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15 October 2020 *Forgive & Forget

[Warm up:] 15m of EACH: walk on toes walk to toes backwards walk on heels walk on heels backwards *20 sec HS Hold walk feet turned out walk feet turned in *20 sec HS Hold lunge walk-arms locked out overhead lunge walk - torso twist towards forward leg *20 sec HS Hold butt kickers high knees *20 sec HS Hold bear crawl forward bear crawl backward *20 sec HS Hold Lunge forwards Lunge backwards *20 sec HS Hold [Workout:] Scaled & RX For Time: 1) Max Effort: 800m Run @15:00 min 2) For Time in single attempt: Max Freestanding Handstand Hold or Plank Hold *Sub Handstand hold against wall / double DB hold overhead [Accessory:] 3 Sets: 10 Lateral Box Step Up (each side) 10 Single Leg Hip Bridge (each side) 10 DB/KB Upright Row (each side) [Bonus Stretching:] :30 Upward Dog Stretch :30 Downward Dog Stretch 2:00 Frog Stretch
Oct 15, 2020
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14 October 2020 *Sorry, NOT sorry.

[Warm up:] 15m of EACH: walk on toes walk to toes backwards walk on heels walk feet turned out walk feet turned in lunge walk-arms locked out overhead lunge walk - torso twist towards forward leg butt kickers high knees bear crawl forward bear crawl backward Lunge forwards Lunge backwards [Workout:] Scaled 3 rounds: 400m run 30 Alternating Stepback Lunges 15 Burpees *rest 3:00min REPEAT [Workout:] RX 3 rounds: 400m run 15/15 Single Arm Dumbbell STOH 15 Dumbbell Facing Burpees *rest 3:00min REPEAT [Accessory:] 3 Sets: 10 Bulgarian Split Squats (each side) 10 Cat Cow Exercises 10 Single Arm Dumbbell Tempo Bench (each side) (2 second down and 2 second up) [Bonus Stretching:] 1:00 Calf/Achilles Stretching/Rolling Out 1:00 Pigeon Stretch (Each Side)
Oct 14, 2020
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13 October 2020 *Two Times Twice

[Warm up:] 8:00-10:00 Clock: 20 Jumping jacks 5 Push ups to downward dog 20 Jumping jacks :30 Handstand hold OR Plank hold 20 Jumping jacks 10 Alternating bodyweight RDL's [Workout:] Scaled 3 rounds: 30 Alternating Step Ups (Total) 20 Hand Release Push-ups *rest 3:00min REPEAT [Workout:] RX 3 rounds: 15 Double Dumbbell Deadlifts 15 Strict/Kipping Handstand Push-ups *rest 3:00min REPEAT [Accessory:] "Ab Burner" 1:00 plank 30 alt leg v-up 1:00 Side Plank (Right) 30 alt leg v-up 1:00 Side Plank (Left) 30 alt leg v-up [Bonus Stretching:] 20 Alternating Scorpion Stretches
Oct 13, 2020
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12 October 2020 *Loyalty

[Warm up:] 6:00-8:00 Clock 10 Big arm circles (forward/backward) 10 Alternating lunge elbow to the floor (total) 10 Dynamic squat stretch (F/B) [Workout:] Scaled 3 rounds: 40 Jumping Air Squats 10/10 Single Arm Bent Over Rows (Each Arm) OR 20 Chair Dips [Workout:] RX 3 rounds: 20 Double Dumbbell Thrusters 20 Double Dumbbell Bent Over Rows *IF you want to do pull-ups, you may. [Accessory:] 3 Sets: 10 Suitcase Deadlifts (each side) 15 Single Leg Calf Raises (each side) 20 Hip Bridges [Bonus Stretching:] 2:00 Pancake Stretch 1:00 Couch Stretch (Each Side)
Oct 12, 2020
Total Reps

09 October 2020 *Did we just become besties

[Warm up:] 3 Rounds: 1:00 Machine of choice/Marching 4 Inchworms *NO PUSH UP 16 Alternating Bodyweight RDLs [Workout:] Scaled 15min AMRAP: 10 Burpees 20 Box/Chair Step Ups [Workout:] RX 15min AMRAP: 5xDBL DB Devil Press 10xLateral Burpee over DB 15xDBL Dumbbell Deadlifts [Skill:] 5:00 Pistol Progression Work: -Single leg squat from on top of box to floor -Single leg squat to box -Single leg rig assisted pistol (hanging onto rig/doorway for balance)
Oct 9, 2020
Total Reps

