Current Workouts

A weekly list of our member workouts.

August 13 – August 18, 2018

Pre-Cycle Test Day:

12:00 to find:
1RM Bench Press
1000m Row

12:00 to find:
1RM Clean
Max Chinup Hold

14:00
4×5 Bench Press
4×3 Deadlift
4×14 1-leg Glute Bridge
4x 20 Situps (speed)

B) 10min Partner AMRAP:
Partner 1: Row for meters
Partner 2: 20 Stationary Lunges + 5 Burpees

TABATA!

Over Box Jumps
Goblet Squats
Row
Bottom Half Burpee
Chinup Hold

A) 9:00
4×5 Hang Clean
:45 Hollow Hold

B) 15 min (partners):
Partner 1: 8 Double KB Swings (53/35)
4 Farmer Walks
8 Double KB Swings
Partner 2:
Max 1/2 Jiu Jitsu Get-Ups

Partner Workout!
Row (3500/3000)
40 Front Squats (135/85)
40 Push Press
150 1/2 Bicycle Crunches
50 Burpees
12 Backwards Laps
*Complete Reps however you want and in whatever order you want.

**No 8:00am Class
7:00 and 9:00 ONLY**

“MURPH”
1 mile Run
100 Pullups
200 Pushups
300 BW Squats
1 mile Run

August 6 – August 11, 2018

Post-Cycle Test Day:

12:00 to find:
3RM Back Squat
Max Plank/L-Hold Option

12:00 to find:
6RM Front Squat
75 situps for time

A. 5-5-3-3-1-1 Weighted or Strict Pullups: (9 Min)
10 Heavy KB/DB 1-Arm Presses after each set

B. 15 Min EMOM:
1st: 2 Cleans + 2 Front Squats
2nd: 0:45 Hollow Hold Flutter Kicks
3rd: 7 Fast Burpees

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)

24min EMOM:
1st: 3 Bench Press
2nd: Row (200m/160m)
3rd: 16 Jiu Jitsu Get-Ups

Partner Workout!
For Time: (27min cap)

5 Rounds:
10 Burpees
15 Pullups
30 KB Swings (70/53)
30 KB SDHP (70/53)
50 Mountain Climbers
4 Laps

28min AMRAP:

400m Row
30 Weighted Sunshines (10/5)
3 Laps
30 Alligator Planks

July 30 – August 4, 2018

A) 9:00
5-3-3-1-1-15 Front or Back Squat
10 Pushups between each set

B) 7:00
75 situps for time
rest 1:30
75 situps for time

C) For time: (6:00 cap)
50 Burpees

*BENCHMARKS*

A) 5:00
Max Pullups
Max Hollow Hold for time afterwards

B) “Exceptional 8” (13min cap)
8 Rounds:
8 Goblet Squats (70/53)
1 “L” Lap

25min AMRAP:
15 Box Jumps
15 Push Press
15 Pullups
*5 Burpees after every exercise

or…

Benchmark Make-up

A) 7:00
4×5 Front or Back Squat (choose the other lift if you came Monday)

B) 16 min AMRAP:
4 KB Cleans
2 Waiter Walks
1 OH KB Lunge Lap
5 Burpee Jump Squats
Switch Arms

Partner Workout!

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

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

2 Rounds for Time: (28min cap)

100 Double Unders
20 Med Ball G2O/Slam Combo
100 Med Ball Russian Twists
Run 10 “L” Laps or Row 1600m

July 23 – July 28, 2018

For Time: (28min cap)
Bile
25 Thrusters (115/65)
Bile

14:00
4×10 Floor Press
4×5 Deadlift
4×10 Rear Support Squeeze
4x :30 Hollow Hold

B) 10min Partner AMRAP:
Partner 1: Row for meters
Partner 2: 15 BW Squats, 15 Pushups

4:00
1×20+ Front Squat

20 mins:
3 Push Press
3 Push Jerk
20 KB Swings (53/35)
10 Pullups

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

Partner Workout!
25min AMRAP:
8 Power Cleans(185/95)
40 1/4 Burpees
2 Farmer’s Carry Laps (hold one KB together) (70/53)

26min AMRAP:

10 Burpees
16 Speed TKU (weightless)
32 1-arm KB/DB Push Press (35/25/20)

July 16 – July 21, 2018

A. Strength: 6 Min EMOM:
4 Back Squats

B. For Time (18min cap):
(Partner Workout)
2000m Row
50 Shoulder Presses (95/55)
50 Pullups
75 Burpees
100 1/2 Jiu Jitsu Get-Ups

TABATA!

Over Box Jumps
Row
Half Burpees
Hollow Hold
Situps

3 Rounds for Time (28min cap)

10 Power Cleans (115/65)
10 Thrusters
20 Pullups
5 “L” Laps

A) 7:00
4×5 Front Squat

B) 16 min AMRAP:
4 Shoulder Presses
2 Waiter Walks
4 TGU
10 Burpees
Switch Arms

14:00
4×8 Bench Press
4×3 Deadlift
4×8 Heavy Goblet Squat
4×20 Oblique Plank K2E

B) 10min AMRAP:
2 Laps Partner Frog Leaps
20 Partner Wall Sit Russian Twists (20/14)

24 Min EMOM:
1st Min: Cal Row (14-Men, 12-Women)
2nd Min: 14 KB Box Step-Ups (53/35)
3rd Min: 1:00 Plank Hold
4th Min: 30 Bicycle Crunches

