Current Workouts

A weekly list of our member workouts.

February 26 – March 3, 2018

A) Every 1:30 for 8 Rounds:
5 Front Squats (145/115/85/55)
5 Push Press

B) Every 1:30 for 8 Rounds:
10 Toes to Bar
5 Burpee Over Box Jumps

A) 5 Supersets: (12mins)
Bench Press 12-10-8-6-4
:30 Oblique Plank w/ Leg Lift (3R, 3L)

B) 12min AMRAP:
10 Pullups
10 Weighted Pushups
20 Plate Russian Twists (35/25/15)

Benchmark!

Creed-A-Thlon (30min Cap):

1600m Row
250 Double Unders
1600m Run (10 “L” Laps)

Benchmark Make-Up (Creed-A-Thlon) or…

30min AMRAP:
50 Mountain Climbers
10 KB Hang Clean + Press Left Arm (53/35/25)
20 Goblet Squats
10 KB Hang Clean + Press Right Arm
*7 Burpees after each EXERCISE.

Partner Workout!

27 min AMRAP:
15 Cal Row
15 1/2 Burpees
20 KB Stationary Backward Lunges (53/35/25)
2 Bear Crawls

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

10 Rounds:
Every 2:00
1 Med Ball Lap
15 BW Squats
Max Burpees
*0:45 rest between rounds
*Score = total number of burpees

February 19 – February 24, 2018

5 Rounds: (27 Min Cap)

50 Double Unders
15 Toes To Bar
3 “L” Laps

A) 5 Supersets:
7 HARD Pullups
8 Crab Opposites

B) 12min AMRAP:
20 KB SDHP (35/25/20)
6 TGU
20 Side Over Arches

A) 9 Min AMRAP:

20 KB Walking Lunges (53/35/25/20)
15 V-ups
10 KB Strict/Push Press

B) 8x250m Row
0:45 Rest
*Record Fastest and Slowest Row

A) 4×7 Power Cleans (155/135/85/55)
:30 Rest
then…
5×10 Pike Pulses
:30 Rest

B) 5 Rounds:
Running “L” Laps:
1:30 Jog
:30 SPRINT

Partner Workout!

Partner 1:
5 Thrusters (135/115/75/45)
10 Pullups
20 Jui Jitsu Situps
*Max row while other partner performs reps

Tabata!

Handstand Hold
Wall Ball (20/14/10)
Oblique Plank Leg Raises (4L then 4R)
BB Push Press (75/45)
Row (Cals)

February 12 – February 17, 2018

5 Rounds:

3:00 AMRAP:
20 Over Box Jumps
Calorie Row (15/12)
Max Wall Ball (20/14/10)
Rest 2:00

Benchmarks!

A) Max Handstand Hold (7mins)
Max Hollow Hold (7mins)

B) 12min death by EMOM:
5 Thrusters (75/45)
5 Pullups
5 Burpees

A) Front Squat 5×5 (14mins)
15 1/2 Bicycles
or..
Benchmark Makeup (Handstand Hold + Hollow Hold)

B) 12min AMRAP:
20 1-Arm KB Swings (53/35/25)
20 Jui Jitsu Get-Ups
10 Goblet Squats

27min AMRAP:

15 Med Ball GTO
8 Pullups
1 Med Ball Lap (20/14/10)
Rest 1:00

Partner Workout!

Partner 1: 2 “L” Laps
Partner 2:
10 Thrusters (95/75/55/35)
Max Hanging Knee Raises

25min AMRAP:

25 Double Unders
25 BW Squats
25 Mountain Climbers
25 KB Swings (53/35/25)
25 1/2 Burpees

February 5 – February 10, 2018

A) 12mins:

Back Squat 4×10 (155/115/95/55)
:30 Rest
then..
4 x Max Hollow Hold (up to 1:00)
:30 Rest

B) 4x500m Row
1:30 Rest

*Record slowest row

For Time (27min cap):
6 Laps
25 Pullups
25 Pushups
3 Laps
25 Pullups
25 Pushups
6 Laps

A) 1000m Row (5min cap)

B) For Time: (5min cap)
50 Goblet Squats (35/25/15)