08 October 2020 *Lose Yourself

[Warm up:] 2 Rounds: 50 High Knees (2 RD: Butt Kicks) :30 Handstand Hold OR Plank Hold 10 Lunge Elbow to the Floor (Total) [Workout:] Scaled 3 Sets: 1:00 Max Reps Plate Hops/Line Hops 1:00 Max Reps Hand Release Push Ups 1:00 Max Reps Step Back Lunges 1:00 Max Reps Walking Plank Steps 1:00 Max Box step ups/Chair step ups 1:00 Rest [Workout:] RX 3 Sets: 1:00 Max Reps Double Unders/Single Unders 1:00 Max Reps Strict/Kipping Handstand Push Ups 1:00 Max Reps Single Dumbbell Step Back Lunges 1:00 Max Reps Single Dumbbell Hang Clean and Jerk 1:00 Max Reps Single Dumbbell Hang Snatch 1:00 Rest [Accessory:] 3 Sets: 10 Cat Cow Exercises 10 Birddogs (each side) 20 Supermans
Oct 8, 2020
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07 October 2020 *Baba Yaga

[Warm up:] 5:00 Clock: 30 Jumping Jacks 60 Flutter Kicks (Total) 10 Air Squats (2 sec pause in the bottom each rep) [Workout:] Scaled 2 Sets: 24-16-12 Alternating Leg V-Ups Jumping Air Squats -Rest 3:00 between sets- [Workout:] RX 2 Sets: 24-16-12 Alternating Leg V-Ups Single Dumbbell Thrusters -Rest 3:00 between sets- [Accessory:] 3 Sets: 10 Weighted Glute Bridges 10 Split Squat w/ DB (elevated rear foot - each side) 10 Single Leg Dumbbell RDL (each side)
Oct 7, 2020
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06 October 2020 *Monster, Save me

[Warm up:] 10m of EACH: walk on toes walk to toes backwards walk on heels walk feet turned out walk feet turned in lunge walk-arms locked out overhead lunge walk - torso twist towards forward leg butt kickers high knees bear crawl forward bear crawl backward Lunge forwards Lunge backwards [Workout:] Scaled 3 Rounds: 400m Run 30 Alternating Jumping Lunges 20 Sit Ups [Workout:] RX 3 Rounds: 400m Run/Row/Ski *1000m Bike 20 Dumbbell Snatches 20 ABMAT Sit Ups [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 6, 2020
Total Reps

05 October 2020 *Heartless Beauty

[Warm up:] 3 Rounds: 3xPush Ups - Downward Dog - PU - Open book - PU - OB 10 Cossack Squats (Total) 10xDynamic Squat Stretch (5F/5B) [Workout:] Scaled 5 Sets: 3:00min AMRAP 3 Burpees 6 Push Ups 9 Air Squats - rest 1:00 between sets - [Workout:] RX 5 Sets: 3:00min AMRAP 3 Single DB Power Cleans *between feet 6 Push Ups *ON DB 9 Air Squats - rest 1:00 between sets - [Accessory:] "Ab Burner" 3 Rounds 1:00 min Plank 30 sec side plank (each side) 30 flutter kicks (each side)
Oct 5, 2020
For Time

2 October 2020 *Be needy

[Warm up:] 4:00 Clock: 10 Big Arm Circles (Forward/Backward) 10 Lunge Elbow to the floor (Total) :30 Handstand Hold OR Plank Hold [Workout:] Scaled 7 Rounds: 6 Alternating Stepback Lunges 6 Chair Dips *Rest 3:00 7 Rounds: 6 Alternating Stepback Lunges 4 Burpees [Workout:] RX 2 Sets: 7 Rounds: 3 Double Dumbbell Cleans 4 Strict Handstand Push Ups -Rest 3:00 B/T Sets- [Accessory:] 3 Sets: 10 Seated Single Arm Dumbbell Press (Each Side) 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 2, 2020
Total Reps

