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For Time

27 January 2021 *Cuz it's sexy.

[Strength:] Barbell Prep (perform after the metcon) A) Burgener Warm up Snatch - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2”, 4”, 6” Snatch drop – “FOOT WORK” B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch 1) Snatch Balance: - 2 sets of 5 @E.B - 2 sets of 3 @50% 1RM Snatch - 2 sets of 2 @60% 1RM Snatch * Rest 2 minutes between sets 2) Power Snatch + Snatch: - 4 sets @70% 1 RM Snatch * Rest 2 minutes between sets [Workout - Warm up:] 9-12min Rotation 18/12 Calorie Bike 8 hanging scap retractions 6 Kipps 4 Strict Pull Ups 18 V Ups 9 Single Arm Kettlebell Waiters Squat (light weight) (each side) 9 Single arm kettlebell presses (light weight) (each side) [Workout:] At The Box 3 rounds: For Time 20 Double Dumbbell Deadlifts 15 Sit Ups 10 Double Dumbbell Thrusters -Rest 3:00- For Time: 60 Double Dumbbell Deadlifts 45 Sit Ups 30 Double Dumbbell Thrusters [Workout:] At Home NO KIT 3 rounds: For Time 20 Box/Chair Step Ups (Total) 15 Sit Ups 10 Jumping Air Squats -Rest 3:00- For Time: 60 Box/Chair Step Ups (Total) 45 Sit Ups 30 Jumping Air Squats [Bonus Stretching:] 1:00 Pancake Stretch 10 Alternating Scorpion Stretches
Jan 27, 2021
For Time

26 January 2021 *Pouring Rain

[Banded 7s] - perform 7 reps of each movement: 3 Sets: 7 Pull aparts + Y's + BNK Presses + S-arm Crossover Y's/side [Warm up:] 60sec Machine of choice (start easy and build intensity throughout) 10 alternating dumbbell clean and jerks (light weight) (each side) 5 Up downs + 5 Push ups + 10 Alt lunge w/rotation 10 alternating dumbbell clean and jerks (light weight) (each side) 60sec Machine of choice (start easy and build intensity throughout) [Workout:] At The Box 10 Rounds: For Time 14/12 Calorie Row/Ski *12/9 Cal Bike 10 Alternating Dumbbell Clean and Jerks@22.5/15kgs 6 Burpees over DB Target Time: 16-18 minutes Time Cap: 25 minutes [Accessory] - 1 Set: :30 Handstand Hold 1:00 Bar Hang 1:30 Plank 2:00 Farmers Hold *24/16kgs *Rest as needed between movements so that you can go unbroken. [Workout:] At Home w/kit 8 rounds: For Time 100m Run 12 Alternating Dumbbell Hang Clean and Jerks 8 Lateral Burpees Over DB [Workout:] At Home NO KIT 8 rounds: For Time 100m Run 12 Alternating Stepback Lunges (Total) 8 Burpees [Bonus Stretching:] 2:00 Couch Stretch (Each Side)
Jan 26, 2021
Total Reps

25 January 2021 *FNG

[Warm up: Hip Halo Activation] [Strength:] 1.1) Back Squat: 5 sets x 6 reps @60% of 1RM Back Squat * Rest 60-90 secs minutes between sets 1.2) Front Squat: 5 sets x 3 reps @65% of 1RM Front Squat * Rest 60-90 secs minutes between sets [Optional Accessory] - 3 Sets: 20 Supermans 10 Birddogs (Each Side) 20 Glute Bridges [Workout:] At The Box 4min AMRAP: 5 Deadlifts@35/25kgs 10 Push-Up -rest 2 Minutes- 4min AMRAP: 5 Push ups 10 Strict Press@35/25kgs -rest 2 Minutes- 4min AMRAP: 5 Bent over rows@35/25kgs 10 Deadlifts -rest 2 Minutes- 4min AMRAP: 10 Push Press@35/25kgs 5 Deadlifts [Workout:] At Home NO KIT 3 Sets - 4min AMRAP: 8 Bent Over Single Arm Object Row (Each Arm) OR Table Rows 8 Push Ups -rest 2 Minutes- [Workout:] At Home w/kit 3 Sets - 4min AMRAP: 8 Lawnmower Rows (Each Arm) 8 Strict Handstand Push Ups -rest 2 Minutes- [Bonus Stretching:] 1:00 Frog Stretch 2:00 Child's Pose
Jan 25, 2021
Total Reps + Time

