Current Workouts

A weekly list of our member workouts.

November 11 – November 16, 2019

A) 18:00 Strength
5×5 @ 75% Cleans
5×10 Partner Banded Pallof Press
5×6 Heavy SA Row (per arm)

B) 5:00 AMRAP
6 Turkish Get Ups (3L/3R) (35/20)
10 Jump Squats
20 Mountain Climbers

4 Rounds for time (24:00 Cap)
6 Front Squats (135/85)
3 Wall Walks w/ 5 sec hanstand Hold
:30 Hollow Hang from bar
15 Cal Row

28 min Partner AMRAP

20 Thrusters (85/55)
20 Hang Cleans
3 “L” Laps (each)
20 BB SDHP
20 Push Press
3 “L” Laps (each)

*5 Burpees (each) after every exercise
*Partners perform reps one at a time except on burpees and “L” Laps

A) 6:00
Handstand Hold Practice
Free-standing or against wall

B) 5 Rounds for Time (16:00 Cap)
:15 L-Sit Hold
6 Strict Pull Ups
6 Strict Push Ups
12 Plate SL RDL (25/15) (hold at chest)

5 Rds x 5:00
In a 5:00 Window Complete
14 Wtd. Box Step Ups (total)
14 Steps OH Plate Walking Lunges
1 KB Lap (53/35)
1 Lap

7am and 9am Only!

Splaturday Chipper (60min cap)
100 Box Jumps (can break up)
90 Wall Balls
80 Abmat Sit Ups
70 Walking Lunges
60 DB Snatch (45/30)
50 Hand Release Push Ups
40 DB Shoulder to Overhead (45/30)
30 Burpee Over Box Jumps
20 Turkish Get Ups (35/20)
10 “L” Laps

November 4 – November 9, 2019

Cycle Pre-test
A) 8:00
Max Clean

B) 8:00
Max L-sit Hold
Max Handstand Hold

C) 8:00 AMRAP
2 Laps Bear Crawl
8 Burpees

TABATA TUESDAY
Jump Rope
Hollow Hold
Row Sprint
Plank
MB Slams

Benchmark!
Guns N’ Rows
5 Rounds for Time (24:00 Cap)
16 Pistol Squats (8R/8L)
16 Burpees
500m Row

For Time (24:00 Cap)
100 MB Wall Balls
100 Pull Ups
*Every time you break, 1 “L” Lap

25:00 Snatch EMOM
1st: 10 Hang Power Shrugs
2nd: 6 Power Snatches
3rd: 20 KB Pushup Plank Pull Throughs
4th: 20 1/2 Burpees
5th: 1:00 Wall Sit

26:00 AMRAP
20 SA Push Press (10R/10L) (40/25)
20 Box Jumps
20 OH KB Swings (53/35)
10 Cal Row

October 28 – November 2, 2019

Metcon Monday!
In teams of 2 Complete (28:00 Cap)
2000m Row
160 MB Squat Cleans
200 Bicycle Crunches (hard count)
160 MB G2O
2000m Row
*1 Partner works at a time
*Complete in order

5 Rounds for Time (24:00)
8 Power Cleans (135/85)
8 Shoulder to Overhead
30 Butterfly Sit Ups

Buy In: 2 Laps
20:00 AMRAP
9 Deadlifts (155/105)
12 Push Ups
15 Box Jumps
Bonus: 6 Laps or 800m row

Halloween Workout!
As a team of 2 for time… (Cap 28:00)
10 “L” Lap Pumpkin Run
200 Pumpkin Squats
200 Pumpkin Sit Ups
50 Burpee Pumpkin Toss
50 Pumpkin Push Press
Pumpkin (20/14)
*Pumpkin Drop Penalty = :30 Plank
*complete reps in whatever order you’d like!

A) 18:00 Strength
5×12 Front Rack Rvs Lunge (6R/6L)
5×10 1-Arm Med Ball DB Bench
5×6 TGU (3R/3L)

B) 6:00 AMRAP
20 BW Squats
20 MB Slams

25:00 AMRAP
3 Laps
20 Hollow Rocks
3 MB Laps
30 KB Swings (53/35)

October 21 – October 26, 2019

 

A) 8:00
Snatch Practice
1 Snatch Deadlift
1 Hang Snatch Pull
2 Hang Snatches

B) 15:00 AMRAP
20 Alt. DB Snatch
20 MB Slams
400m Row

A) 7:00
Pull Up Practice
5 Scap Raises (no band)
5 Strict Pull Ups
5 Kip Swings (no band)
5 Kipping Pull Ups

B) 5 Rounds for Time (16:00 Cap)
10 Burpees
20 KB Bent Over Rows (35/20)
2 “L” Laps

 

A) 16:00 Strength
5 sets of..
Clean Complex (3 DL, 3 HC, 3 PJ)
12 BB Bent Over Rows
:30 Wtd. Plank Hold

B) 8:00 AMRAP
25 Butterfly Sit Ups
20 SA DB/KB Thrusters (10R/10L) (35/20)

 

 

A) For Time (22:00 Cap)
150 Wall Balls
90 Double Unders
30 Pull Ups
*Split up reps however you want!

B) 3-5min Recovery AMRAP
10 Jiu Jitsu Get Ups (5R/5L)
5 Inch Worm Push Ups

For Time (27min cap)
21-18-15-12-9
Sumo DL High Pulls
Box Jumps
then…
Rest 3:00
then…
3 Rounds
12 Cal Row
6 Sled Sprints (135/115)

FALL BRAWL Y’ALL!

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)