Current Workouts

A weekly list of our member workouts.

October 1 – October 6, 2018

24min EMOM:
Bench: 4-4-3-3-2-2
12 OH KB Walking Lunges
Max Chin Up Hold
Max Hollow Hold Flutter Kicks

28min AMRAP:
16 (total) 1-Arm DB Hang Clean + Jerk
12 Goblet Squats
8 KB Plank Pull Throughs
12 (total) 1-Arm Bent Over DB Rows
2 “L” Laps

For Time: 28min cap

21-15-9
Cal Row
Double Unders (3x reps) (6x reps if singles)
Lying Leg Raises

Rest :90

21-15-9
Thrusters (95/55)
Pullups

A) 10:00
Power Clean 4-3-3-3-2
:30 L-sit Hold

B) 12min EMOM:
Farmer’s Walk
12 Lateral Squats
12 Burpees

Partner Workout: Mogadishu Mile
4RFT w/ KB or DB
19 G2O (either swing or snatch)
19 Front squat (53/35)
19 Push Ups
400m Run

28min AMRAP:

250m Row Sprint
1 “L” Lap Sprint
10 Burpee Toes to Bar
:30 Hollow Hold
:60 Rest

September 24 – September 29, 2018

 

24min EMOM:

1st: 4 Bench Presses
2nd: 6 SL RDL + 8 1-Arm Rows
3rd: 8 1/4 Burpees + 8 Half Burpees

12min EMOM:
1st: 6 Front Squats
2nd: 6 Burpee Pullups
3rd: 1 “L” Lap

12min EMOM:
1st: 3 Push Jerk + 20 Hollow Rocks
2nd: 16 Med Ball Side to Side Slams

3 Rounds for time: (28min cap)

75 BW Squats
800m Run or Row
40 KB Swings (53/35)

 

A) 9:00
Power Clean 5-5-5-3-3
5 x 7 HSPU or DD pushup

B) 15 Min EMOM:
1st: 12 KB/DB Box Step Ups (35/20)
2nd: 20 Russian Twists + Max Plank
3rd: 2 Chinups + :30 Chinup Hold

 

 

Partner Workout!

4:00
Max Reps Deadlift (155/95)
Wall Sit

4:00
Max Reps Thrusters (95/55)
Hollow Hold

4:00
Max Reps Pullups
Handstand Hold

4:00
Max Row (meters)

4:00
Max “L” Laps

Saturday in Athens (28 min AMRAP)
Goblet squats (15)
Olique dips (15 each)
Downward Dog to Dive Bomber (10)
Abmat sit ups (15)
Wall Walks (3)
Go Run (3 Laps)
Swings (KB) (15)

September 17 – September 22, 2018

A) 11:00
4×5 Clean Pull + Hang Clean
Max Hollow Hang
B) 13min AMRAP:
4 Back Squats (135/95)
:30 Hollow Hold
2 Crab Walks

TABATA TUESDAY
Push Ups
Double or Single Unders
Jumping Lunges
Strict Pull Ups
Bear Crawl Hold

Pyramid (28min cap)
15-14-13…2-1
Calorie Row
Medball G2O (20/14)
Burpees
Goblet squats (35/20)

A. 12:00
4×6 Bench Press
4×10 Wtd. Glute Bridge
4x60sec Lateral Plank (30sec R/L)

B. 8:00
3×12 KB Split Squat
3×12 SA DB Row
3×8 Hanging Knee Tucks

C. 5:00 AMRAP
1 “L” Lap
8 Medball Side-2-Side Slams (4R/4L)
8 Ju Jitsu Get Ups (4R/4L)

PARTNER WORKOUT
6RFT (30min cap)
15 KB SDHP
Run 2 Laps
20 Box Jumps
Run 2 Laps
16 Walking Lunges (8R/8L)

Anna’s Birthday Workout!
30 Minute AMRAP
23 KB Swings (53/35)
23 Weighted Russian Twists (R+L=1)
23 Inverted Rows
23 Plate OH Squats
23 Spidermans (R+L=1)
23 Medball Slams
23 Supermans
23 Bottom Half Burpees

September 10 – September 15, 2018

 

28min Cap:

Run 2 miles
5 Rounds:
3 Power Cleans
4 Pullups
5 DB Shoulder Press
6 Backward Lunges (6 each leg)

 

24min EMOM:

1st: 4 Bench Presses
2nd: Row (200/160)
3rd: 6 ½ Turkish Get Ups (3R/3L)

 

 

Hero Wod “DT”
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(Men 95/Women 65)

**Lighter Load Option: 5 Burpees after each exercise

A) 9:00
2×15 Back Squats
2x accumulate 2:30 Plank

B) 15 Min EMOM:
1st: Max Hollow Hold Flutter Kicks
2nd: Max Farmer Carries (F/B)
3rd: 3 Chinups + :20 Chinup Hold

Partner Workout!