C) 1000m Row (5min cap)

D) 5:00 AMRAP:
Burpees

1:00 Rest between rounds

A) 5 Supersets (12mins)
8 Shoulder Press
8 Superman Snow Angels

B) 13 Min AMRAP:
20 KB Swings (53/35/25)
15 Med Ball Slams (20/14/10)
30 Hollow Rocks

25min AMRAP:
Partner 1: Max Bear Crawls
Partner 2:
15 Jump Squats
15 Jui Jitsu Situps
15 KB SDHP (53/35/25)
*switch after partner finishes prescribed reps

25min AMRAP:
2 Med Ball Laps (20/14/10)
10 Med Ball Burpees
15 Med Ball Situps
20 Med Ball GTO

January 29 – February 3 2018

Monday

For Time: (28min cap)
4 Laps
100 DU
90 BW Squats
80 Abmat Sit-ups
70 Push-ups
60 Glute Bridges
50 Half Burpees
4 Laps

Tuesday:

A) 4 Supersets (10mins)
6 Clean and Jerk
:40/:30 Hollow Hold

B) 13min AMRAP:
8 Push Press (95/75/55/35)
8 Bar over Burpees
16 Side Over Arches
250m Row

A) 2000m Row (Benchmark) (12min cap)

B) 12min EMOM:
1st – F/B Bear Crawl
2nd – 12 Static Squat toe touches
3rd – 10 Double Push-up Plank K2E

A) 5×3 Deadlift (12min cap)
Makeup: 2000m Row (Benchmark)

B) 12min AMRAP:
10 Sumo Deadlifts 155/125/85/65
15 Goblet Squats (53/35/25)
20 Half Jumping Lunges

4 Rounds: (27min cap)

20 Thrusters (115/95/65/45)
20 Med Ball sit-up tosses
20 Partner Push-ups
10 Burpees
20 Med Ball Mtn Climbers

25min EMOM:
1st Max Rolling Pistols
2nd Max Tuck Jumps
3rd Max Lying Knees to Elbow
4th Max Downward Dog Pushups
5th 1:00 Rest

January 22 – January 27, 2018

A) 5 supersets: (12mins)
3 Squat Cleans
10 Pike Pulses

B) 4 Rounds For Time: (12min cap)
1/2 Forward, 1/2 Backward KB Lap
12 Pull-ups
15 V-Ups

Tabata

Mountain Climbers
BW Squats
Side over arches (4L then 4R)
HSPU
Row (Cals)

A) 5 Supersets: (12mins)
5 Back Squat
5 Bridge attempts

B) 12min EMOM:
1st – 12 Shoulder Press (75/65/35/25)
2nd – 40 Double Unders
3rd – 10 Extension into Hollow Hold

27 min AMRAP:
12 lateral cone touches
15 Lying knees to elbow
:30 Hollow Hold
:30 1-leg Push-up Plank (weighted)
:30 1-leg Push-up Plank (weighted) other side

Partner Workout!

27min AMRAP:

Partner 1: Row
Partner 2:
20 Wall Ball
6 1/2 TGU (35/25/20)
15 KB Swing to Top

25min AMRAP:
2 Laps
20 Sit-ups
15 Push-ups
10 Jump Squats
5 Burpees

January 8 – January 13, 2018

“THE DAWG FIGHT”

6 National Championship Rounds: (28min Cap)

3 Smith Complexes (115/95/75/55)
11 Fromm over Bar
27 KB Chubbs (53/35/25)
34 Walker Climbers
62 Trippi Singles

A) 5 Supersets (11mins)
4 Front Squats
10 Pike Pulses

B) 12min EMOM:
1st – 10 BB Thrusters (65/45/35)
2nd – 20 1/4 Burpees
3rd – 1:00 Plank Hold

A) 5 Supersets (11mins)
6 Pullups (strength)
10 AG Walk Steps Forward

B) 13min AMRAP:
2 Bear Crawls
12 Pushups
10 Tuck Jumps

2 Rounds for time: (27 Min Cap)

1000m Row
100 Double Unders
50 Kettle Bell Swings (53/35/25/15)
25 Burpees

Partner Workout!