23 January 2021 *Wood glue

[Banded Warm up:] 1) Banded 7s of choice - perform 7 reps of each movement 2) Hip Halo Activation sequence 3) Burgener Warm up Snatch - 3-5 reps at each position: Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2”, 4”, 6” 3.1) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch [Warm up:] 2-3 Sets 1:30 Row 1:30 Bike 0:30 handstand hold [Workout:] At The Box 3 Rounds 25xHS Shoulder taps 7 Power Snatches@45/30kgs -Rest 5 minutes- 3 Rounds 25xHS Shoulder taps 7 Power Clean and Jerks *Athletes Notes: Target Time each set: 7-9 minutes Time Cap each set: 12 minutes [Workout:] At Home NO KIT 3 Sets: 1:00 Max Reps Air Squats 1:00 Max Reps Chair Dips 1:00 Max Reps Plate Hops/Line Hops 1:00 Max Reps Burpees 1:00 Rest [Workout:] At Home WITH KIT 3 Sets: 1:00 Max Reps Double Dumbbell Front Squats 1:00 Max Reps Double Dumbbell Shoulder to Overhead 1:00 Max Reps Double Unders 1:00 Max Reps Burpees 1:00 Rest
Jan 23, 2021
Total Reps + Weight

22 January 2021 *UNO MAS

[Warm up:] C&J Drills Burgener Warm Up Clean - 3-5 reps at each position: 1) Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean – “STRONG TURNOVER” Tall Power Clean – “PULL UNDER”, 2”, 4”, 6” Tall Clean – “PULL UNDER” 2) 3x High Hang Clean + 3x Hang Clean + 3x Clean [Strength:] 1.1) Clean Pull + Clean + Push Jerk + Jerk: - 2 sets @50% 1RM Clean - 1 sets @65% 1RM Clean - 1 sets @75% 1RM Clean * Rest 2 minutes between sets 1.2) Strict Press: For Load - 5,4,3,2,1 * Rest 60 seconds in between sets. 1.3) Deadlift: For Load - 10,8,6,4,2 * Rest 90 seconds in between sets. [Workout:] At The Box 3 Sets - 3min AMRAP: 100xDouble Unders 50xAir Squats Max Pull-ups -Rest 1:00- [Workout:] At Home 5 Sets - 3min AMRAP: 20 Jumping Lunges 20 Alternating Leg V-Ups Max Push ups -Rest 1:00- [Bonus Stretching:] 1:00 Seal Stretch 1:00 Toe Touch Stretch :30 Chest Stretch (Each Side)
Jan 22, 2021
Max Distance

21 January 2021 *Buck Tooth-pick

[Active Recovery Day:] Run - 3 Sets: 1000m at easy run pace 1000m at moderate run pace -Rest 5:00- *Push the pace so you see a significant difference [Assault Bike option:] Warm-up: 5min from easy to mod 3x (30sec hard, 30sec easy) 2min recovery -then- 2 sets: 6min EMOM: (15sec sprint, 45sec easy), -3min recovery after each set-- -then- 2 sets: 10x (20sec sprint, 10sec easy), -5min recovery after each set-- *Total: 45min
Jan 21, 2021
Max Weight

