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For Time

10 November 2020 *Till the wheels fall off.

[Warm up:] 6:00 Clock: 10 Arm Circles (Forward/Backward) :30 Walking Plank 5 Inchworms :30 Handstand Hold or :30 Static Plank Hold [Workout:] Scaled 15-12-9-6-3 Single Arm Bent Over Row (Each Arm) Hand Release Push Ups [Workout:] RX 15-12-9-6-3 Strict/Kipping Pull Ups Strict/Kipping Handstand Push Ups [Accessory:] - 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes [Bonus Stretching:] :30 Chest Stretch (Each Side) 10 Alternating Scorpion Stretches (Total)
Nov 10, 2020
For Time

09 November 2020 *Happy Happy to my Triplets #MPD

[Warm up:] 3 Sets: 60sec Machine of choice/Marching/Skipping 5xInch worms *w/push-up 5xT-spine overhead reaches/side 10xPVC OHS *w/rotation 10xEmpty Barbell good mornings 30xPlate jumps/line hops [Workout:] At The Box TEAMS of 2: For time 100xBack squats 90xHang Power Cleans 80xSTOH 70xFront Squats 60xPower Snatches 50xC&J 40xThrusters 30xSDHP 20xSquats Snatches 10xBurpee Clusters *Weight @45/30kgs [Workout:] At Home Every 6:00min for 4sets: 100m Run 15 Burpees 100m Run 15 Burpees [Accessory:] - 3 Sets: 10 Dumbbell Single Leg RDL (Each Side) 10 Dumbbell Single Arm Shoulder to Overhead (Each Side) 10 Cat Cow Exercises [Bonus Stretching:] 3:00 Child's Pose
Nov 9, 2020
Total Reps

06 November 2020 *I promise, I didn't know.

[Warm up:] 3 Rounds: :30 High knees 30 Jumping jacks or single under 10 Alternating stepback lunges (total) [Workout:] Scaled 3 Sets - 4:00min AMRAP: 10 Alternating box/chair step-ups 30 Plate hops/line hops/single skips -Rest 2:00 B/T Sets- [Workout:] RX 3 Sets - 4:00min AMRAP: 10 Single Dumbbell Box Step-ups (24"/20") 30 Double Unders/45 Single Unders -Rest 2:00 B/T Sets- *in Farmers position. *swop hands every round [Accessory:] - 3 rounds: 10 Windmills (Each Side) 20 Deadbugs (Controlled) 1:00 Superman Hold [Bonus Stretching:] 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.
Nov 6, 2020
Total Reps

05 November 2020 *Sometimes you gotta fight

[Warm up:] 2 Rounds: 20 Alternating bodyweight rdls (total) 10 Downward dog to upward dog transitions :30 Handstand hold + :30 Plank hold [Workout:] Scaled 20min EMOM: Min 1: 20 Alternating bodyweight rdls Min 2: 20 Sit ups Min 3: Max reps chair dips Min 4: Rest [Warm up:] RX 20min EMOM: Min 1: 20 DBL DB Deadlifts Min 2: 20 Sit ups Min 3: Max reps Strict/Lipping HSPU's Min 4: Rest [Accessory:] - 3 Sets: 10 Tempo Bench (Each Side) 15 Bent Over Plate/Dumbbell Rows 10 Birddogs (Each Side) [Bonus Stretching:] 10 Alt Scorpion Stretches (Total) 1:00 Seal Stretch 2:00 Child's Pose 10 Alt Scorpion Stretches (Total)
Nov 5, 2020
For Time

04 November 2020 *Just a few friends.

[Warm up:] 15m of EACH: walk on toes walk to toes backwards walk on heels walk on heels backwards *30 sec HS 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 HS Hold 2x butt kickers 2x high knees *30 sec HS Hold bear crawl forward & backwards bear crawl left & right *30 sec HS Hold Lunge forwards & backwards *stay LOW *30 sec HS Hold Then, 1 Round: 10 Alternating step back lunges (total) :30 Single arm overhead dumbbell hold (each arm) + :30 Side plank (each side) [Workout:] Scaled For time: 800m Run Then, 4 rounds of: 30 Alternating stepback lunges 15 Hand release push ups *If you have a VEST, wear it. [Workout:] RX For time: 800m Run Then, 4 rounds of: 10 DBL DB/KB FR step back lunges 10 DBL DB/KB STOH [Accessory:] - 3 Rounds: 15 Bent Over Dumbbell Rows (Each Side) 10 Tempo Goblet Squats (5 second negative, stand up fast) [Bonus Stretching:] 1:00 Crescent Lunge Pose (R) 1:00 Warrior II Pose (R) 1:00 Triangle Pose (R) Repeat on Left Side *Don't know what these are, YOUTUBE.
Nov 4, 2020
For Time

