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For Time

04 January 2021 *1st Day Back

[Warm up:] 12 Minutes Rotation: 1:00 Machine 7 lateral box step ups (each side) 7 Inchworms 50 single unders [Core:] - 10 EMOM: 0:20 Handstand Hold 10sec Transition 0:20 Elbow plank 10sec Transition [Strength:] 1.1) Back Squat - 5 sets x 6 reps @50-55% of 1RM Back Squat * Rest 60-90 secs minutes between sets 1.2) Front Squat - 5 sets x 3 reps @50-55% of 1RM Front Squat * Rest 60-90 secs minutes between sets [Workout:] For time: 15/12 Calorie assault bike 15 Push ups 30 Air squats 45 Double unders (OR 90 Single Unders) 30 Air squats 15 Push ups 15/12 Calorie assault bike *Athletes Notes: Target Time: 7-9 minutes Time Cap: 10 minutes [Workout:] At Home 2 sets: 25 Push Ups 50 Air Squats 100 Double Unders (OR 200 Single Unders) 50 Air Squats 25 Push Ups -Rest 3:00 B/T Sets- [Bonus Stretching:] 2:00 Couch Stretch (Each Side) 10 Downward Dog to Upward Dog Transitions *w/pause on each end
Jan 4, 2021
Total Reps

02 January 2021 *Lumbar Jacked

[Warm up:] 2 Rounds: 10 Hand Release Push Ups 20 Flutter Kicks (Each Side) 10 Burpee Transitions [Workout:] At Home 20min EMOM: Min 1: 10/10 Single Arm Row (Using a weight from around the house) Min 2: 20 Sit Ups Min 3: Max Reps Burpees Min 4: Rest [Workout:] At Home w/kit Min 1: 10/10 Lawnmower/Bent over Row Min 2: 20 Sit Ups Min 3: Max Reps Dumbbell Facing Burpees Min 4: Rest [Accessory:] - 3 sets 20 Hollow Rocks 10 Dumbbell Hammer Curls (each side) 10 Lateral Box Step Up (each side)
Jan 2, 2021
Total Reps

01 January 2021 *Hello 2021 and a HAPPY NEW YEAR

[Warm up:] 6:00 Clock: 1:00 High Knees/Butt kicks/Jumping Kacks 5 Close stance Inchworms 10 Air Squats [Workout:] At Home 8min AMRAP: 16 Air Squats 8 Box/Chair Step-ups *rest 4:00min 8min AMRAP: 16 Alt Jumping Lunges 8 Tuck Jumps [Workout:] At Home w/kit 8min AMRAP: 16 Alternating Dumbbell Snatches 8 Box Jumps *STEP DOWN *rest 4:00min 8min AMRAP: 16 Alt DB C&J 8 Box Jumps *step down [Accessory:] "Ab Burner" 3 Rounds: 1:00 Plank Hold 15 Glute Bridges 30 Russian Twists -Rest 1:00 B/T Sets-
Jan 1, 2021
For Time

31 December 2020 *Goodbye 2020

1) Active Recovery Day: 30 minute - Walk/Jog/Run/Cycle/Swim AND . . . 30 minute mobility of your choice! OR. . . . . . 2) If you are available join us at The Box for our Traditional Yearend FRAN @07:00-09:00am.
Dec 31, 2020
Total Reps

30 December 2020 *Smoking Section

[Warm up:] 2 Rounds: 10 Big Arm Circles (Forward/Backward) 10 Alternating Lunge Elbow to the Floor (Total) :30 Single DB Overhead Hold (Each Arm) OR Side Plank (Each Side) [Workout:] At Home 4 Sets - 3min AMRAP: 20 Stepback Lunges 10 Chair Dips -Rest 1 Minute B/T Sets- [Workout:] At Home w/kit 4 Sets - 3min AMRAP: 20 Single Dumbbell Stepback Lunges 10/10 Single Arm Dumbbell Shoulder to Overhead -Rest 1 Minute B/T Sets- [Optional Accessory:] - 3 Rounds: 15 Banded Pull Aparts *Towel pull aparts with 2sec pause 10 Bulgarian Split Squats (Each Side) 15 Single Leg Calf Raises (Each Side)
Dec 30, 2020
Total Reps

