Current Workouts

A weekly list of our member workouts.

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

August 7 – August 12, 2017

TABATA: (0:20-work, 0:10-rest: 8 rounds each move)
Burpees
Russian KB Swings (53/35/25)
Double Unders
Weighted Pushups (25/15/10)
Strict Plate Scissors

*Score = total reps per exercise

24min EMOM:
1st: 2 Back Squats
2nd: Row (200m/160m)
3rd: 20 Hollow Rocks

5 Rounds For Time: (24min Cap)

2 Med Ball Laps
8 Push Press (95/75/55/35)
8 Front Squats
8 Power Cleans

A. 7-7-5-5-3-3 Weighted/Strict Pullups (10mins)

B. 14 Min AMRAP:
10 Toes to Bar
20 Jumping Lunges
30 Mountain Climbers

Partner Workout!
A. 3:00 Regular Laps
B. 3:00 Bear Crawls
C. 3:00 Lying Leg Lefts
D. 3:00 Pullups

*Partners work at the same time at each station. Partners add scores together for a team score.
*1:15 REST after each exercise

28min AMRAP:

10 Burpees
20 Speed TKU (weightless)
30 1-arm KB Push Jerk (35/25/20)

July 31 – August 5, 2017

1 Round for time (22min cap):
30 Strict Pullups
30 Strict Pushups
10 “L” Laps
30 Strict Pullups
30 Strict Pushups

A) Front Squat 10-8-6-4-2 (10mins)

B) 13min AMRAP:
24 Med Ball OH Backward Lunge (20/14/10)
24 Elbow Cross Situps
200m Row SPRINT

“Creed-a-thlon” (New Benchmark)

1600m Row
250 Double Unders
1600m Run

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

B) 12min AMRAP:
10 Burpees
6 Turkish Get-Ups (35/25/20)

A. 10-9-8-7-6-5-4-3-2-1 (15 Min Cap)
1-Arm Dumbbell Thrusters (45/30/20)
Kettle Bell Swings (70/53/35)
** Low reps… go heavy on weight**

B. 21-15-9 (10 Min Cap)
Russian Twists (20/14/10)
Medball Situps (20/14/10)
Medball Slams (20/14/10)

A. 18 Min EMOM:
1st Min: Cal Row (14-Men, 12-Women)
2nd Min: 20 Box Step-Ups
3rd Min: 1:00 Plank Hold

B. 5 Min AMRAP:
15 Butterfly Situps
15 Flutter Kicks (only count right leg)
15 Bicycle Crunches (only count right leg)

July 24 – July 29, 2017

2 Rounds for Time (28min cap):

20 Front Squats (135/115/85/65)
20 Burpees Over Bar
20 Wall Balls (20/14/10)
20 Deadlifts
20 Burpees Over Bar
20 Wall Balls

A) 2000m Row (Benchmark) (11mins)

B) 12min EMOM:
Even: :45 MAX Row (meters)
Odd: Max Jumping Lunges
*Score = Lowest Score on Row and lowest score on Jumping Lunges

A) Sumo Deadlift 5×7 (10mins)

B) For Time: (15min cap)
2 Laps
10 Weighted Pushups (45/25/10)
10 Strict Toes to Bar

A. 5×8-12 Pullups (10 min)

B. 14 min AMRAP:
12 Plate Push Press (45/25/15)
7 Plate Burpee Thrusters
12 Plate Situps (holding plate at chest)
7 Plate Burpee Thrusters

Partner Workout!
30 min AMRAP:
15 Cal Row
15 1/2 Burpees
20 KB Stationary Backward Lunges
20 Later Bear Crawl Cone Touches

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

24min EMOM:

1st: 20 1/4 Burpees
2nd: Handstand Hold (:45/:30)
3rd: MAX Double Unders or MAX Singles
4th: 10 Roll into BW Squat

July 17 – July 22, 2017

25min AMRAP:
Buy In: Max Handstand Hold (Benchmark)
2 KB Laps (53/35/25) (hold however you want)
30 1-Arm Russian KB Swings
30 KB Sumo Deadlifts
Handstand Hold (1:00/:45/:30)

Buy-In: Max Pullups (Benchmark)
21min EMOM
1st: 25 Double Unders
2nd: 1:00 Wall Sit (use plate if too easy)
3rd: 10 Pullups

7 Rounds for Time: (25min cap)

10 Thrusters (75/55/35)
10 Pushups
15 Strict Med Ball Scissors (20/14/10)

*Optional Bonus*
Accumulate as much time as you can on plank (use plate if needed)

A) Back Squat: 6×3 (10mins)

B) 12 min AMRAP:
6 Lateral Shuffles (Front of Parking Lot)
10 Strict Toes to Bar

25 Min AMRAP:
200m Row Sprint
30 Russian Twists (20/14/10)
10 Squat Cleans (95/75/55/45)

5 Rounds:
1:00 max Row (cals)
1:00 max Wall Balls (20/14/10)
1:00 max Burpees
1:00 max Pushups
1:00 rest

July 10 – July 15, 2017

Tabata!