For Time: (28min cap)
Buy In: Row 1000 Meters (1 partner at a time, split however)
6RFT:
10 BB Thrusters (75/45)
10 Burpees
10 Wall Balls
10 Abmat Sit Ups
Cash Out: Row 1000 Meters (1 partner at a time, split however)

 

28 Min AMRAP:
2 “L” Laps
16 Burpee Box Jump Overs
16 KB Swings
16 Medball Cleans

September 3 – September 8, 2018

LABOR DAY
*CLOSED*

27min EMOM:
1st: 2 Clean Pulls + 6 Goblet Squats
2nd: :30 Hollow Hold or Handstand Hold
3rd: :15/:30/:45 Unbroken Burpees

27min AMRAP:

4 1/2 Lap Sprints (rest :10 between reps)
10 Pullups (unbroken)
15 Pushups (unbroken)
30 BW Squats (unbroken)

16:00
6×2 Deadlifts
6×2 Bench Press
6×4 Heavy Goblet Squat

6:00 AMRAP:
1 Backwards Lap Sprint
25 Abmat Situps

For Time:
Buy In: 4:00 Hollow Hold (team)
80 Clean + Jerks (95/55)
Max Row
Cash Out: 4:00 Hollow Hold (team)

5 Rounds for time (28min cap):

3 “L” Laps
10 DB Thrusters (left arm)
10 DB Thrusters (right arm)
20 Pullups

August 27 – September 1, 2018

27min EMOM:
1st: 2 Bench Press + 10 Supermans
2nd: :30 Chinup Hold + 3 Burpees
3rd: 1 “L” Lap

A) 10:00
3×3 Power Clean
3x Max HSPU (up to 10) or up to 1:00 Handstand Hold

B) 6:00 AMRAP:
Max L-Sit
rest :30
Max L-Sit
rest :30

C) 6:00
Max Unbroken Bear Crawl

Benchmark!

Creedathlon: (30min cap)

1600m Row

1600m Run

250 Double Unders

A. 4×6 High Hang Squat Clean: (9 Min)
4×5 Kneeling 1-Arm Row (Heavy)

B. 15 Min EMOM:
1st: 6 Bench Presses
2nd: Max Farmer Carries
3rd: 12 Maximal Squat Jumps

Partner Workout!

27min AMRAP:
4 Partner KB Laps (53/35)
50 Static Squat Med Ball Tosses
50* KB Swings
50* Lying Leg Lifts
*Split up however you want

25min AMRAP:

2 “L” Laps
15 Toes to Bar
20 Med Ball Ground to Overhead
25 Russian Twists (20/14)

August 20 – August 25, 2018

A) 9:00
3×5 Bench Press
12 Rear Supports
12 Squeeze into Hollow Hold

B) For Time: (15 min cap)
“Baseline”
Buy In: 2 Laps
15-12-9
BW Squats
KB Swings
Abmat Situps
Cash Out: 2 Laps

A) 10:00
5×4 Squat Clean
10 1-Arm DB/KB Press between each set

B) 7:00
4 “L” Laps
Max Burpees

C) For time: (6:00 cap)
30 Turkish Get-Ups

“Whitten”

5 Rounds for time (28min cap):
22 KB Swings (53/35)
22 Box Jumps
3 Laps
22 Burpees
22 Wall Ball

24min EMOM:
1st: 5 High Hang Power Cleans
2nd: 7 Burpee Pullups
3rd: :30 Max Pushups
4th: :30 Max BW Squats

Partner Workout!

28min AMRAP:

30 Partner Russian Twists
8 Loaded Barbell Carries + 20 BW Squats
6 x 1 Lap Sprint (partners alternate, one runs while the other rests, 3 laps each)

8 Rounds for time: (30min cap)
1 Med Ball Lap
10 Pullups
1 Med Ball Lap
10 Burpees

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