27min AMRAP:

Partner 1:
2 Laps

Partner 2:
5 Front Squats (115/95/65/45)
5 Push Press
3 Push Jerk
Max Hollow Rocks

Partners switch after Laps are completed

Score = # Laps and # Hollow Rocks

5 Rounds:
1:00 Max Wall Ball (20/14/10)
1:00 Max 1/2 TGU (35/25/20)
1:00 Max Sunrise Pushup Planks
1:00 Max Row
1:00 Rest

January 1 – January 6, 2018

Happy New Year!

25min EMOM:
1st – Row (200/150)
2nd – 14 OH Plate Walking Lunges (45/25/15)
3rd – 7 Burpee Pullups
4th – 14 Plate G2O
5th – 25 Double Unders

A) 4 Supersets: (10mins)
5 Front Squats, :20 Hollow Hold Flutter Kicks

B) 14min AMRAP:
Buy In: 2:00 Max Double Unders (Benchmark)
10 Jump Squats
10 L Oblique Plank Knee to Elbow
10 R Oblique Plank Knee to Elbow
30 Double Unders

A) 4 Supersets: (10mins)
10 (5 each) 1-Leg RDL, 3 Wall Walks

B) For Time: (14min cap)
3 Rounds:
30 KB SDHP (53/35/25)
20 1-Arm KB Swings
10 Burpee Jump Squats

25 Min AMRAP:
(Benchmark Make-up)–> Buy In: 2:00 Max Double Unders
200m Row Sprint
30 Russian Twists (20/14/10)
7 Squat Cleans (95/75/55/45)
7 Push Jerk

5 Rounds:
1:00 Max BW Squats
1:00 Max Mountain Climbers
1:00 Max Hollow Hold
1:00 Max Row (cals)
1:00 Rest

December 25 – December 30, 2017

Merry Christmas!

A) “Bile” (27 min cap)
20 Burpees
10 “L” Laps

then straight into…
B) AMRAP
5 Pullups
10 Pushups
15 BW Squats

4 Rounds:

5:00 AMRAP:
2 Bear Crawls
15 Russian KB Swings (53/35)
3 x :10 Hollow Hold, :10 Rest

*1:00 Rest after each 5:00 AMRAP

A) 7min EMOM (1:30 instead of 1:00)
3 Deadlifts (HEAVY)
5 Box Jumps (EXPLOSIVE)

B) 16min AMRAP:
10 Burpee Jump Squats
15 KB SDHP (53/33/25)
20 Double Unders

Partner Workout!

25 Min AMRAP:

Partner 1: 7 Burpees
Partner 2: 12 Med Ball Squat Clean (20/14/10)
Partners switch
Partner 1: 5 Pushups
Partner 2: 15 Mountain Climbers
Partners Switch

26min AMRAP:

250m Row
16 Sunrise Pushup Position Planks
16 Goblet Squats (35/25/20)
16 Alligator Planks
16 1-ARM KB Push Press

December 18 – December 23, 2017

27min AMRAP:
10 Goblet Squats (53/35/25)
15 Pullups
20 Russian KB Swings
25 DU

A) 12 min EMOM:
odd: 8 Power Clean (135/115/85/55)
even: 8 Half Turkish Getups (35/25/20)

B) 12 min AMRAP
15 Rower Pulls (max meters)
7 Burpees

12 DAYS OF CHRISTMAS
1 Lap
2 Bear Complex (75/45)
3 Wall Walks
4 Strict Pushups
5 Power Cleans
6 Burpee Over Bar
7 Med Ball G2O
8 Stationary Lunges
9 Deadlifts
10 Situps
11 Med Ball Squats
12 Med Ball Burpees

27 min AMRAP:
20 1 arm DB Snatches (40/20)
20 DB Walking Lunges (Hold at chest)
2 Laps

15 min EMOM:
1st 12 Half burpees
2nd :50 sec wall sit
3rd 15 G2O

7 min AMRAP
10 jump squats
15 Lying toes to bar

3 Rounds: (18 Min)
1 Min Max Wall Balls (20/14/10)
1 Min Max Cal row
1 Min Max DU
1 Min Plank
1 Min Max Burpees
1 Min REST