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Oh My Lunge

WARM UP (10min) 10min EMOM: ODD 15/12, 12/10, 10/8cal - Any Cardio EVEN 8/8, 6/6, 5/5 - BB SLDL Increase BB AHAP! STRENGTH (15min) 15min E1:15min (6sets Each): -BB RDL (1-6) -BB Back Squat (7-12) Rep Scheme: 14-14-12-12-10-10 Find & record heaviest weight lifted for each movement! "OH MY LUNGE" (25min CAP) 4 Rounds For Time: 400m - Run / 500m - Row/Ski / 1k - Bike 40 - DB Lunges RX+@ 35/25 OH RX@ 30/20 OH SC@ 25/15 OH/FR B@ 20/10 FR
Apr 15, 2021
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Burpee Pull Ups??

CORE (5min) 5min AMRAP: 10 - Single Leg Alt. V Up (5/leg) 20 - Flutter Kicks (L+R=1) 30 - Russian Twist (L+R=!) "BURPEE PULL UPS??" (45min CAP) 4 Rounds For Time: 800m - Run / 1k - Row/Ski / 2k - Bike 50 - Sit Ups 25 - Ball Slams 5 - Burpee Pull Ups ~1min - REST Between Rounds~ Score = total time including rest! RX+@ GHD, 35/30, Strict RX@ 35/30, Kip SC@ 30/20, Jump B@ 20/15, No Pull Up
Apr 14, 2021
Total Reps

Clean Press Jump

WARM UP (10min) 10min AMRAP: 200m - Run / 300m - Row/Ski / .6k - Bike 10 - TRX Rows 10 - HR Push Ups Modify movements for hardest difficulty! STRENGTH (15min) 15min E1:15min (6sets Each): -DB Single Arm Row (1-6) -BB Bench Press (7-12) Rep Scheme: 14-14-12-12-10-10 Find & record heaviest weight lifted! "CLEAN PRESS JUMP" (20min) 8 Rounds: 2min AMRAP WORK / 30sec REST: 20 - DB Alt. Clean+Press MAX - Box Jumps Score = Round w/ fewest box jumps! RX+@ 50/30, 30/24" RX@ 30/20, 24/20" SC@ 25/15, 20/16" B@ 20/10, Step
Apr 13, 2021
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Karen Went Too Far

WARM UP (10min) 10min E2:30min (4 Rounds): 20 - Med Ball Squat Cleans 15 - BB Good Mornings MAX Calorie - Any Cardio Use same med ball as metcon and increase BB if possible! STRENGTH (15min) 15min E1:15min (6sets Each): -BB Front Squat (1-6) -BB Deadlift (7-12) Rep Scheme: 14-14-12-12-10-10 Find & record heaviest weight lifted for each movement! "KAREN WENT TOO FAR" (20min CAP) For Time: 150 - Wall Balls 150cal - Any Cardio RX@ 20(10') / 14(9') SC@ 20(9') / 14(8') B@14/10 (Any Height) 100reps
Apr 12, 2021
Max Distance

Pump It Up

"ROWLING" (10min CAP) 10 Rounds: 100m - Row/Ski Must land exactly on 100m, 1 Burpee per meter penalty! (5 Burpee CAP) "PUMP IT UP" (40min CAP) 30min E5min (6 Rounds): 10 - Bench Press 20 - DB Alt. Power Snatch 30 - Air Squats MAX Distance - Row For added challenge increase BB weight each round if possible! Score = round w/ fewest distance! RX+@ 155/75 RX@ 135/70 SC@ 95/55 B@ 75/35
Apr 10, 2021
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Move It