03 November 2020 *Puppet show

[Warm up:] 4 Rounds: 8 Alternating lunge elbow to the floor w/T-spine rotation (total) 16 Air squats *Slow & Controlled 32 Flutter kicks [Workout:] Scaled 2 Sets: 40-30-20-10 Alternating leg v-ups Air squats -Rest 2:00 B/T sets- [Workout:] RX 2 Sets: 40-30-20-10 Alternating leg v-ups 20-15-10-5 Goblet squats w/KB OR DB -Rest 2:00 B/T sets- [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:] 2:00 Couch Stretch (R/L) 2:00 Pigeon Stretch (R/L) 2:00 Pancake Stretch
Nov 3, 2020
Total Reps

02 November 2020 *Lonely, Lonely.

[Warm up:] 3 Rounds: 1:00 Machine of choice OR Marching 20 Plate hops 4 Inchworms [Workout:] Scaled & RX 10:00min AMRAP: 3-6-9-12. . . Devils Presses *10 Box CLEAR Overs (24"/20") after each set of Devils Press -Rest 5:00- 5:00min AMRAP: 3-6-9-12. . . Burpee Box Jump Overs (24”/20”) *10 Dumbbell Snatches after each set of B.BJO's [Accessory:] - 3 rounds: 10 Single Arm Dumbbell Sotts Press (Each Side) 10 Cat Cow Exercises 20 Supermans [Bonus Stretching:] 1:30 Elbow to the Floor Stretch (R/L) 1:30 Frog Stretch 1:30 Toe Touch Stretch
Nov 2, 2020
Total Reps

31 October 2020 *Halloween

[Warm up:] 8:00 Clock: 1:00 Machine of Choice or Marching in place 5 SUMO Stance Inchworm w/push-up 10 Alternating step back lunges (total) [Workout:] Scaled 3 Sets - 5min AMRAP: 20 Hand Release Push Ups 20 Alternating Box Step Ups (Total) -Rest :90 between sets- [Workout:] RX 3 Sets - 5min AMRAP: 20 Hand Release Push Ups 10 Double Dumbbell/Kettlebell Box Step Overs -Rest :90 between sets- [Accessory]: TABATA Sit ups [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.
Oct 31, 2020
For Time

30 October 2020 *Sharpen your axe

[Warm up:] 4 Rounds: 4 Push ups to downward dog pose 8 Dynamic squat stretch (F/B) 8 T-spine rotations/side *in squat position 24 Plate hops *Don't be 1 dimensional [Workout:] Scaled For time: 20 Jumping Air Squats 10 Box jumps *STEP DOWN OR Tuck Jumps 20 Jumping Air Squats 20 Alternating Leg V-Ups 20 Burpees 20 Alternating Leg V-Ups 20 Jumping Air Squats 10 Box jumps *STEP DOWN OR Tuck Jumps 20 Jumping Air Squats [Workout:] RX For time: 10/10 Single Arm Dumbbell Overhead squats 10 Box jumps *STEP DOWN (24/20) 10/10 Single Arm Dumbbell Thrusters 20 Alternating Leg V-Ups 20 Single Arm Dumbbell Devil's Press 20 Alternating Leg V-Ups 10/10 Single Arm Dumbbell Thrusters 10 Box jumps *STEP DOWN (24/20) 10/10 Single Arm Dumbbell Overhead squats [Accessory:] - 3 Sets: 5 Turkish get ups (each side) 10 Calf raises (each side) 15 Supermans [Bonus Stretching:] 2:00 Couch stretch (each leg)
Oct 30, 2020
Max Distance

29 October 2020 *Recoverypeat

Active Recovery Day: 30 minute - Walk/Jog/Run/Cycle/Swim/Ski AND . . . 30 minute mobility of your choice!
Oct 29, 2020
Total Reps

