Current Workouts

A weekly list of our member workouts.

May 13 – May 18, 2019

A) 12:00 Strength
5×6 Bench
5×6 Chin Ups
6 Slow Wreck Bag OH 1/2 Squat (or squat to box)
B) 10:00 Strength AMRAP
4 Snatch grip deadlifts
:30 Hollow Hold
1 Wreck Bag Lap

A) 7:00 AMRAP
3 Hang Cleans
12 Split Squats (6R/6L)
8 Toes to Bar
-Rest 1:00-
B) 7:00 AMRAP
3 Hang Clean + Push Press
12 Reverse Lunges
8 Hanging Knee to Elbow
-Rest 1:00-
C) 7:00 AMRAP
3 Hang Clean + Push Jerk
12 Jumping Lunges
8 Hanging Knee Tucks

A) Benchmark-Bile (12min cap)

B) 10:00 AMRAP
20 Wall Balls (20/14)
10 BB Bent Over Rows (75/55)
20 Mountain Climbers

24:00 AMRAP
5 Hang Snatches (65/35)
400m Row
2 Bottoms Up Carry (Front Parking Lot Down/back=1) (35/26)
20 Abmat Sit Ups

4×5:00
In a 5:00 Window Complete…
2 “L” Laps
20 Goblet Squats (35/26)
2 Wall Walks
Max Med Ball Russian Twists (20/14)
1:00 Rest

26:00 AMRAP
10 Cal Row
20 MB Side to Side Slams
20 Pull Ups
20 KB Swings (53/35)

May 6 – May 12, 2019

30mins:
3RM Bench
5 “L” Laps for time
5RM Snatch

Time remaining:
Max Reps Sled Push(90/45)

5×4:00 AMRAP
In a 4:00 window Complete
1 Lap
8 SA KB/DB Rows (4R/4L)
8 SA KB/DB Snatch (4R/4L)
Max KB/DB Facing Burpees
1:00 Rest

For Time: (28min cap)
50 Double Unders
100 BW Squats
4 “L” Laps
4 “L” Laps Wreckbag
50 Kettlebell Swings (70/53)
25 Calorie Row
*Complete reps in whatever order you choose

A) 8:00 Strength
4×4 Overhead Squat

B) 15:00 AMRAP
10 Wreck Bag Cleans
20 Push Ups
ACE Entrance Run

Partner Workout!
For time
75 Bear Complex (95/65)
Plank Hold while waiting
20 Sled Pushes (135/90)
200 Flutter Kicks (every other)
*Complete reps in whatever order your choose

24:00 EMOM
1st: 3 Wall Walks
2nd: Wreckbag Marches
3rd: Max Chin Up Hold
4th: 14 Jui Jitsu Get Ups (7R/7L)

April 29 – May 4, 2019

A) 12:00 Strength
5×4 Bench Press
5×6 Wtd. TGU (3R/3L)

B) 12:00 AMRAP
2 Wall Walks
10 Wreck Bag Around the Worlds (5each way)
12 Skater Lunges

A) 10:00 Strength
4×10 Front Rack Backward Lunges
4×10 MB Slams

B) 14:00 AMRAP
8 1-Arm DB Clean & Jerk (4R/4L) (45/30)
8 Box Jumps
8 OH KB Swings (53/35)

TABATA!
Push Ups
Chin Ups
Sit Ups
Double Unders
Squats

24:00 EMOM
8 DB RDLs > Hollow Hold Out
4 Hang Cleans > Plank Hold Out
8 Goblet Squats > Hollow Hold Out
4 Push Jerks > Burpees Out

Partner Workout!
26:00 Climb the Ladder
3,3,3,30…4,4,4,40…
BB Push Press
MB G2O
Burpees
Mountain Climbers

“The Ghost” WOD
6 Rounds
1:00 Max Cal Row
1:00 Max Burpees
1:00 Max Double Unders
1:00 Rest

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