29 December 2020 *Who's the clock you use?

[Warm up:] 5:00 Clock: :30 Single Unders OR Jumping Jacks 5 Push Ups to Downward Dog Pose 10 Alternating Bodyweight RDLs (Total) [Workout:] At Home 14min AMRAP: 14 Alternating Chair/Box Step Ups (Total) 14 Burpees 28 Plate Jumps/Line Hops [Workout:] At Home w/kit 14min AMRAP: 7 Double Dumbbell Deadlifts *or Barbell Deadlifts 14 Lateral Burpees Over Dumbbell/Barbell 42 Double Unders [Optional Accessory:] - 3 Rounds: 10 Cat Cow Exercises 10 Birddogs :30 SIngle Leg Glute Bridge Hold (Each Side)
Dec 29, 2020
For Time

28 December 2020 *Back to Basics

[Warm up:] 3 Rounds: 8 Dynamic Squat Stretch 4 Sumo Inchworms :30 Handstand Hold/Plank [Workout:] At Home 4 Sets: 10 Hand Release Push Ups 20 Alternating Leg V-Ups 30 Jumping Air Squats -Rest 1:1 between sets- [Workout:] At home w/kit 4 Sets: 10 Strict Handstand Push Ups 20 Alternating Leg V-Ups 30 Single Arm Dumbbell Thrusters -Rest 1:1 between sets- [Optional Accessory] - 3 sets 10 Windmills (each side) 10 Single Arm Upright Row (each side) 10 Dumbbell RDLs (each side)
Dec 28, 2020
Total Reps

26 December 2020 *Just let the food settle.

[Warm up:] 6:00 Clock: 5 Inchworms :30 Hollow Hold 8 Air Squats (2 sec pause in the bottom) :30 Single Arm Overhead Dumbbell Hold (Each Arm) OR Side Plank (Each Side) [Workout:] At Home - Scaled 3 Sets: 1:00 Max Reps Air Squats 1:00 Max Reps Stepback Lunges 1:00 Max Reps Flutter Kicks 1:00 Max Reps Chair Dips 1:00 Rest [Workout:] At Home - RX 3 Sets: 1:00 Max Reps Air Squats 1:00 Max Reps Single Dumbbell Stepback Lunges 1:00 Max Reps Flutter Kicks 1:00 Max Reps Single Dumbbell Devils Press 1:00 Rest [Accessory] - 3 rounds: 10 Windmills (Each Side) 20 Deadbugs (Controlled) 1:00 Superman Hold [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.
Dec 26, 2020
Total Reps

25 December 2020 *Merry Christmas E'ry Body.

[Warm up:] 2 Rounds: 30 Plate/Line Hops - Single Skips 10 Hip Bridges (2 sec pause at the top) 5 Push Ups to Downward Dog Pose :30 Handstand Hold/Plank Hold [Workout:] At Home 3 Sets - 4min AMRAP: 5 Hand Release Push Ups 10 Box Jumps *STEP DOWN Or Tuck Jumps -Rest 2:00 B/T Sets- [Workout:] At Home Advanced 3 Sets - 4min AMRAP: 5 Strict/Kipping Handstand Push Ups 10 Box Jumps *STEP DOWN -Rest 2:00 B/T Sets- [Accessory:] 3 Rounds: 15 Bent Over Dumbbell Rows (Each Side) 10 Tempo Goblet Squats (5 second negative, stand up fast) [Bonus Stretching:] :30 Achilles Stretch (Each Leg) 1:00 Pigeon Stretch (Each Leg)
Dec 25, 2020
For Time

24 December 2020 *Happy Happy Princess'ie 1

[Workout:] Scaled & RX Kelly Brown 5 Rounds: 440 m Row 10xBJ@32/24" 10xDeadlifts@125/87.5kgs 10xWall Balls@15.10kgs *Sub for Rower: 440m Ski 400m Run 1km Bike
Dec 24, 2020
Total Reps

