Current Workouts

A weekly list of our member workouts.

April 22 – April 27, 2019

A) 12:00 Strength

4×4 Front Squats
4×6 Pullups
4×1:00 Plank Hold

B) 12:00 AMRAP
10 SA Clean and Jerks (5R/5L)
10 KB SDLHP (70/53)
4 Waiter Walks (down =1)

A) 8min EMOM:
1st: 10 Hand Release Push Ups
2nd: 20 Jump Squats

B) 3RFT (15:00 cap)
12 Power Snatch (75/45)
12 Burpees
12 Wtd. Split Squats (6R/6L)
1 Lap

Creed-A-Thlon: (30min cap)
1600m Row
1600m Run (10 “L” Laps)
250 Double Unders (750 singles)

5RFT: (28min cap)
20 Pull Ups
20 1-Arm KB Swings (44/35)
20 Mountain Climbers
250m Row

A) 8:00 EMOM
1st: 25 Double Unders
2nd: Max Table Top Hold

B) 16:00 AMRAP
8 Hanging Knees to Elbow
10 Renegade Rows
5 Heavy KB Swings (70/53)
5 Hang Squat Cleans (95/65)

Splaturday!
For Time (60:00 Cap)
150 Burpees
150 Goblet Squats
150 Sit Ups
15 “L” Laps
*Reps split however

April 15 – April 20, 2019

A) 8:00
Handstand Practice
30 Russian Twists

B)
3 Rounds: (15min cap)
10 Back Squats (135/95)
15 Hollow Rocks
1 Lap
1 KB Lap

A) 14:00
5×4 Heavy BB RDLs
5×12 DB/KB Bent Over Rows (6 per arm)
:30 L-sit Hold

B) 2RFT (8min cap)
20 hang cleans (55/35)
15 Front Squats
20 Push Press
15 OH Squats

A) 8:00
Double Under Practice
or
Kipping Pullup Practice
or
15-12-9
Kipping Pullups
Double Unders

B) 21-18-15-12-9
MB Squat Clean Wall Ball
Push Ups
Cal Row

A) Every 2:00 for 10:00
6-5-4-3-2
Bench Press
Wtd. Rvs Lunges (reps per leg)

B) 14:00 AMRAP
10 Thrusters (95/65)
12 V-Ups
14 Box Jumps

A) 25:00
Buy in: 7 ‘L’ Laps OR 1200m Row
then…
15-12-9
Hang Power Snatch
Abmat Situps
Bar Facing Burpees
Cash Out: 7 ‘L’ Laps OR 1200m Row

SPRING IT ON!  (Regular Class Times Canceled)

5:00 Window
40 Over Box Jumps
Max Row
-Rest 1:00-
5:00 Window
20 Deadlifts (195/115)
20 Burpees
Max Wall Balls (20/14)
-Rest 1:00-
12:00 AMRAP
Buy in: 100 KB Swings (53/35)
1 Lap
1 KB Lap (53/35)

April 8 – April 13, 2019

A) 13:00
4×5 Deadlifts (195/115)
4×8 SL Squats
4×25 Hollow Rocks

B) 9:00
3 rounds:
1:00 Max UNBROKEN KB Swings (53/35)
1:00 Max UNBROKEN Wall Balls (20/14)
1:00 Rest

A) 24:00 EMOM
4 Bench Press
16 Lateral Lunges
12-1 Arm Banded Rows
20 Lying Knees to Elbow

4×5:00
In a 5:00 Window Complete
20 Over Box Jumps
3 Power Cleans (115/74)
5 BB Push Press
5 BB Thrusters
Max “L” Laps

A) 8:00 AMRAP
1 Lap
1 KB Lap

B) 15:00 AMRAP
250m Row
12 Goblet Squats
12 Push Ups
12 1/4 Burpees
2 Wall Walks

A) 15:00 Partner Workout
Partner 1: 10 Double KB Swings (35/20)
1 Lap Double KB Farmers Carry
Partner 2: Max Jiu Jitsu Get Ups

B) 5RFT (8:00 Cap)
7 Pull Ups
7 Burpees

8 Rounds for Time (28min cap)
20 BW Squats
10 Burpees
1 Bear Crawl (down/back =1)
1 MB Lap (20/14)

April 1 – April 6, 2019

A) 18:00 Strength
5×4 Deadlifts @ 75-85%
5x:30 Hollow Hold
5×12 Wtd. Split Squat (6R/6L)
5×10 Push Ups

B) 6:00 AMRAP
10 1-Arm DB Push Press (50/30)
15 Double Unders

A) 8:00 Strength
5 Sets
3 Front Squat @70-80%
25 Sit Ups (speed)

B) 3×5:00
In a 5:00 window complete (once finished, rest)
1 KB Lap
12 Walking Lunges
25 Over Box Jumps

25:00 EMOM
1st: Max Row
2nd: 10 KB Squat Cleans (53/35)
3rd: Max Handstand Hold
4th: 10 Wtd. SL RDL (35/20) (5L/5R)
5th: Plank Hold