1 October 2020 *Chicken Bones

[Warm up:] 2 Rounds: 20 Alternating Bodyweight RDLs 15 Air Squats 1:00 Plank [Workout:] Scaled 3x4min AMRAP: 20 Jumping Air Squats 20 Sit Ups Rest 2:00 B/T Sets [Workout:] RX 3x4min AMRAP: 20 Double Dumbbell Deadlifts 20 Sit Ups Rest 2:00 B/T Sets [Accessory:] 3 Sets 6 Lateral Box Step Up (Each Side) 12 Hammer Curls (Each Side) [Bonus Stretching:] 3:00 Child's Pose"
Oct 1, 2020
Total Reps

30 September 2020 *No love, Same A*****e

[Warm up:] 3 Rounds: 50 Single Unders/Jumping Jacks 10 Cossack Squats (Total) 5 Inchworms [Workout:] Scaled 12min AMRAP: 60 Plate Hops/Line Hops 60’ Walking Lunge 12 Burpees [Workout:] RX 12min AMRAP: 60 Double Unders 60’ Double Dumbbell Walking Lunge 12 Lateral Burpees over Dumbbell [Accessory:] "Ab Burner" Tabata - Alt Leg V-ups (:20 on/ :10 off) x 8 rounds [Bonus Stretching:] 2:00 Couch Stretch (Each Side)
Sep 30, 2020
Total Reps

29 September 2020 *Hustle & Eat

[Warm up:] 2 Rounds: 10 Big Arm Circles (Forward/Backward) 20 Alternating Stepback Lunges 10 Single Leg Glute Bridges (Each Leg) [Workout:] Scaled 20min EMOM: Min 1: 20 Alternating Bodyweight RDLs Min 2: 20 Glute Bridges Min 3: Max Reps Chair/Box Step Ups Min 4: Rest [20min EMOM:] RX Min 1: 16 Alternating Dumbbell Snatch Min 2: 12/12 - (8/8) DB Push-ups *1-Hand on DB Min 3: Max Reps Single Arm Dumbbell Step Ups Min 4: Rest [Accessory:] 3 Sets: 21 Glute Bridges 7 Split Stance Lunge (Elevated rear foot - each side) 7 - 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way) [Bonus Stretching:] 1:00 Seal Stretch 1:00 Toe Touch Stretch 1:00 Butterfly Stretch
Sep 29, 2020
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28 September 2020 *Outlaw Baby

[Warm up:] 5:00 Clock: 10 Dynamic Squat Stretch 5 Push Ups to Downward Dog 20 Flutter Kicks (Each Side) [Workout:] Scaled 2 Rounds: 30 Hand Release Push Ups 45 Air Squats *Rest 2:00 2 Rounds: 30 Alternating Leg V-Ups 30 Alternating Jumping Lunges [Workout:] RX 2 Rounds: 30 Hand Release Push Ups 15/15 Single Arm Dumbbell Snatch *Rest 2:00 2 Rounds: 30 Alternating Leg V-Ups 30 Alternating Single Arm Hang Dumbbell Clean and Jerk [Accessory:] 3 Sets: 20 Supermans 10 Deadbugs :30 Side Plank (Each Side) [Bonus Stretching:] 1:30 pigeon pose (each side) 1:00 seated QL Stretch (one leg extended - one bent heel on knee - hands to foot of extended leg and hold - each side)
Sep 28, 2020
Total Reps

26 September 2020 *Let's Roll

[Warm up:] 5:00 Clock: 10 Big Arm Circles (Forward/Backward) 30 Plate Hops 30 Alternating Walking Plank Steps [Workout:] Scaled 2x10min AMRAP: 10 Chair Dips 20 Box Jumps *STEP DOWN OR Tuck Jumps 30 Mountain Climbers *rest 3:00min b/sets [Workout:] RX 2x10min AMRAP: 10 Alternating Single Arm Devils Press 20 DB Waiters squats (10/10) 30 Single Dumbbell Shoulder to Overhead *rest 3:00min b/sets *DB STOH AS NEEDED [Accessory:] 3 Sets: 15 Single Leg Glute Bridges (Each Side) 10 Birddogs (Each Side) 1:00 Wall Sit [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.
Sep 26, 2020
For Time