20 January 2021 *Q-cumber

[Banded Warm up:] Banded 7s - perform 7 reps of each movement 1.1) Y's + BNK Presses + OHS 1.2) S-arm Crossover Y's + S-arm Press 2) Hip Halo Activation Sequence [Warm up:] 15min Rotation 200m Ski (OR Row) 8 hanging scap retractions 6 kipps 4 Strict Pull ups 6 goblet squats (light/moderate weight) 8 half kneeling single arm kettlebell presses (light weight) (each side) 200m Row (OR Ski) [Strength:] 1.1) Snatch Push Press + Snatch Balance: - 2 sets of (3+2) @Empty Bar - 2 sets of (2+1) @45% of 1RM * Rest 2 minutes between sets 1.2) 1xSnatch High Pull + 1xPower Snatch + 1xSnatch - 2 sets @55% 1 RM Snatch - 3 sets @65% 1 RM Snatch * Rest 2 minutes between sets 1.3) Power Clean + Push Jerk - 3 sets of 4reps UNBROKEN@60/45kgs - rest 2 minutes between sets - [Accessory:] 1 Set *not for time 60sec Side Plank/side 10 Bird dog 2:00 Plank 10 Bird Dogs 60sec Side plank/side [Workout:] At Home 50 Dumbbell Goblet Squats 75 Flutter kicks 25 Sit Ups 50 Dumbbell Goblet Squats 25 Sit Ups 75 Flutter kicks 50 Dumbbell Goblet Squats *Goblet OR Object of choice [Bonus Stretching:] 2:00 Pigeon Stretch (Each Side)
Jan 20, 2021
For Time

19 January 2021 *Golden Nugget

[Banded Warm up:] Banded 7s - perform 7 reps of each movement 1.1) 2xPull aparts + Pec flies 1.2) OHS + BNK Presses [WARM UP:] V2.0 1 Set: At easy pace 30/24 Calorie Air Bike 10 single leg kettlebell RDLs (light/moderate) (each side) 10 CLOSE FEET Inchworms 15 Russian kettlebell swings (moderate) 500m Row [Accessory:] - 3 Sets 1:00 Easy Ski/Row 10 Ring Rows 1:00 Easy Bike 50’ Banded side step (each way) *1 Min Rest between rounds. [Workout:] At The Box For Time: 24-20-16 Med Ball Cleans@10/7kgs Burpee Box Jumps@24/20" -Rest 3:00- For Time: 60xMed Ball Cleans 60xBBJ [Workout:] At Home 30-24-18: Object Ground to Overhead 15-12-9: Hand Release Push Ups -Rest 3:00- 24-18-12: Object Ground to Overhead 12-9 -6: Hand Release Push Ups [Bonus Stretching:] 2:00 Pancake Stretch 2:00 Frog Stretch
Jan 19, 2021
For Time

18 January 2021 *Indlulamithi

[Warm-up:] 800m Run then - 2 Rounds: 10xAir squats + 10xAlt lunges 10xPush ups + 10xAlt Open books 10xKB DL + 10xSCDL/side 10xInch worms [Workout:] At The Box 45 Reps of Each: KB Swings@20/12kgs Alt KB step back lunges KB STOH Burpees Air Squats Box Jumps@24/20" Wall Balls@10/7kgs Burpees Double Unders T2B Pull ups Burpees [Workout:] At Home 4 Sets: 100m Run 15 Jumping Air Squats 10 Burpees 15 Alt Jumping Lunges 100m Run -Rest 2:00 between sets- *Add 100m of running every round *Rounds 2: 200/200 *Rounds 3: 300/300 *Round 4: 400/400 [Bonus Stretching:] 2:00 Couch Stretch (Each Side) 20 Downward Dog to Upward Dog Transitions
Jan 18, 2021
For Time

16 January 2021 *Addiction Kills.

[Warm up:] 6:00 Clock: 5 Push Ups to Downward Dog Pose 20 Plate Hops/Line Hops 10 Alternating Stepback Lunges (Total) [Workout:] RX 50 Dumbbell Facing Burpees *Every min starting at 0:00 perform 6 Alternating Step Back Lunges - rest 5:00min - 50 Lateral Burpee over DB *Every min starting at 0:00 perform 6 Alternating DB Snatches [Workout:] At Home 50 Burpees For Time *Every minute starting at 0:00 perform 10 jumping lunges - rest 5:00min - 50 Burpees For Time *Every minute starting at 0:00 perform 10 jumping air squats [5:00 Corpse Pose:] *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply.
Jan 16, 2021
Total Reps