WARM UP (10min) 10min AMRAP: MAX Unbroken - BB Strict OH Press Penalty for resting = 250m - Row/Ski RX@ 55/45 SC@ 45/35 B@ 35/TB STRENGTH (15min) 15min E1:30min (10 Rounds): 15 - Banded / 8 - Strict/Kip Pull Ups 8 / 10 / 12 - BB Bent Over Row Choose a rep scheme: Strength / Hypertrophy / Endurance. Increase BB AHAP! "MOVE IT" (25min) 4 Rounds For Time: 400m - Run / 1k - Bike / 500m - Row/Ski 20 - KB SDHP 20 - KB American Swings 20 - Sit Ups RX+@ R/G, GHD RX@ G/Y SC@ Y/B B@ B/P
Apr 9, 2021
Total Reps

Dead Leg

WARM UP (10min) 10min EMOM: ODD: 15/12, 12/10, 10/8cal - Cardio EVEN: 10 - BB Front Squats Increase BB AHAP! STRENGTH (15min) 15min E1:30min (10 Rounds): 8 / 10 / 12 - BB Back Squat 4/4 / 5/5 / 6/6 - DBs SLDL Choose a rep scheme: Strength / Hypertrophy / Endurance. Increase BB AHAP use same DBs as metcon! "DEAD LEG" (20min) 5 Rounds: 1min Each: -DBs Front Rack Lunges -BB Deadlifts -Singles / DUs -REST Perform each exercise for MAX reps! Score = round w/ fewest total reps! RX+@ 35/25s, 165/105 RX@ 30/20s, 135/85 SC@ 25/15s, 95/65 B@ 20/10s, 75/45
Apr 8, 2021
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Trifecta

"TRIFECTA" 10min EMOM: ODD: 12/10, 10/8, 8/6cal - Row EVEN: 12 / 10 / 8 - Burpees Over Rower B@ Up Down Over Rower ~2min - REST~ 20min AMRAP: 10 - DB TKGU (5/Arm) 200m - Run / 300m - Row/Ski / .6k - Bike RX+@ 35/25 RX@ 30/20 SC@ 25/15 B@ 20/10 ~2min - REST~ For Time: 1mi - Run / 2k - Row/Ski / 4k - Bike 4min - Plank Hold 800m - Run / 1k - Row/Ski / 2k - Bike 2min - Plank Hold 400m - Run / 500m - Row/Ski / 1k - Bike 1min - Plank Hold *10 - DB Suitcase Burpee Penalty for resting during plank hold*
Apr 7, 2021
Total Reps

Four AMRAPS

WARM UP (9min) 9min E1:30min (6 Rounds): 10 / 12 / 14 - BB Bicep Curl 10 / 12 / 14 - TRX Skull Crusher Modify weight of BB and stance on TRX to complete all reps! STRENGTH (15min) 15min E1:30min (10 Rounds): 8 / 10 / 12 - BB Bench Press 8/8 / 10/10 / 12/12 - KB S Arm Row Choose a rep scheme: Strength / Hypertrophy / Endurance. Increase BB AHAP! "FOUR AMRAPS" (20min) 4 Rounds: 4min AMRAP: 4 - BB Clean+Press 8 - Push Ups 12 - Single Leg V Ups (6/Leg) ~1min - REST~ Score = round w/ fewest reps! RX+@ 115/75 RX@ 95/65 SC@ 75/45 or 30/20s DBs B@ 65/35 or 20/15s DBs
Apr 6, 2021
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Double Trouble

WARM UP (10min) 10min AMRAP: 5 - BB OH Squat 5/5 - BB SLDL 10 - BB Good Mornings 10cal - Cardio Use empty BB! STRENGTH (15min) 15min E1:30min (10 Rounds): 8 / 10 / 12 - BB RDL 8 / 10 / 12 - Split Squats Choose a rep scheme: Strength / Hypertrophy / Endurnace. Increase BB AHAP & BW split squats, but reps are per leg! "DOUBLE TROUBLE" (25min CAP) 20-18-16-14-12-10-8-6-4-2: -Calorie Cardio -BB Front Squat RX+@ 115/75 RX@ 95/65 SC@ 75/45 B@ 65/35
Apr 5, 2021
Total Reps