25 September 2020 *Till the wheels fall off, or it's done.

[Warm up:] 3 Rounds: 10 Alternating Step Back Lunges (Total) 30 Flutter Kicks :30 Side Plank (Each Side) [Workout:] Scaled For Time: 50ft Walking Lunge 20 Chair Step Ups (Total) 50ft Walking Lunge 30 Situps 50ft Walking Lunge 20 Chair Step Ups (Total) 50ft Walking Lunge 30 Situps 50ft Walking Lunge 20 Chair Step Ups (Total) [Workout:] RX For Time: 50ft Single Arm Overhead Lunge 20 Single Dumbbell Box Step Ups 50ft Single Arm Overhead Lunge 30 Situps 50ft Single Arm Overhead Lunge 20 Single Dumbbell Box Step Ups 50ft Single Arm Overhead Lunge 30 Situps 50ft Single Arm Overhead Lunge 20 Single Dumbbell Box Step Ups *ALWAYS HAVE CONTACT WITH THE DB *Penalty - 400m Run w/DB [Accessory:] 3 sets: 10 Dumbbell Seated Z-Press (Each side) 10 Dumbbell Single Leg RDL (Each Side) 10 Bulgarian Split Squats (Each side) [Bonus Stretching:] 1:00 Seal Pose 1:00 Child’s Pose 1:00 90/90 Hip Rotation (seated or lying down)
Sep 25, 2020
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24 September 2020 *It'll be alright

Active Recovery Day: 30 minute - Walk/Jog/Run/Cycle/Swim AND . . . 30 minute mobility of your choice!
Sep 24, 2020
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23 September 2020 *Brother Louis

[Warm up:] 1 Box length of EACH: walk on toes walk to toes backwards walk on heels walk feet turned out walk feet turned in lunge walk-arms locked out overhead lunge walk - torso twist towards forward leg butt kickers high knees bear crawl forward bear crawl backward Lunge forwards Lunge backwards [Workout:] Scaled Every 4:00min for 5 sets: 200m Run 15 Jumping Air Squats 10 Burpees [Workout:] RX Every 4:00min for 5 sets: 200m Run/Row/Ski *500m Bike 10 Double Dumbbell Front Squats 10 Lateral Burpees over Dumbbell [Bonus Stretching:] 1:30 Hamstring Stretch (Each Side) 1:30 Couch Stretch (Each Side)
Sep 23, 2020
Total Reps

22 September 2020 *HEARTLESS

[Warm up:] 5:00 Clock: 30 Single Unders/ Jumping Jacks :30 Handstand Hold or Plank Hold 10 Alternating Bodyweight RDLs [Workout:] Scaled 20min EMOM: Min 1: 40 Plate Hops/Line Hops Min 2: :45 Walking Plank Min 3: 20 Cossack Squats (Total) Min 4: Rest [Workout:] RX 20min EMOM: Min 1: 40 Double Unders Min 2: 10 Strict Handstand Push Ups Min 3: 20 Alternating Dumbbell Hang Snatch Min 4: Rest [Accessory:] 3 Sets: 10 Tempo DB Bench (2 sec down/ fast up) 10 Tempo DB Bent Row (2 sec down/ fast up) 10 Banded Scap Squeezes [Bonus Stretching:] 1:30 Butterfly Stretch 2:00 Frog Stretch
Sep 22, 2020
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21 September 2020 *Best friends

[Warm up:] 3 Rounds: 10 Big Arm Circles (Forward/Backward) 6 Alternating lunge elbow to the floor (Total) 8 Air Squats [Workout:] Scaled For Time: 30-20-10 Push-ups Step Back Lunges (Total) Air Squats Rest 3 minutes For Time: 10-20-30 Air Squats Step Back Lunges (Total) Push-ups [Workout:] RX For Time: 30-20-10 Push-ups Step Back Lunges (Total) Single Arm Dumbbell Thrusters (Total) Rest 3 minutes For Time: 10-20-30 Single Arm Dumbbell Thrusters (Total) Step Back Lunges (Total) Push-ups [Accessory "Ab Burner":] 2 sets: 40 second Hollow Hold 20 V-Ups 20 Anchored Feet Sit Ups -Rest 1:00 B/T Sets- [Bonus Stretching:] 2 Rounds: 5 Thoracic Rotation Stretches (Each Side) 10 Rotating Scorpion Stretches
Sep 21, 2020