
1000m Row

5 Rounds for Time: (25 Min Cap)

2 Dumbbell Laps (40/30/20/10)
16 1-Arm Dumbbell Thrusters
16 Dumbbell 1-leg V-ups

6 Rounds for Time: (25min Cap)

10 Russian KB Swings (53/35)
10 Squat Cleans (115/95/75/55)
15 Over Box Jumps

A) Front Squat 5 x 6 (10mins)

B) 14min EMOM:
Even: 30 Mountain Climbers
Odd: 2 Bear Crawls

For Time: (28 Min Cap)

Partner Workout!
200 Body Weight Squats
100 Pull-ups
200 Straight Leg Sit-ups
100 Burpees
20 “L” Laps

**Break up reps however you want

27min AMRAP:

4 “L” Laps
20 Pushup Plank Sunrises
:30 Hollow Hold
20 Med Ball Thrusters (20/14/10)

September 25 – September 30, 2017

10 Rounds for time: (30min cap)

5 Thrusters (115/95/75/55)
10 Pullups
1 Lap
0:45 Rest

A. For Time: (12 Min cap)
30 Clean and Jerk (155/135/85/55)

B. For Time: (12 Min cap)
50-40-30-20-10
Double Unders
Sit-ups

A) 7 Rounds for time: (14 min cap)
7 Power Cleans
7 Burpees over Bar

B) “Bring Sally Up” (115/95/75/55)

A) 5 x 8 HSPU (Work one level beyond your ability)

B) 12min EMOM:
Even: 6 Turkish Get-Ups
Odd: 14/12 cal Row

Partner Workout: (25 Min Cap)

300 Mountain Climbers
100 Plate Scissors
200 Double Unders
100 Pullups
6 “L” Laps
100 Pushups
6 “L” Laps
*Partners work together on each exercise. Reps do not have to be even. Partners can work at the same time.

A) 12 min EMOM:
Even: 1 Med Ball “L” Lap
Odd: 16 Med Ball GTO

B) EMOM:
Death by Row (cals)
2,4,6,8, etc.

September 18 – September 23, 2017

5 Rounds:
1:00 Max Double Unders
1:00 Max Supermans
1:00 Max Wall Ball
1:00 Max Hollow Rocks
1:00 Max KB Swings (53/35/25)
1:00 Rest

A) Deadlifts: 6 x 3 (12mins)

B) *Benchmark*
2000m Row (12min cap)

2 Rounds for Time:
150 Mountain Climbers
60 BW Squats
30 Pullups
7 “L” Laps

A) Hang Clean + Split Jerk 6 x 3 (12min)

B) 13 min AMRAP
10 Clean + Jerk (95/75/55/45)
20 Plate Scissors
30 Bar Jumps

Partner Workout!

3 Rounds:

3:00 Max Stations:

Station 1:
P1: Hanging L-Sit Hold
P2: Knees to Elbow

Station 2:
P1: Overhead Plate Hold (45/25)
P2: Overhead Plate Walking Lunges

Station 3:
P1: Wall Sit
P2: Body Weight Squats

-1 Min REST between rounds
-Switch anytime during the 3:00
-Score= total number of reps each station

5 Rounds:
1:00 Max Single Unders
1:00 Max Burpees
1:00 Max BW Squats
1:00 Max Lying Knees to Elbow
1:00 Max KB SDHP (53/35/25)
1:00 Rest

September 11 – September 16, 2017

A) Back Squat 5 x 6 (10mins)

B) 6min Max Row (cals)

C) 6min AMRAP:
10 1/4 Burpees
10 Hollow Rocks
10 Lying Knees to Elbows

A. For Time: (18 Min cap)
10-1, 1-10
Pullups
Weighted/Strict Pushups
*10 1/2 burpees after each round

B) 7min AMRAP:
10 BW Squats
6 Turkish Get-Ups (35/25/20)

5 Rounds: (25min cap)

2 Med Ball Laps
10 Thrusters (115/95/75/55)
6 Push Press
10 Barbell SDHP

A) Strict Press 5 x 5 (10mins)

B) 12min EMOM:
Even: 2 Bear Crawls
Odd: 10 Burpees

Partner Workout!