4x4x4

WARM UP (5min) 5min AMRAP: 2 - Inch Worms 5 - BB Thrusters 10 - Step Ups Use empty BB! "4X4X4" (40min) 4 Rounds: 4min AMRAP: 400m - Run / 500m - Row/Ski / 1k - Bike MAX - BB Thruster ~1min - REST~ 4min AMRAP: 400m - Run / 500m - Row/Ski / 1k - Bike MAX - Box Jump ~1min REST~ Score = round w/ fewest reps thruster + fewest reps box jumps RX+@ 95/65, 24/20" RX@ 75/45, 24/20" SC@ 65/35, 20/16" B@ 45/TB, Step Ups
Apr 3, 2021
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Muscle Circuit

WARM UP (5min) 5min AMRAP: MAX - DBs Push Press Every time you set down DBs there is a 5 burpee penalty! "MUSCLE CIRCUIT" (40min CAP) 4 Rounds For Time: 200m - DBs Farmer Carry 20 - TRX Row 20 - DBs Chest Press 20 - Pull Ups 20 - V Ups 400m - Run / 500m - Row/Ski / 1k - Bike RX+@ 50/30s, Strict, T2B RX@ 35/25s, Kip/Jump SC@ 30/20s, Band B@ 25/15s, Band
Apr 2, 2021
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Burn Baby

WARM UP (6min) 6min EMOM: ODD 15/12, 12/10, 10/8cal - Any Cardio EVEN 25 / 20 / 15 - KB Goblet Squats Use same KB as metcon! STRENGTH (15min) 15min E1:30min (10 Rounds): 8 / 10 / 12 - BB Back Squat 4/4 5/5 6/6 - KB SLDL Choose a rep scheme: Strength / Hypertrophy / Endurnace. Increase BB AHAP, use same KB as metcon! "BURN BABY" (25min CAP) 6 Rounds For Time: 300m - Row/Ski / 200m - Run / .6k - Bike 30 - KB Russian Swings 30 - Med Ball Squat Cleans RX@ R/G, 20/14 SC@ G/Y, 14/10 B@ Y/B, 14/10
Apr 1, 2021
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Down We Go

CARDIO INTERVALS (20min) 20min E2min (10 Rounds): RX@ 400m - Run / 500m - Row/Ski / 1k - Bike SC@ 300m - Run / 400m - Row/Ski / .8k - Bike B@ 200m - Run / 300m - Row/Ski / .6k - Bike STRENGTH (10min) 10min EMOM: 8 / 6 / 4 - BB Roll Outs MAX - Plank Hold Modify roll out by lowering reps or ROM! "DOWN WE GO" (20min CAP) 20-16-12-8-4: -Supine T2B / T2B (1/2reps) -DBs Clean+Press -Sit Ups / GHD (1/2reps) -DBs Snatch RX+@ 35/25s RX@ 30/20s SC@ 25/15s B@ 20/10s
Mar 31, 2021
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PULL PULL PULL

WARM UP (10min) 10min E2:30 (4 Rounds): 200m - Run / 300m - Row / .6k - Bike MAX - Plate G2OH RX@ 45/25 SC@ 35/15 B@ 25/10 STRENGTH (19min) 18:45min E1:15min (5sets Each): 1-5: 8 / 10 / 12 - BB Skull Crusher 6-10: 6 / 8 / 10 - BB Seated OH Press 11/15: 4 / 6 / 8 - BB Bench Press Choose a rep scheme: Strength / Hypertrophy / Endurnace. Regardless of the rep scheme increase BB AHAP! "PULL PULL PULL" (20min CAP) 2 Rounds For Time: 25 - BB Hang Clean 25 - BB SDHP 1000m - Row/Ski / 800m - Run / 2k - Bike RX+@ 95/65 RX@ 75/45 SC@ 65/35 B@ 45/TB
Mar 30, 2021
Total Reps