15 January 2021 *Go the distance.

[Warm up:] 1) Hip Halo Activation 2) 3 Sets: 1:00 Row (build intensity each round) (OR Run) 10 Goblet Squats (light) 10 V Ups 10 inchworms [Workout:] RX 20 Minute AMRAP: 75 Wall Balls@7/5kgs 75 Abmat Sit Ups 35 Burpee Box Get Overs (24/20") Max Distance Run [Strength:] 1) Tall Power Cleans: 4x2”,4”,6”,full squat *for load * Rest 60-90 seconds between sets 2) 3 Hang Clean + Push Jerk: - 2 sets @65% 1RM Clean - 2 sets @70% 1RM Clean * Rest 2 minutes between sets [Workout:] At Home 8:00min AMRAP: 10 Jumping Air Squats 10 Sit Ups -Rest 4:00- 8min AMRAP: 10 V-ups 10 Step back lunges [Bonus Stretching:] :30 Upward Dog Stretch :30 Downward Dog Stretch 2:00 Frog Stretch 2:00 Super couch/side
Jan 15, 2021
Max Distance

14 January 2021 *Life can be solved through country music.

[Active Recovery Day:] 1) Machine Option: Warm-up: 5min from easy to mod 3min EMOM: 30sec hard - 30sec easy 2min recovery Working Portion: 4 sets: 2min moderate 30sec fast 2min moderate 30sec faster Rest: 3min recovery b/t sets *Total: 42min 2) Running Option: 5min at easy run pace, rest 1min, -then- 2 sets: 1500m at moderate run pace, *120sec rest, 1000m at moderate run pace, *90sec rest, 400m at fast run pace, 60sec rest, 200m at fast run pace, Rest: 3min b/t sets.
Jan 14, 2021
For Time

13 January 2021 *I've got a request.

[Warm up:] 1) Banded 7s: 3 sets - Pull aparts + Y's + OHS Hip Halo Activation 2) 8-12min Rotation: 250m Row (OR 15/12 Calorie Bike OR 200m Jog) 10 Lateral box step ups (each side) 8 hanging scap retractions 6 kipps 4 strict pull ups *If possible *4 inchworms + 4 burpee transitions + 4 up downs (burpee without push up portion) [Strength:] 1) Snatch Strict Press Behind The Neck + Overhead Squat + Snatch Drop - 3 sets x 3+3+3 @ light weight. *Rest 2 minutes between sets 2) 3 Hang Snatches: 2 sets @45% 1 RM Snatch 3 sets @55% 1 RM Snatch * Rest 90-120 seconds between sets - [Workout:] RX For Time: 21-18-15-12-9-6-3 Front squats@35kgs Bar-facing burpees *Athletes Notes: Target Time: 11-13 minutes Time Cap: 18 minutes [Workout:] At Home For Time: 21-18-15-12-9-6-3 Air Squats Burpees [Bonus Stretching:] 2:00 Pancake Stretch 1:00 Couch Stretch (Each Side)
Jan 13, 2021
Total Reps

12 January 2021 *Volcano Quads

[Warm up:] Crossover Symmetry Activation - 3xBanded 7s 1) Y's + BNK Presses 2) High pull + Press 2) 3 Sets - 5 single arm dumbbell: clean and jerk + Snatch + Suit Case Deadlift (light/moderate) (Complete one side before moving to the other.) then... 2 sets: 6 empty bar power snatches 6 empty bar power clean and jerks 6 empty bar deadlifts [Workout:] RX 4min AMRAP: 5 unbroken Power Snatches@45/35kgs -straight into- 4min AMRAP: Max Alt Jumping lunges -rest 4:00- 4min AMRAP: 7 unbroken Power Clean and Jerks -straight into- 4min AMRAP: Max Air squats -rest 4:00- 4min AMRAP: 9 unbroken Deadlifts -straight into- 4min AMRAP: Max Alt jump over bar [STRENGTH:] 3-5min to Est Strict Press: 1RM [Accessory:] 3 Sets 20 V Ups 20 Deadbugs 20 Alternating V Ups 1:00 Side plank (each side) [Workout:] At Home 20min EMOM: Min 1: 10 Single Arm Lawnmower Rows (Each Arm) Min 2: 15 Hand Release Push Ups Min 3: Max Reps Double Dumbbell Box Step Overs Min 4: Rest [Bonus Stretching:] 20 Alternating Scorpion Stretches
Jan 12, 2021
Total Reps