2 Partner KB Laps (53/35)
50 Static Squat Med Ball Tosses
50* KB Swings
50* Lying Leg Lifts
*Split up however you want

25min AMRAP:

10 1-Arm Man Makers (35/25/15)
10 DB Goblet Squats
10 1-Leg RDL
50 Mountain Climbers

September 4 – September 9, 2017

Labor Day “CHALLENGE” Workout

5 Rounds (60min cap):

30 Wall Ball
30 Burpees
5 “L” Laps

26 Min AMRAP:

15 Pullups
15 Goblet Squats (53/35/25/18)
15 Hand Release Pushups
250m Row

15-12-9-6-3 (28min cap):

Thrusters (115/95/75/55)
Burpee Over Bar
Russian KB Swings (70/53/35)
*1 Backward Lap between each round

Tabata!
(0:20-work, 0:10-rest)

Half Burpees
Hollow Rocks
Jumping Lunges
KB SDHP (53/35/25)
Lying Leg Raise

Bile (Benchmark): (13min cap)
20 Burpees
10 “L” Laps

Partner Maxes:

3:00 Max Walking Lunges
:30 Rest
3:00 Max 1-Arm DB Push Press (45/35/25/15)
:30 Rest
3:00 Max Bear Crawl
:30 Rest
3:00 Max 1-Arm DB Row

25min AMRAP:

2 “L” Laps
15 Toes to Bar
20 Med Ball Ground to Overhead
25 Russian Twists

August 28 – September 2, 2017

8 Rounds for time: (30min cap)
1 Med Ball Lap
10 Pullups
1 Med Ball Lap
10 Burpees

A. 5×5 Hang Cleans (10 Min)

B. For Time: (10 Min cap)
100 Kettle Bell Swings (53/35/25)
*15 Burpees every time you STOP performing swings (can’t just stand and hold the KB)
**If you have shoulder issues/tweaks, perform Russian Swings instead.

Optional Bonus: (time-permitting)
150 Mountain Climbers
100 Hollow Rocks

A. **Benchmark**
5-5-3-3-1-1 Front Squats (10 Min)

B. 14 Min AMRAP:
10 Burpees
20 DB Snatches (35/30/20/15)
30 V-ups

A. 12 Min EMOM:
Even: 12 Hand Release Pushups
Odd: 12 1/4 TGU (35/25/20)

B. 12 Min AMRAP:
5 Squat Cleans (135/115/75/45)
10 Pullups
25 Double Unders

Partner Workout!

28min AMRAP:

30 Partner Russian Twists
6 Partner Wheelbarrows (length of gym = 1)
6 x 1 Lap Sprint (partners alternate, one runs while the other rests, 3 laps each)

28min AMRAP:

20 Supermans
20 Hollow Rocks
20 KB SDHP (35/25/20)
20 1-ARM KB Push Press
200m Row

August 21 – August 26, 2017

2 Rounds for Time: (28min cap)

100 Double Unders
50 Med Ball OH Backward Lunges
30 Pullups
Run 10 “L” Laps or Row 1600m

A) 5×7 Push Jerk (11mins)

B) 12min EMOM:
Even: 7 Burpee Pullups
Odd: :45 Max Pushups

A. For Time: (11 Min)
50 Back Squats @ 75% of Body Weight

B. 4 Rounds for Time: (14 Min)
30 Shoulder Taps
300m Row
30 Unbroken Situps

A. Max Handstand Hold (5 Min)

B. For Time: (15 Min)
10!
Deadlift (175/135/95/65)
Burpees over the Bar

25min AMRAP:
5 Power Cleans(185/155/95/65)
25 1/4 Burpees
2 Farmer’s Carry Laps (hold one KB)

4 Rounds:

1:00 Max 1-Arm KB/DB Swings (35/25/20)
1:00 Max 1-Arm KB/DB Push Press
1:00 Max Row (cals)
1:00 Max Plank
1:00 Max Med Ball Laps
1:00 Rest

Score = Total Reps (Lap = 20, Partial Plank = -30)

August 14 – August 19, 2017

A) “Intro”
8min AMRAP:
10 Burpees
15 Abmat Situps
20 Med Ball GTO (20/14)

B) “Baseline”
For Time (15min Cap):
Buy In: 2 Laps
15-12-9
Bodyweight Squats
KB Swings (35/25/20)
Abmat Situps
Cash Out: 2 Laps

**Begin with whichever workout was your first ever Creed/Tribe workout**

A) 10min EMOM
Even: 8 Burpees
Odd: 8 Deadlifts (Use your approximate 12RM)

B) 12min EMOM
Even: :45 Flutter Kicks
Odd: 8 Front Squats (use 50% of part A deadlifts)

27min AMRAP:

1 Lap Med Ball Sprint
10 Med Ball Burpees
20 Med Ball GTO
20 Lying Toes to Med Ball
1:00 Med Ball Wall Sit

A) 4×6 Clean + Jerk (10mins)

B) 13min AMRAP:
30 Double Unders
6 Turkish Get-Ups (35/25/20)

Partner Workout!

For Time (30min Cap)
3000m Row
150 Burpees
100 Box Jumps
20 “L Laps”

*Complete however you choose, but partners cannot work on the same exercise at the same time.

27min AMRAP:

4 1/2 Lap Sprints (rest :15 between reps)
15 Pullups
15 Pushups
30 BW Squats