23 December 2020 *It's grippy, grippy, grippy, grippy.

[Warm up:] 5:00 Clock: 30 Single Unders/Jumping Jacks 10 Alternating Lunge Elbow to the Floor (Total) 5 Dynamic Squat Stretch [Workout:] Scaled 10min AMRAP: 30 Air Squats 30 Plate Hops/Line Hops *rest 3:00min 10min AMRAP: 30 KB Swings@20/12kgs 30 Single Skips [Workout:] RX 10min AMRAP: 30 KB Swings@24/16kgs 60 Double Unders *3:00min rest 10min AMRAP: 30 C2B 60 Double Unders [Accessory] - 3 Sets: 10 Tempo Bench (Each Side) 15 Bent Over Plate/Dumbbell Rows 10 Birddogs (Each Side) [Bonus Stretching:] 1:00 Toe Touch Stretch 1:30 Pancake Stretch
Dec 23, 2020
For Time

22 December 2020 *It's guidelines.

[Warm up:] 4 Rounds: 8 Alternating Bodyweight RDLs (Total) 12 Flutter Kicks (Each Leg) 6 Stepback Lunges (Total) [Workout:] Scaled 5 Rounds: 12 Single Arm Bent Over Rows (6 Each Arm) 15 Sit Ups -Rest 2:00- 5 Rounds: 12 Alt Jumping Lunges (Total) 15 Alternating Leg V-Ups [Workout:] RX 5 Rounds: 12 Alt Single-Arm Dumbbell Cleans 15 T2B -Rest 2:00- 5 Sets 12 Alt Single-Arm Dumbbell Snatch 15 Alternating Leg V-Ups [Accessory] - 3 rounds: 10 Bulgarian Split Squats (Each Side) 20 Hip Bridges (2 sec pause at the top) 1:00 Wall Sit Hold [Bonus Stretching:] 1:00 Couch Stretch (Each Side) 2:00 Child's Pose
Dec 22, 2020
For Time

21 December 2020 *That's just rude.

[Warm up:] 5:00 Clock: 20 Jumping Jacks 5 Air Squats 20 Jumping Jacks 5 Inchworms [Workout:] Scaled 3 sets: 30 Jumping Air Squats 20 Burpees *Rest 3:00 min b/t sets [Workout:] RX 3 sets: 20 Double Dumbbell Thrusters 20 Dumbbell Facing Burpees *Rest 3:00 min b/t sets [Accessory] - 3 rounds: 10 Single Arm Dumbbell Sotts Press (Each Side) 10 Cat Cow Exercises 20 Supermans [Bonus Stretching:] 2:00 Frog Stretch
Dec 21, 2020
Total Reps

12 December 2020 *Yeah Baby.

[Warm up:] 6:00 Clock: 5 Inchworms 10 Air Squats 10 Hip Bridges [Workout:] Scaled 3 Sets: 1:00 Max Reps Alternating Bodyweight RDLs 1:00 Max Reps Air Squats 1:00 Max Reps Alternating Box/Chair Step Ups 1:00 Max Reps Hand Release Push Ups 1:00 Rest [Workout:] RX 3 Sets: 1:00 Max Reps Alternating Hang Dumbbell Clean and Jerks 1:00 Max Reps Single Dumbbell Goblet Squats 1:00 Max Reps Alternating Single Dumbbell Box Step Ups 1:00 Max Reps Hand Release Push Ups 1:00 Rest [Accessory:] - 3 Sets: 10 Single Leg Hip Bridges (Each Side) 10 Single Arm Upright Rows (Each Side) 10 Deadbugs [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.
Dec 12, 2020
For Time

11 December 2020 *Sorry. haha

[Warm up:] 2 Rounds: 1:00 Machine of Choice/Skipping OR Marching 30 Plate Hops/Line Hops 30 Flutter Kicks (Each side) :30sec HS hold 5 reps of Each - DL - PC - FS - PP *Increase weight each round [Workout:] Scaled For Time: 30 Alternating Jumping Lunges (Total) 30 Sit Ups 30 Box Jumps (24/20) *STEP DOWN Or Tuck Jumps 30 Box/Chair Dips 30 Box Jumps (24/20) *STEP DOWN Or Tuck Jumps 30 Sit Ups 30 Alternating Jumping Lunges (Total) -Rest 5:00- REPEAT. [Workout:] RX For Time: 30 Power Cleans@50/35kgs 30 T2B 30 Box Jumps @24/20" 30 Shoulder to Overhead 30 Box Jumps 30 GHD Sit Ups 30 Power Cleans -Rest 5:00- 20 Power Cleans@60/45kgs 20 Medball Sit-ups@10/7kgs 20 Box Jumps@24/20" 20 Shoulder to Overhead 20 Box Jumps 20 Medball Sit Ups 20 Power Cleans *T-cap Workout 1: 20min *T-cap Workout 2: 18 [Accessory:] - 3 Sets: 10 Windmills (Each Side) 10 Bulgarian Split Squats (Each Side) 10 Bent Over Dumbbell Rows (Each Side) [Bonus Stretching:] 1:00 Pancake Stretch 1:00 Toe Touch Stretch
Dec 11, 2020
Max Distance