28 October 2020 *Feed me.

[Warm up:] 3 Rounds: 30 Jumping jacks or single unders 10 Alternating lunge elbow to the floor (total) :30 Single arm overhead hold (each arm) :30 side plank (each side) [Workout:] Scaled 15:00min AMRAP: 100' Walking Lunge 50 Plate Hops/Line Hops/100 Single skips [Workout:] RX 15:00min AMRAP: 50' Single Arm Dumbbell Overhead Walking Lunge - Left Arm 10 Left Arm Dumbbell Power Snatches 50 Double Unders 50' Single Arm Dumbbell Overhead Walking Lunge - Right Arm 10 Right Arm Dumbbell Power Snatches 50 Double Unders [Accessory:] - 3 Sets: 10 Single arm dumbbell bench/side 10 Diamond push ups 10 Single arm dumbbell upright row/side [Bonus Stretching:] 1:30 Pigeon stretch (each side) 1:30 Toe touch stretch
Oct 28, 2020
For Time

27 October 2020 *Be my guest, Wear your vest..

[Warm up:] 15m of EACH: walk on toes walk to toes backwards walk on heels walk on heels backwards *30 sec HS Hold walk feet turned out walk feet turned in *30 sec HS Hold lunge walk-arms locked out overhead lunge walk - torso twist towards forward leg *30 sec HS Hold butt kickers high knees *30 sec HS Hold bear crawl forward bear crawl backward *30 sec HS Hold Lunge forwards Lunge backwards *30 sec HS Hold [Workout:] Scaled For time: 400m Run 150 Air Squats 400m Run [Workout:] RX For time: 400m Run 100 Goblet Squats *w/DB OR KB 400m Run [Accessory:] - 3 Sets: 10 Cat cow exercises 10 Birddogs (each side) 20 Deadbugs (total) [Bonus Stretching:] :30 Calf stretch (each leg) 1:00 Hamstring stretch (each leg)
Oct 27, 2020
For Time

26 October 2020 *Get in your Bubble

[Warm up:] 5:00 Clock: 20 Jumping jacks 30 Alternating plank hold shoulder taps (total) 10 Alternating bodyweight rdls (total) [Workout:] Scaled Every 2:00min for 6 Sets: 16 Alternating Jumping Lunges (Total) 8 Burpees [Workout:] RX Every 2:00min for 6 Sets: 10 Deadlifts@80/55kgs 10 Lateral Burpee over Bar [Accessory:] - 3 Sets: 10 Single leg RDL (each leg) 10 Single leg hip bridge (each leg) :30 Static hip bridge hold *Rest as needed b/t sets [Bonus Stretching:] 1:30 Pancake stretch 1:30 Frog stretch
Oct 26, 2020
Total Reps

24 October 2020 *Beers & Sunshine

[Warm up:] 4:00 Clock: 10 Big arm circles (forward/backward) :30 Single arm overhead dumbbell hold (each arm) OR :30 Side plank (each side) 6 Upward dog to downward dog transitions [Workout:] Scaled 20min EMOM: Min 1: 20 Hip Bridges Min 2: 20 Chair Dips Min 3: Max Reps Box/Chair Step Ups Min 4: Rest [Workout:] RX 20min EMOM: Min 1: 15 Weighted Hip Bridges Min 2: 10/10 Single Arm Dumbbell Push Press Min 3: Max Reps Single Dumbbell Box Step Ups Min 4: Rest [Accessory:] 3 Sets: 10 Standing Arnold Press (each side) 30m Overhead Single Arm DB Hold (each side) 10 Birddogs (each side) [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.
Oct 24, 2020
Total Reps

23 October 2020 *The devil made me do it.

[Warm up:] 3 Rounds: 30 Plate hops 20 Hip bridges followed by a :15sec static hold :30 Handstand hold OR Plank hold [Workout:] Scaled 15min AMRAP: 12 Hand Release Push Ups 24 Alternating Step Back Lunges 12 Box Jumps *STEP DOWN OR Tuck Jumps [Workout:] RX 15min AMRAP: 12 Single Dumbbell Alternating Devil's Press 6 Strict/Kipping Handstand Push Ups 12 Box Jumps 24"/20" *STEP DOWN [Accessory:] 3 Sets: 10 Cat Cow Exercise 1:00 Hollow Hold 15 Single Leg Calf Raise (each side)
Oct 23, 2020
For Time