A) 8:00
5×3 Hang Cleans
5×14 Sunrise Planks

B) 2RFT (8:00 Cap)
20 BB Thrusters (95/65)
30 Reverse Lunges

C) 3RFT (8:00 Cap)
10 Push Up Renegade Rows (35/20)
15 V-Ups

*BENCHMARK Workout*
A) “Exceptional 8” (15:00 Cap)
8 KB Goblet Squats (70/53)
1 “L” Lap

B) 8:00 Partner AMRAP
Partner 1: Max Row
Partner 2: 8 Burpee Box Overs

A) 26:00 AMRAP
1 Lap
20 KB Swings (53/35)
20 Rvs Lunge to Box Step Up
1 KB Lap
20 Bottom Half Burpees

March 25 – March 30, 2019

Spring It On Pre-Testing!

5:00 Window:
40 Over Box Jumps
Max Row

1:00 Rest

5:00 Window:
20 Deadlifts (195/115)
20 Burpees
Max Wall Ball (20/14)

1:00 Rest

12:00 AMRAP:
Buy In: 100 KB Swings (53/35)
1 Lap
1 KB Lap (53/35)

Pre-test or…
AMRAP 24:00
1 “L” Lap
5 Pull Ups
10 Sit Ups
15 BW Squats

TABATA
Medball Slams
Bottom Half Burpees
Lateral Lunges (4L/4R)
Strict Shoulder Press (65/35)
Inverted Rows

A) 16:00 Strength
5 sets of
3 Power Cleans + 3 Front Squats
10 KB Pull Throughs
8 Banded Lat Pulls
:30 Hollow Hang

B) 8:00 AMRAP
8 Toes to Bar/ V-Ups
8 Burpees

24:00 EMOM
1st: 5 Bench Press
2nd: :30 Suspended Bear Crawl
3rd: 10 DB Snatch + 20 Hop Overs (45/30)
4th: :45 Alternating KB Box Step Ups (53/35)

A) 1-2-3-4-5-6-7-8-9-10 (12min Cap)
KB SDHP
Burpees Over KB/DB

B) 2-4-6-8-10-12-14 (12min Cap)
SA DB Thrusters (35/20)
Cal Row

March 18 – March 23, 2019

A) 10:00 Power Clean Practice (lighter than normal weight)
5 x 2/2/2 Deadlift/Shrug/PC
(DB & BB)

B) 14:00 AMRAP
10 Lunge Thruster Complex
30 Abmat Sit Ups
10 KB Swings (70/53)
10 Broad Jumps

A) 8:00 Pull Up Practice
Kip Swings/Pull Up Form
then..
2 Strict Pull Ups & 3 Kipping
rest :30
or
1 Negative Pull Up & 2 Kipping
rest :30

B) 10:00 EMOM
1st: :40 Burpee Box Jumps
2nd: 3 Wall Walks or :45 Handstand Practice

C) 6:00 AMRAP
12 Plate G2O
15 Hollow Rocks
1 Lap

A) 10:00 EMOM
1st: 3,4,5,6,7 Front Squats (115/75)
2nd: 12 Oblique Plank Squeeze (6L/6R)

B) 40-30-20-10 For Time (14min cap)
1/2 Burpees
Wall Balls
V-Ups or Lying Knees to Elbow

3 Rounds for Time: (25 min cap)
16-1 Arm DB Clean & Jerk (8R/8L)
16 1/4 Burpees
16 Pull Ups
16 Wtd. Box Step Overs

A) 7:00 Double Under Practice

B) 7:00 AMRAP
2 Bear Crawls
10 DB Straight Leg Toe Touch
10 1-Arm DB Hang Snatch (5R/5L)

C) 7:00 AMRAP
6 Strict Toes to Bar
12 1 KB Front Rack Rvs Lunges (6R/6L) (53/35)
24 Air Squats

Endurance Work
A) 6:00 EMOM
1st: 12 MB Slams
2nd: 8 Cal Row
3rd: 2 1/2 Lap Sprints
-Rest 2:00-
B) 6:00 EMOM
1st: 15 MB Slams
2nd: 10 Cal Row
3rd: 1 Lap
-Rest 2:00-
C) 6:00 EMOM
1st: 18 MB Slams
2nd: 12 Cal Row
3rd: 1 “L” Lap

March 11 – March 16, 2019

 

Cycle Post-Test
A) 14:00 to find
3RM Back Squat
100 Sit Ups for Time

B) 10:00
2 Push Press +1 Push Jerk
Max Strict Pull Ups

Post-Test or…
26:00 AMRAP
5 Push Ups
10 Sunrise Planks (5/5)
20 MB Side to Side Slams (20/15)
3 Laps

 

A) 8:00
10 KB Swings
Handstands Practice

B) 3 Rds For Time (15:00 Cap)
5 Deadlifts (225/175)
16 1/2 TGU (8/8)
16 Pullups

 