Cal-Squat-Up Down

WARM UP (10min) 10min AMRAP: 10cal - Any Cardio 10/10 - BW Split Squats 10 - TRX Leg Curl + Glute Bridge Focus on quality (slow down eccentric split squat & keep hips lifted on TRX)! STRENGTH (19min) 18:45min E1:15min (5sets Each): 1-5: 8 / 10 / 12 - BB Good Morning 6-10: 6 / 8 / 10 - BB RDL 11/15: 4 / 6 / 8 - BB Deadlift Choose a rep scheme: Strength / Hypertrophy / Endurance. Regardless of the rep scheme increase BB AHAP! "CAL-SQUAT-UP DOWN" (15min) 15min E1:30min (5 Rounds Each): ODD MAX - Cals Cardio EVEN 15 - BB Front Squat MAX - Up Down Over BB Score = fewest reps in a round of calories + fewest reps in a round of up downs! RX+@ 115/75 RX@ 95/65 SC@ 75/45 B@ 65/35
Mar 29, 2021
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5'ER

WARM UP (10min) 10min EMOM: ODD 15/12, 12/10, 10/8cal - Any Cardio EVEN 10/8/6 - DBs Devils Press Devils Press w/ Burpee! "5'ER" (40min CAP) 5 Rounds For Time: 5 - DBs Man Makers 20 - DBs Front Squats 40 - Sit Ups 500m - Row/Ski / 400m - Run / 1k - Bike Man Maker = Push up + L Row + Push Up + R Row + Clean + Press RX@ 30/20s SC@ 25/15s B@ 20/10s
Mar 27, 2021
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21.2 / 17.1

WARM UP (10min) 10min EMOM: ODD 15/12, 12/10, 10/8cal - Any Cardio EVEN 10 - BB Bicep Curls 10 - DB Skull Crusher Use same DB as metcon! STRENGTH (15min) 15min E1:30min (10 Rounds): 10 - BB Strict OH Press 10 - Band/TRX / 5 - Strict/Kip Pull Ups Increase BB AHAP! "21.2 / 17.1" (20min CAP) For Time: 10 - DB Alt. Snatch 15 - Burpee Box Jump Overs 20 - DB Alt. Snatch 15 - Burpee Box Jump Overs 30 - DB Alt. Snatch 15 - Burpee Box Jump Overs 40 - DB Alt. Snatch 15 - Burpee Box Jump Overs 50 - DB Alt. Snatch 15 - Burpee Box Jump Overs RX+@ 50/30, 24/20" RX@ 30/20, 24/20" SC@ 25/15, 20/16" B@ 20/10, Step Up
Mar 26, 2021
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SKILLZ

WARM UP (10min) 10min AMRAP: 10 - BB Good Mornings 10 - KB Goblet Squat 10cal - Any Cardio Increase BB AHAP! STRENGTH (19min) 18:45min E1:15min (5sets Each): 1-5: 5/5 - BB Lunges 6-10: 10 - BB Front Squat 11-15: 10 - BB Back Squat Increase BB AHAP for each exercise! "SKILLZ" (20min CAP) 5 Rounds For Time: 150 - Singles / 50 - DUs 30 - KB Lunges 15 - BB OH Squat RX+@ R/G, 65/45 RX@ G/Y, 45/35 SC@ Y/B, 35/TB B@ B/P, TB/PVC
Mar 25, 2021
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KEEPING IT 100

WARM UP (5min) 5min EMOM: 2 - Inch Worms MAX - Med Ball Squat Cleans Use same med ball as metcon! "KEEPING IT 100" (45min CAP) For Time: 100cal - Row/Ski 100 - Sit Ups / 50 - GHD Sit Ups 100 - Wall Balls 100 - Supine T2B / 50 - T2B 100 - Med Ball Clusters 100 - Med Ball Russian Twist (O+B=1) 100cal - Bike/AA Runner RX@ 20/14 SC@ 14/10 B@ 14/10 *75reps Each*
Mar 24, 2021