July 9 – July 14, 2018

A. Strength: 8 Min EMOM:
2 Back Squats

B. For Time (15min cap):
6 “L” Laps
20 KB RDLs
30 Close Grip Pushups
40 KB Swings
6 “L” Laps

14:00
3×5 Front Squat
3×5 Strict Pullups
3×8 Push Press
3×40 Unbroken Bicycles

B) 10min AMRAP:
20 1/2 Jui Jitsu Get-Ups
15 BW Squats
10 Burpees

A) *BENCHMARK*
2:00 Max Double Unders

B) 20min AMRAP:
400m Row
20 Unbroken Doubles (40 singles)
8 TGU

27min AMRAP:
2 KB Laps (53/35)
10 KB Goblet Squats
20 KB Sumo Deadlifts
Handstand Hold (1:00/:30)

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

30 Rounds for Time: (60min cap)

5 Wall Ball
3 HSPU
1 Power Clean (185/95)

July 2 – July 7, 2018

4:00
2×10 Back Squat @ 70% 3RM (de-load)

20 mins:
3 Push Press
3 Push Jerk
8 KB RDL (53/35)
500m Row

14:00
4 Giant Sets:
6 Bench Press
8 DB Row
6 Plate Pinch Walks

For Time: (9min cap)
15 Plate V-Ups (25/15/10)
30 DUs
30 OH Plate Walking Lunges (25/15/10)

CLOSED

Happy 4th!

4:00
2×8 Front Squat @70% 3RM (from the ground)

6:00
3 sets:
4 Thrusters (heavy) w/ 2×2 steps forward/backward

14:00 AMRAP
2 Heavy Deadlifts
4 1/2 TGU
2 “L” Laps

5 Rounds:
1:00 max Row (cals)
1:00 max Lateral Cone Touch Shuffles
1:00 max Burpee Jump Squats
1:00 max Pushups
1:00 rest

3 Rounds for time: (28min cap)
6 Laps (3 forward, 3 backward)
10 HSPU
15 Pullups
25 KB Swings (53/35)

June 25 – June 30, 2018

 

A) 14:00
5-3-1 Back Squat
3×5 1-Leg RDL + Row
3×10 Pushups
3×4 Loaded Carry

B) For Time: (9min cap)
20 Situps (speed)
20 DUs
12 Sunrise Planks

 

 

A. Strength: 8 Min EMOM:
1 Power Clean
3 Hang Cleans
3 Push Press
3 Burpees

B. 15min AMRAP:
4 Bear Crawls
10 Toes to Bar
10 Med Ball Slams

Benchmark Day!

A) Max Handstand Hold (6:00)

B) 2000m Row (12:00)

A) 7:00
4×5 Front Squat

B) For Time: (16 min cap)
6 “L” Laps
25 (each) 1-Arm DB Shoulder Press
25 Pullups
6 “L” Laps

Partner Workout!

28min AMRAP:
6 Laps
60 Walking Lunges
60 KB Swings (53/35/25)
60 Partner Leg Throws
(Partners work at same time on reps)

“The Seven”

7 Rounds for Time: (60min cap)
7 HSPU
7 Thrusters
7 Knees to Elbow
7 Deadlifts
7 Burpees
7 KB Swings
7 Pullups

June 18 – June 23, 2018

7:00
5×3 Front Squat

16 mins:
5 HSPU
8 Kipping Pullups
4 1/4 Lap Sprints (:10 Rest in between)

A) 4 Giant Sets:
6 Bench Press
3 Power Cleans
15 Situps for Speed

B) Death by Row EMOM:
6cals
8cals
10cals
etc. until failure to complete cals

5 Rounds for Time: (28min cap)
25 KB Swings (53/35)
20 Burpees
25 Med Ball Situps

A) 5 Rounds for Time: (10min cap)
6 Thrusters (115/95/75/55)
10 Toes to Bar

B) 2 Rounds
3:00 Station
12 Pullups (strength)
Max Hollow Hold
3:00 Station
8 TGU
Max Burpees

7:00
5×3 Back Squat

8:00
3 sets:
8 1-Arm DB Shoulder Press +
2 Waiter Walks
Switch Arms

7:00 AMRAP
2 Heavy Deadlifts
:30 Hollow Hold
25 Double Unders

28min EMOM:
1st: Bear Crawl (Forward down, backward back)
2nd: 15 BW Squats
3rd: 12 Bottom Half Burpees
4th: 1 Lap (sprint)

June 11 – June 16, 2018

 

Pre-Cycle Test Day:

12:00 to find:
3RM Back Squat
Max Plank/L-Hold Option

12:00 to find:
6RM Front Squat
75 situps for time

14:00
3×5 Back Squat
3×5 Pullups
3×8 Weighted Pushup
3xMax Unbroken DUs

For Time: (9min cap)
12 1-Leg RDL
MAX Unbroken core test
1/2 Lap Forward Sprint
1/2 Lap Backward Sprint

1 Round for Time: (28min cap)
10 Deadlifts (135/75)
15 Push Press
25 Burpee Over Box Jumps
50 Pullups
100 Wall Ball (20/14)
200 Double Unders
3 Laps Overhead Plate Carry (45/25)

TABATA!

Weighted Wall Sit (45/25)
Handstand Hold
Bottom Half Burpees
KB SDHP (53/35)
Waiter Walks (35/20)

Partner Workout!

28min AMRAP:

30 Partner Russian Twists
4 Partner Fireman Carries (each) (opt out for barbell carry if you want)
6 x 1 Lap Sprint (partners alternate, one runs while the other rests, 3 laps each)

 

24min EMOM:
1st: 1 Lap (sprint)
2nd: MAX 1-Arm DB Push Press
3rd: 25 1/4 Burpees