Current Workouts

A weekly list of our member workouts.

February 11 – February 16, 2019

A) 18:00 Strength
4 sets:
Hang Clean Complex 3×3
then…
2 Push Press + 2 Push Jerk
4×6 Lateral Lunges (6R/6L)
4×25 Speed Sit Ups

B) 6:00 AMRAP
30 Plank Shoulder Taps
20 Ju Jitsu Get Ups (10R/10L)
30 Line Jumps

A) 16:00 Strength
5-5-5-4-4 Back Squat
5×4 Eccentric Pull Ups
5x:40 Side Plank Hold (:20R/:20L)

B) 8:00 AMRAP
4 Waiter’s Carry (2L/2R)
10 Renegade Rows
:30 Suspended Bear Crawl Hold

A) 6:00
3×5 Deadlift

B) 16:00 AMRAP
30 Double Unders
15 Box Jumps
15 V-Ups
15 Wall Balls

A) 5:00
3×3 Push Press

B) 10:00 Partner AMRAP
14 Medball Sit Ups
14 Partner Push Ups
14 Banded Partner Push Outs

C) 8:00 Partner AMRAP
Partner 1: Row for Cals
Partner 2: 10 Burpees

25 min EMOM
1st: 4 Back Squats (70% max effort) (don’t add weight)
2nd: 12 G2O + 3 Burpees
3rd: :30sec Handstand Hold
4th: 7 KB Squat Cleans + 3 Burpees
5th: :30 Table Top Hold

26:00 AMRAP
2 “L” Laps
10 1-Arm DB Lunge Thruster Complex (35/20)
10 Pull Ups
25 Hollow Rocks

February 4 – February 9, 2019

A) 15:00 Strength
6-5-5-4-4
Back Squat
1-Arm DB Row
:30 Hollow hold

B) 8:00
8 Bottom Half Burpees
16 SL Wtd. RDLs (DB/KB/Plate)
24 DB Hop Overs

A) 9:00 Strength
5-5-5-3-3
Power Clean Shrugs
Strict Pull Ups

B) 16:00 AMRAP
2 Crab Walks (cone to cone = 1)
16 Medball S2S Slams
10 Leg Lifts
5 Burpees

A) 12:00
1,10, 2,20, 3, 30,,,Up to 10,100
Cal Row
Double Unders

B) 21-15-9
Russian Twists
Wtd. Glute Bridges
Pushups

24:00 EMOM
5 Bench Press
12 Wtd. Box Step Ups (6R/6L)
12 1-Arm DB Push Press (6R/6L)
:15/:30/:45 Wtd. Plank Hold

28:00 Partner AMRAP
30 “L” Laps
200 BW Squats
200 Abmat Situps
150 Medball Slams
150 Pull Ups

26:00 AMRAP
200m Row
30 Push Ups
30 Bicycle Crunches
30 Medball G2O
10 TGU (35/20)

January 28 – February 2, 2019

A) 10:00
5 sets:
2 Push Press + 1 Push Jerk
20 Situps for speed

B) 14:00
8 Inverted Rows
1 KB Goblet Walks (35/20)
10 BW Pendulum Lunges (5L/5R)

TABATA TUESDAY
Pull Up Hold
KB Swings
Plank Hold
Wall Balls
Burpee Tuck Jumps

A) 8:00 AMRAP
10 Push Up Renegade Rows
:30 Suspended Bear Crawl Hold

B) 8:00 AMRAP
10 KB Squat Cleans
:30 Flutter Kicks

C) 8:00 AMRAP
10 1-Arm DB/KB Press (5L/5R)
:30 Pike Pulses
30 Mountain Climbers

A) 18:00 Strength
4×4 Deadlifts
4×5 Ecc. Pull Ups
4×5 Ecc. SL Squats to Bench
4×5 Push ups until failure (20 rep max)

B) 6:00 AMRAP
1  Lap
:30 Hollow Hold

You-go-I-go Partner Workout!
26:00 AMRAP
12 KB SDHP (53/35)
8 SA DB Thrusters Left
8 SA DB Thursters Right
20 (total) Alternating Box Jumps (10 per partner)
250M Row (Each)

25:00 EMOM
1st: 15/12 Cal Row
2nd: 60 Singles
3rd: 1 Lap
4th: 40 Bicycle Crunches
5th: 10 Burpee Box Jumps

January 21 – January 26, 2019

A) 10:00 to Find
3RM hang clean
Max L sit
B) 10:00 to Find
1500m Row Time
Max Handstand Hold

If not testing…
A) 10:00
5×3 Hang Clean
5 sets max L sit hold

B) 10:00
3 sets of
500m Row
:60 Handstand Hold

New Cycle Testing:

A) 14:00 to find
3RM Back Squat
100 Abmat Sit Ups for time
B) 10:00 to find
2 Push Press + 1 Push Jerk
Max Strict Pull Ups

For Time: (28min cap)
30-25-20-15-10-5
Box Jumps
Knees to Elbow
KB SDHP (53/35)
Bottom Half Burpees

A) 14:00 Strength
4×5 Push Press
4×5 Eccentric Single Leg Squats to a bench (5R/5L)
4×10 Banded Partner Push Outs

B) 10min Partner AMRAP
Partner 1: Row for meters
Partner 2: 10 Push Ups, 20 BW Squats