22 October 2020 *So many options

[Active Recovery Day:] :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle Circles (Right Foot/Left Foot) :30 Calf Raises 1:00 Toe Touches (Standing - reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this) 1:00 Alternating Cossack Squats 1:00 Alternating Lunge Elbow to The Floor 1:00 Air Squats :30 Thoracic Rotations (R/L) :30 Cat Cows :30 Birddogs (Each Side) 1:00 Upward Dog to Downward Dog Transitions -Into- 3 Sets: @Easy Pace :30 High Knees :30 Mountain Climbers 1:00 Step Back Lunges 1:00 Burpees -No Rest B/T Sets-" 2) 30 minute - Walk/Jog/Run/Cycle/Swim AND . . . 30 minute mobility of your choice! 3) 15min AMRAP: *With a partner! Split reps however you want! 100 Plate Hops 100 Air Squats 100 Plate to Overhead 100 Sit Ups 100 Alternating Plate Overhead Step Back Lunges (Total) 100 Burpees to Plate *You have some options today. Be smart and MOVE only, low intensity, feeling good.
Oct 22, 2020
For Time

21 October 2020 *Robbin Hood

[Warm up:] 15m of EACH: walk on toes walk to toes backwards walk on heels walk on heels backwards *30 sec HS Hold walk feet turned out walk feet turned in *30 sec HS Hold lunge walk-arms locked out overhead lunge walk - torso twist towards forward leg *30 sec HS Hold butt kickers high knees *30 sec HS Hold bear crawl forward bear crawl backward *30 sec HS Hold Lunge forwards Lunge backwards *30 sec HS Hold [Workout:] Scaled Every 5:00min for 4 Sets: 200m Run 20 Jumping Air Squats 15 Burpees [Workout:] RX Every 5:00min for 4 Sets: 200m Run 10 Double Dumbbell Thrusters 15 Lateral Burpees Over Dumbbell [Accessory:] 3 Sets: 10 Bulgarian Split Squat (each side) 10 Windmills (each side) 1:00 Plank Hold
Oct 21, 2020
For Time

20 October 2020 *Winnie the Pooh

[Warm up:] 5:00 Clock: 50 Single Unders OR Jumping jacks 25 Flutter kicks (each leg) 10 Cossack squats (total) [Workout:] Scaled For Time: 200 Plate Hops/Line Hops 50 Alternating Leg V-Ups 50 Alternating Box/Chair Step Ups rest 3:00min *REPEAT IN REVERSE [Workout:] RX For Time: 200 Double Unders 50 Alternating Leg V-Ups 50 Double Dumbbell Deadlifts rest 3:00min *REPEAT IN REVERSE [Accessory:] 3 Rounds 10 Tempo Double DB Bench (2 sec down/ fast up) 10 Tempo Double DB Bent Row (2 sec down/ fast up) 10 Seated Alt. DB Curls (each side)
Oct 20, 2020
Total Reps

19 October 2020 *Uncle Sam

[Warm up:] 2 Rounds: 20 Alternating boydweight rdls (total) 5 Push ups to downward dog pose (2 second hold each rep) 1:00 Bottom of the squat hold [Workout:] Scaled 12min AMRAP: 36 Air Squats 18 Push Ups [Workout:] RX 12min AMRAP: 18 Alternating Single Dumbbell Hang Squat Cleans 18 Push Ups [Accessory:] "Ab Burner" 3 Sets: 20 Abmat Situps 30 Flutter Kicks (each side) 40 sec plank hold 50ft Single DB Overhead Carry (each side)
Oct 19, 2020
For Time

16 October 2020 *TGIFinished

[Warm up:] 3 Rounds: 30 Jumping jacks 10 Hip bridges 10 Alternating leg v-ups [Workout:] Scaled 50-40-30-20-10 Single skips/Plate Hops/Line Hops Abmat Sit Ups [Workout:] RX 50-40-30-20-10 Double Unders Abmat Sit Ups 5-4-3-2-1 Cleans@60/45 *Cleans have to be unbroken [Accessory:] 3 Sets: 5 Turkish Get Ups (each side) 20 Deadbugs 10 Birddogs (each side) [Bonus Stretching:] 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.
Oct 16, 2020