 

A) 7:00 SL Squat Practice
20-30 Reps per leg

B) 21-15-9
Cal Row
Hanging Knee Tucks
Jumping Lunges
MB Burpees

A) 6:00 EMOM
Devil’s Press
Box Jumps

B) 3rds x 6:00
In a 6:00 window complete
1 MB Lap
1:00 Plank Hold
12 Pull Ups
Max Box Jumps

SPLATURDAY Workout
*No 8am class*

“Luck of the Leprechan”
7RFT
10 Wall Balls (20/14)
15 Burpees
20 KB Swings
25 Double Unders

March 4 – March 9, 2019

A) 10:00 Strength
3-3-3-2
Back Squat
Strict Pull Ups

B) Climb the Ladder.. (14:00 cap)
Add 2 every time
2 MB G2O
2 Wtd. Step Ups
10 Sit Ups

A) 8:00 Strength
4×2+1 Push Jerk
:20 Hollow Hold

B) 15:00 AMRAP
12 Wtd. SL RDL
12 S.A Bent Over Rows
50 Double Unders

25:00 EMOM
1st: 4 Bench Press
2nd: 20 Skater Lunges
3rd: 20 Sit Ups (speed)
4th: 5 Ecc. Pull Ups
5th: 8 Goblet Squats + 20 Cross Body Climbers (Total)

A) 12:00 AMRAP
5 Deadlifts
8 SA DB Push Press per arm
40 Bicycles (total)

B) 12:00 AMRAP
2 Laps
10 Push Ups
20 Sunshine Planks (10R/10L)

Partner workout!
For Time (26:00 cap)
60 Power Cleans
100 Medball Clean Wall Balls
100 Pull Ups
6:00 Hollow Hold
*Every min on the min 4 Burpees
*Partners can work at same time
When Finished..
Row alternating 250m for total meters

28:00 AMRAP
400m Row
16 Medball Sit Ups
16 KB Swings
16 Box Jumps
:45 Handstand Hold

February 25 – March 2, 2019

 

A) Every 2:00 for 8:00
4-4-3-3 Push Press-
15 Hanging Knee Tucks
B) 14:00 AMRAP
8 KB Swings (70/53)
8 Pull Ups
:45 Plank Hold
Score: Rounds+Reps

A) 10:00
4-4-3-3 Back Squat

B) For Time: (15min cap)
8-7-6-5-4-3-2-1
Hang Cleans (95/65)
Burpee Over Barbell
1-Arm DB Strict Press (45/25)
Score: Total Time

5 Rds x 4:00 AMRAP
Each 4:00 AMRAP is
2 “L” Laps
1 Wall Walks
Max Man Makers
Rest 1:00 Between Rounds
Score: Total Reps Man Makers

6RFT (26:00 Cap)
200m Row
10 KB Squat Cleans (53/35)
20 Wtd. Split Squats (10 per leg)
30 Mountain Climbers (total)
Score: Total Time

 

5 Rds x 5:00
In a 5:00 window Complete
5 Pull Ups
10 Jiu Jitsu Get Ups (5R/5L)
10 SA DB Thrusters (5R/5L) (40/20)
20 Med Ball Russian Twists (20/10)
15 Bottom Half Burpees
Once finished, Rest until next 5:00 Window

 

 

28:00 AMRAP
2 “L” Laps
20 Medball Slams
20 Push Ups
20 Hollow Rocks
Score: Rounds+Reps

February 18 – February 23, 2019

A) 18:00
4×4 Ecc Back Squat 4sec neg. (70-80% max 4RM)
4×10 Banded Rows
4x:30 Hollow Hold
4×15 Push Ups

B) 6:00 AMRAP
15 1/2 Burpees
20 Double Unders
:30 Plank Hold

24:00 EMOM
2 Strict + 2 Push Press + 2 Jerks
10 SL squat to Box 5R/5L
12/10 Cal Row
12 Toes to Bar

A) 6:00
Bench Press 4×4

B) 8:00 AMRAP
200/160m Row
20 OH Plate Walking Lunges (45/25)
30 Alligator Planks

C) 8:00 AMRAP
1 Lap Sprint
15 KB Swings (53/35)
6-Suitcase Carries (cone to cone = 1)

TABATA
Wall walks/Suspended Bear Crawl
Abmat Sit Ups
Goblet Squats
Superman Hold
Burpees

A) 10:00 AMRAP
5 Deadlifts (115/75)
5 Hang Cleans
5 Thrusters
30 Mountain Climbers

B) 10:00 AMRAP
12/10 Cal Row
30 Russian Twists
6 Pull Ups

60:00 Splaturday Chipper
100 Box Jumps (can break up)
90 Wall Balls
80 Abmat Sit Ups
70 Lunges
60 DB Snatch
50 Hand Release Push Ups
40 DB Shoulder to Overhead
30 Burpee Over Box Jumps
20 Turkish Get Ups
10 “L” Laps