24min EMOM
5 High Hang Cleans
30 Barbell Hop Overs
3 Wall Walks
6 Burpee Pull Ups

27min AMRAP
3 Man Makers
10 Goblet Squats (DB/KB) (53/35)
30 Abmat Sit Ups
20 Skaters
10 1/2 TGU (5R/5L)

January 7 – January 12, 2019

 

 

A) Bile
Rest 2:00

B) *Secret*

A) 10:00 Olympic Strength
Clean Complex 5 sets
3 Reps: 1 RDL + 1 Hang Shrug + 1 Hang Clean

B) 14:00 AMRAP
5 Heavy Goblet Squats
6 Strict Pull Ups
8 1-Arm DB Strict Press
*3 Burpee Jump Squats after each EXERCISE

21-15-9
Thrusters (95/65)
Burpee Over Barbell
Abmat Sit Ups
2:00 Rest
21-15-9
Cal Row
KB Swings (53/35)
Abmat Sit Ups

 

 

A) 14:00 Strength
5 sets of
4 Bench
12 DB Rvs Lunge to Shoulder Press
4 Suitcase Carries (Heavy) (2L, 2R)

B) 9:00 EMOM
:45 Alt DB Snatch
:45 Hollow Hold
1 “L” Lap (sprint)

 

 

 

 

Partner Workout!
27 min Climb the Ladder
3,3,30…4,4,40…
3 Front Squats
3 Medball Burpees
30 Single Unders
*Reps are per partner
*Partners go one at a time on barbell moves and work at same time on other moves

 

 

26:00 Climb the Ladder
1,2,3….10
Lap
DB Clean + Jerk (per arm)
Push Ups

 

December 31, 2018 – January 5, 2019

*CLOSED*

*CLOSED* Happy New Year!

*PM Classes ONLY* 3:30, 4:30, 5:30, 6:30

Tabata!
Jump Lunges
Push Ups
L sit Hold
DB Push Press
BW Squats

24:00 EMOM
2 Hang Cleans + 2 Front Squats
1:00 Oblique Plank (:30R/:30L)
12 Bottom Half Burpees
150m Row

A) 18:00 Strength
5×3 Deadlifts
5x 3 Regular + 3 Ecc Pull Ups
5x:30 Hollow Hold
B) 6:00 AMRAP
30 Spidermans
3 Broad Jumps
5 Down Dog Push Ups

28min AMRAP
400m Row
20 Wtd. Sunshines
2 “L” Laps
20 Medball Slams

December 24 – December 29, 2018

*CLOSED*

*CLOSED*  Merry Christmas!

24min AMRAP
2 “L” Laps
15 Pull Ups
15 Box Jump Overs
2 Wall Walks
:45 Bear Crawl Hold

8RFT (26min)
5 1-Arm DB Thrusters (55/30)
10 Burpees Over DB
15 Medball Slams
20 Double Unders

6RFT (26min)
10 Man Makers (1 DB) (35/20)
30 Abmat Sit Ups
10 1/2 Turkish Get Ups (5R/5L)
10 Jump Squats

28min AMRAP
200/160 row
25 Wall Balls (20/14)
15 Hanging Knee Tucks
25 KB Swings (53/35)
15 Bottom Half Burpees
25 Plate OH Lunges (25/15)

December 17 – December 22, 2018

A) 18:00 Strength
4×5 Hang Clean
:20 L Sit hold
Then..
3×5 Deadlift
3×10 Lateral Squats (5R/5L)

B) 6:00
25 Double Unders
8 Medball S2S Slams
1 Lap

24 min EMOM
6 Bench Press
12 Ju Jitsu Get Ups (6R/6L)
:30 Handstand Hold
20 Jumping Lunges

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 Sit ups
11 Med Ball Squats
12 Med Ball Burpees

A) 14:00 Strength
4×5 Front Squat
4×5 Heavy SA DB Row
4×6 Heavy KB Swings

B) 10:00
150m Row Sprint
15 Abmat Sit Ups
:15 Hollow Hold

28 Min Partner Workout
50 Thrusters
50 Box Jumps
50 Push Ups
50 Medball Slams
50 Pull Ups
then…
Max “L” Laps

**Score = # of “L” Laps

**Annual White Elephant Christmas Workout 8:00am**

This will be the ONLY class time today.

Bring a gift to participate and be sure to reserve your spot in Zenplanner!  Space limited.

December 10 – December 15, 2018

A) 10:00 to Find
3RM Front Squat
:30 Plank Hold in between Sets

B) 10:00 to Find
3RM Push Press
Max KB Bottoms Up Carry

A) 10:00 to Find
3RM hang clean
Max L sit
B) 10:00 to Find
1500m Row Time
Max Handstand Hold

4 Rounds for Time
10 Burpees
15 Box Jumps
15 Push Ups
40 Double Unders
:45 Handstand Hold

A) 10:00 AMRAP
5 Hang Cleans
10 Pull Ups
20 Sit Ups
B) 10:00 AMRAP
2 Laps
10 KB Swings
10 Goblet Squats
10 Medball Slams

“Fight Gone Bad”
3 Rounds for Total Reps
1 Minute Max Wall Balls (20/14)
1 Minute Max SDLHP (75/55)
1 Minute Max Box Jumps
1 Minute Max Push Press
1 Minute Max Row Calories
1 Minute Rest

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