11 January 2021 *In the moment

[WARM UP:] 1) Hip Halo Activation into ... 2) 10-12min Rotation: 15/12 Calorie Ski (OR Row) 15/12 Calorie Bike 7 thread the needle (each side) 7 single arm dumbbell press (light) (Each side) 7 Inchworms into strict pull up *if possible 45 single unders [Strength:] 1) Front Squat: 5 sets x 6 reps @55-60% 1RM Front Squat * Rest 60-90 secs minutes between sets 2) Back Squat - 5 sets x 3 reps @55-60% 1RM Back Squat * Rest 60-90 secs minutes between sets [Workout:] RX 12min AMRAP: 10 Alternating Dumbbell Snatches 20 Alternating Leg V-Ups 60 Double Unders [Workout:] At Home 12min AMRAP: 10 Alternating Chair/Box Step Ups (Total) 20 Alternating Leg V-Ups 40 Plate Hops/Line Hops [Bonus Stretching:] 1:00 Calf/Achilles Stretching/Rolling Out 1:00 Pigeon Stretch (Each Side)
Jan 11, 2021
Total Reps

09 January 2021 *Lemon Fruit chews.

[Warm up:] 5 min warm-up easy assault bike 10 jumping squats every minute -into- 3 Sets: 9 hanging scap retraction on rings 6 kip to swing on rings 3 BIG Kips (rings to hips) on rings 3 muscle up transition practice (on low rings) 3 kipping ring dips (on low rings) 5 single arm dumbbell thruster (each side) (light weight) 50 single unders [Gymnastics - Accessory:] 1.1) 10 Sets: 2-3x S/HSPU's 0R 5xBox Presses 1.2) 5x5 Wall Walks [Workout: 1] 2 sets - 5min AMRAP: 25 Double Under (OR 50 Single Unders) 10 Dumbbell Thrusters@15/10's -Rest 5:00 between sets- [Workout: 2] For time: 30/24 Calorie Ski Erg 30 Deadlifts@80/60kgs 30/24 Calorie Row 30 Wall Balls@10/7kgs [Workout:] At Home 3 sets - 4min AMRAP: 30 Plate Hops/Line Hops 15 Leg variation exercise -Rest 2:00 between sets- *1) Alt Cossack squats *2) Alt Jumping lunges *3) Alt Shrimp Squats [5:00 Corpse Pose] *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply.
Jan 9, 2021
For Time

08 January 2021 *Stand with me, we'll fight the war.

[Warm up:] Banded 7s - perform 7 reps of each movement * 3 sets: Pull aparts + Pec fly's *3 sets: Y's + BKN Presses 2. Banded Hip Halo Activation * 100' Side step * 100' Forward/Backwards Walk * 20 Glute Bridges * 10 Single Leg Glute Bridges R/L * 20 Alt Bird Dogs * 10 Squats w/PVC Rotation 3. 12-15 minute Rotation: 1:00 Machine 6 Hanging scap retractions 6 kip to swing 3 up downs (burpee without push up) 3 spiderman lunge stretch (each side) 6 goblet squats (build in weight across rounds) [Strength:] 1.1) Muscle Clean + Tall Cleans: (3+3) x 6 sets@30-40% * Rest 60-90 seconds between sets 1.2) 3 Cleans From the Above the Knee - 2 sets @ 60% 1RM Clean - 2 sets @ 70% 1RM Clean * Rest 2 minutes between sets 1.3) Clean Pulls: - 3x3 reps @ 80% of 1RM Clean * Rest 60-90 seconds between sets * [Workout:] 3 Rounds for Time 12 C2B Pull-Ups (OR Jumping Chest to Bar Pull Ups) 9 Lat B.O.Bar 6 Front Squats@60/45kgs -Rest 5:00 - For Time: 36 C2B Pull-Ups (OR Jumping Chest to Bar Pull Ups) 27 Lat B.O.Bar 18 Front Squats@60/45kgs *Athletes Notes: Target Time: 6 minutes Time Cap: 8 minutes [Workout:] At Home 3 Rounds for Time 12 Alternating Chair/Box Step Ups (Total) 9 Burpees 12 Alternating Jumping Lunges (Total) Rest 5:00 - For Time: 36 Alternating Chair/Box Step Ups (Total) 27 Burpees 36 Alternating Jumping Lunges (Total) [Bonus Stretching:] 1:00 Seal Stretch 1:00 Toe Touch Stretch :30 Chest Stretch (Each Side)
Jan 8, 2021
Max Distance