10 December 2020 *Patience vs Patients

Active Recovery Day: 30 minute - Walk/Jog/Run/Cycle/Swim AND . . . 30 minute mobility of your choice!
Dec 10, 2020
For Time

09 December 2020 *Nobody saw this coming.

[Warm up:] 6:00 Clock: 10 Dynamic Squat Stretch 10 Hip Bridges :30 Single Arm OH Hold (Each Arm) Or :30 Side Plank (Each Side) [Workout:] Scaled 24-18-12-6: Alternating Box Step Ups 48-36-24-12: Jumping Air Squats *Rest 5min For Time: 60 Jump Squats 60 Box step-ups 60 Jump Squats [Workout:] RX 48-36-24-12: Single Arm DB Thrusters Alt Dumbbell Snatches *Rest 5min For Time: 120 Alt DB Snatches 120 Single Arm DB Thrusters [Accessory:] "Ab Burner" 3 rounds: :30 sec side plank (each side) 20 russian twists (each side) 20 alternating leg v-ups -Rest :30 B/T Sets- [Bonus Stretching:] 1:30 Pigeon Stretch (Each Side) 10 Alternating Scorpion Stretches
Dec 9, 2020
Total Reps

08 December 2020 *Don't Blink

[Warm up:] 3 Rounds: 30 Jumping Jacks or Single Unders 10 Alternating Bodyweight RDLs (Total) 10 Alternating Stepback Lunges (Total) [Workout:] Scaled 2 Sets - 8min AMRAP: 32 Plate Hops/Line Hops 16 Alternating Stepback Lunges (Total) *2min rest b/sets [Workout:] RX 2 Sets - 8min AMRAP: 64 Double Unders/96 Single Unders 16 Double Dumbbell/Kettlebell Deadlifts *2min rest b/sets [Accessory:] - 3 Sets 30 Supermans 50ft Single DB Overhead Carry (Left) 50ft Single DB Overhead Carry (Right) [Bonus Stretching:] 1:00 Alternating Calf Stretch 1:00 Seal Stretch
Dec 8, 2020
For Time

07 December 2020 *Happy Happy JP

[Warm up:] - The Line is mine: 15m of EACH: walk on toes walk to toes backwards walk on heels walk on heels backwards *30 sec DB OH Hold 2x walk feet turned out 2x walk feet turned in *30 sec HS Hold lunge walk-arms reach overhead lunge walk - torso twist towards forward leg *30 sec DB OH Hold 2x butt kickers 2x high knees *30 sec HS Hold bear crawl forward & backwards bear crawl left & right *30 sec DB OH Hold Lunge forwards & backwards *stay LOW *30 sec HS Hold [Workout:] Scaled & RX For Time: 400m Run 50 Wall Balls@10/7kgs 400m Run 40 Alt DB Snatches@22.5/15kgs 400m Run 30 Wall Balls 400m Run 20 Alt DB Snatches 400m Run 10 Wall Balls 400m Run
Dec 7, 2020
Total Reps

05 December 2020 *T's, C's & DD's apply

[Warm up:] 3 Rounds: 20 Jumping Jacks 10 Alternating Stepback Lunges (Total) :30 Bottom of the Squat Hold [Workout:] Scaled 12min AMRAP: 60 Plate Hops/Line Hops 20 Alternating Bodyweight RDLs 20 Jumping Air Squats [Workout:] RX 12min AMRAP: 60 Double Unders 20 Alternating Dumbbell Snatches 20 Single Dumbbell Stepback Lunges [Accessory:] - 3 Sets: 10-15 Single Arm Tempo Bench (Each Side) 20 Deadbugs (Controlled) 15 Single Leg Hip Bridges (Each Side)
Dec 5, 2020