Row (cals)
Pushups
Wall Balls (20/14/10)
Row (cals)
Burpees

A. Strength: 8 Min EMOM:
2 Power Clean
1 Hang Clean
1 High Hang Squat Clean

B. 4 Rounds for Time: (15 Min)
30 Double Unders
15 Push Press (95/65/45/35)

A) 5-4-3-2-1-1-1 Back Squat (12min)

B) For Time: (12min cap)
50 Mountain Climbers
12 Turkish Get-Ups (35/25/15)
40 Mountain Climbers
10 Turkish Get-Ups
30 Mountain Climbers
8 Turkish Get-Ups

5k Row (30min cap)

*If class is greater than 8, some will run the 5k.

Partner Workout!

24min AMRAP:

6 Laps
60 Walking Lunges
60 KB Swings (53/35/25)
60 Partner Leg Throws

(Partners work at same time on reps)

*BONUS* Headstand Practice

For Time: (28min cap)

10 1/2 Lap Sprints (rest :15 between each)
125 Bodyweight Squats
75 Burpees
10 1/2 Lap Sprints

*Break up squats and burpees however you want

July 3 – July 8, 2017

A) 3 x 4 Shoulder Press
3 x 4 Push Press

B) Death by Row…
EMOM…
2cals
4cals
6cals
8cals
etc.
*Continue until you fail to complete the calories

Happy Independance Day!
*NO CLASSES TODAY*

A) 150 Wall Balls for time (10min cap)

B) For Time:
75 Pullups
150 Hollow Rocks
*Split up However you please

A. 7-7-5-5-3-3 Thrusters (12 Min)

B. 12 Min EMOM:
Even: 1 Bear Crawl (Down and Back)
Odd: 18 OH Plate Backward Stationary Lunges (45/25/15)

30min AMRAP:

5 Deadlifts (255/205/155/95)
10 Pushups
10 Tuck Jumps
:45 Plank

28min EMOM:

1st: Sideways Bear Crawl (Down and Back)
2nd: 20 BW Squats
3rd: 30 1/4 Burpees
4th: 1 Lap (sprint)

June 26 – July 1, 2017

For Time: (30min cap)
30 pull-ups
3 Laps
20 Thrusters (115/95/65/45)
3 Laps
20 Thrusters
3 Laps
30 pull-ups

26 Min AMRAP:
30 1-arm KB Swings (35/20/15)
12 1/2 Burpees
20 1-arm KB Situps
12 1/2 Burpees
10 1-Leg KB RDL
12 1/2 Burpees

A) 4 x 7 Back Squat (10mins)
*3 second pause at bottom

B) 12min EMOM:
Even: 15 Plate Ground to Overhead (35/25/15)
Odd: 12 Strict Plate Scissors

A) 4 x 10 1-Arm Push Press (10mins)
B) 14min AMRAP:
2 Gorilla Strolls
10 Rolling Pistols
30 Hollow Rocks

Partner Workout!

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.

21min EMOM:
1st: 1 Lap (sprint)
2nd: 15 KB SDHP (53/35/25)
3rd: 25 1/4 Burpees

June 19 – June 24, 2017

A) *Core Stability* (8mins)
KB Press/OH Walking Lunge combo
3 x 5/12 each

B) 3 Rounds For Time: (12 Min)
15 Deadlifts (185/155/95/75)
7 1/2 Burpees
15 Med Ball Straight Leg Crunches (20/14/10)
7 1/2 Burpees
15 Plank Up Downs
7 1/2 Burpees

A) 5 x 6 Push Press (10mins)

B) 14min AMRAP:
10 Pushups
30 Mountain Climbers
10 Russian KB Swings (70/53/35)
30 Hollow Rocks

3 Rounds for time: (30min cap)
15 Squat Cleans (135/95/65/45)
20 Pull-ups
5 laps

*Optional Bonus*
4 Rounds:
:30 6 inch hold
:30 Flutter kicks

A) 3 x 10 Back Squat (10mins)
(1/2 rep + 1 rep)

B) 2000m Row for time (12 mins)

A. 2 Min Max Double Unders: (4 Min)

B. For Time: (22 min cap)
Buy In: 30 Burpees
6 Farmer’s Carry (53/35/25)
30 Goblet Squats
4 Farmer’s Carry
20 Goblet Squats
2 Farmer’s Carry
10 Goblet Squats
Cash Out: 30 Burpees

*Farmer’s Carry done in front of parking lot

28min AMRAP:

20 Med Ball GTO (20/14/10)
20 Med Ball Slams
15 Lying Med Ball Explosive Throws
15 Lying Med Ball Hand/Feet Passes
**Must complete 2 1000m rows during workout