07 January 2021 *Let us recover.

[Active Recovery Day:] 1) AssBike Warm-up: 5min from easy to mod 30sec easy 30sec mod 30sec mod-hard 30sec hard 30sec harder 30sec hardest 2min recovery Workout: - 5 Sets: 2min 30sec mod 2min 30sec easy Cool Down: 5min recovery Total: 40min 2) Run: 1000m (as 1:00 jog/:30 walk until 1000m is done) -Rest as needed- 3 Sets - 1500m -Rest 3:00 between sets-
Jan 7, 2021
Total Reps

06 January 2021 *The 7 Sea's

[Warm up:] Banded 7s - perform 7 reps of each movement * 3 sets: Pull aparts + Pec fly's *3 sets: Y's + BKN Presses 2. Banded Hip Halo Activation: * 100' Side step (R/L) * 100' Forward/Backwards Walk * 20 Glute Bridges * 10 Single Leg Glute Bridges R/L * 20 Alt Bird Dogs * 10 Squats w/PVC Rotation 3. 10-15 Minutes Rotation: 250m Row 10 Single Arm Kettlebell Step Back Lunges (light) (each side) 8 hanging scap retractions 6 kip to swing 4 strict pull ups *if possible [Gymnastics - Accessory:] 10 Sets: 3 Eccentric Pull Ups (3-5 second negative) 5 Push ups [Strength:] 1.1) Snatch Push Press + Pause Overhead Squat + Overhead Squat - 2 sets x 3+2+1 @50% 1 RM Snatch - 2 sets x 3+2+1 @60% 1 RM Snatch *. Rest 2 minutes between sets 1.2) 3 Snatches from the high hang/hip - 2 sets @ 40% 1 RM Snatch - 3 sets @ 50% 1 RM Snatch * Rest 2 minutes between sets [Workout:] At Home 3 Sets: 1:00 Max Reps Sit Ups 1:00 Max Reps Alternating Box Step Ups 1:00 Max Reps Alternating Leg V-Ups 1:00 Max Reps Chair Dips 1:00 Rest [Bonus Stretching:] 2:00 Pigeon Stretch (Each Side)
Jan 6, 2021
Total Reps

05 January 2021 *It had to be lies.

[Warm up:] 5:00 easy Machine -then- 2-3 Sets: 200m Jog 10 empty bar power snatches 10 empty bar power clean and jerks 15 Ring Rows [Accessory:] - 5 Sets: 10 Single Arm DB Bench/Floor Press (each side) (light/moderate) 10 Single Arm DB Bent Over Row (each side) (light/moderate) 2) Accessory: 12 Minute EMOM Odd: 15xSit-Up + Remaining time Hollow Hold Even: Rest [Workout:] 23 Minute Clock 0:00-3:00 Run 400m Max Pull ups -Rest 1:00- 4:00-7:00 Run 400m Max Clean and jerks@50/35 -Rest 1:00- 8:00-11:00 Run 400m Max Power Snatches *same bar -Rest 1:00- 12:00-15:00 Run 400m Max Pull ups -Rest 1:00- 16:00-19:00 Run 400m Max Clean and jerks -Rest 1:00- 20:00-23:00 Run 400m Max Power Snatches [Workout:] At Home 15 Minute Clock 0:00-3:00 Run 400m Max Air Squats -Rest 1:00- 4:00-7:00 Run 400m Max Stepback Lunges -Rest 1:00- 8:00-11:00 Run 400m Max Jumping Air Squats -Rest 1:00- 12:00-15:00 Run 400m Max Forward Lunges [Bonus Stretching:] 2:00 Pancake Stretch 2:00 Frog Stretch
Jan 5, 2021