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For Time

19 September 2020 *All alone, last of a dying breed.

[Warm up;] 5:00 Clock: 1 min jog/Machine of choice 10 Alternating Box/Chair Step Ups 5 Inchworms [Workout:] Scaled 6 Rounds for time: 200m Run 10 Burpees [Workout:] RX 6 Rounds for time: 200m Run/Ski/Row *500m Bike 10 Burpee Box Get Overs@48/44" [Accessory:] 3 Sets: :60 Wall Sit :45 Plank :30 Handstand Hold -Rest as needed b/t sets and reps- [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 19, 2020
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18 September 2020 *You'll be fine

[Warm up:] 3 Rounds: 10 Big Arm Circles (Forward/Backward) 10 Air Squats with a 2 second pause in the bottom each rep 10 Kipps 10 Frog Jumps :30 Hollow Hold [Workout:] Scaled 20min AMRAP: 5 Push Ups 10 Sit Ups 15 Jumping Air Squats 20 Minute AMRAP *8 Rounds 5 Strict Pull-Up 10 Push-Up 15 Air Squat *4 Rounds 10 Strict Pull-Up 20 Push-Up 30 Air Squat *2 Rounds 20 Strict Pull-Up 40 Push-Up 60 Air Squat *1 Rounds 40 Strict Pull-up 80 Push-Up 120 Air Squat Athletes Notes: Target Reps: 500+ Minimum reps before scaling: 300 [Accessory:] 3 Sets: 20 Supermans 10 Birddogs (Each Side) 20 Glute Bridges [Bonus Stretching:] 1:00 Seal Stretch 1:30 Pigeon Stretch (Each Side)
Sep 18, 2020
Total Reps + Time

17 September 2020 *Love is in my nature

Active Recovery Day: 30 minute - Walk/Jog/Run/Cycle/Row/Ski/Swim AND . . . 30 minute mobility of your choice!
Sep 17, 2020
Total Reps

16 September 2020 *Feeling no pain

[Warm up:] 3 Rounds: 1:00 Machine of choice/Marching/High Knees/Jumping Jacks/Butt Kicks 10 Alternating Lunge Elbow to the Floor (Total) 30 Flutter Kicks [Workout:] Scaled 3 Sets: 1:00 Max Reps Alternating RDLs 1:00 Max Reps Alternating Leg V-Ups 1:00 Max Reps Step Back Lunges 1:00 Max Reps Box Jumps *STEP DOWN OR Tuck Jumps 1:00 Rest [Workout:] RX 3 Sets: 1:00 Max Reps Alternating Hang Dumbbell Clean and Jerks 1:00 Max Reps Weighted Sit Ups *w/Med ball 1:00 Max Reps Single Dumbbell Step Back Lunges 1:00 Max Reps Box Jumps *STEP DOWN 1:00 Rest [Accessory:] 3 Sets: 10 Windmills (Each Side) 10 Hammer Curls (Each Side) 10 Cat Cow [Bonus Stretching:] 1:00 Pancake Stretch 10 Alternating Scorpion Stretches
Sep 16, 2020
For Time

15 September 2020 *Dan & Diane Bailey

[Warm up:] 8:00-12:00min Clock: 30 Plate Hops/Line Hops :30 Single Arm Dumbbell Overhead Hold (Each Arm) 20 Alternating Bodyweight RDLs :30 Handstand Hold [Workout:] Scaled For time: 42-30-18: Alternating Jumping Lunges 21-15-9: Hand Release Push Ups [Workout:] RX For Time: 21-15-9 Double Dumbbell Deadlifts Strict Handstand Push Ups [Accessory:] 3 Sets: 10 Dumbbell Single Leg RDL (Each Side) 10 Single Arm Dumbbell Strict Press (Each Side) R1) Standing R2) 1/2 Kneeling R3) Seated *Rest :30 B/T Sets. [Bonus Stretching:] 2:00 Couch Stretch (Each Side)
Sep 15, 2020
For Time

14 September 2020 *Coffee & Doughnuts

[Warm up:] 8:00-10:00 Clock: 20 Jumping Jacks 10 Bodyweight RDLs (Total) 20 Jumping Jacks 5 Dynamic Squat Stretch 20 Jumping Jacks 5 Push Ups to Downward Dog Pose [Workout:] Scaled 2 Sets: 50-40-30-20-10 Plate Hops/Line Hops 25-20-15-10-5 Air Squats -Rest 2:00 B/T Sets- [Workout:] RX 2 Sets: 50-40-30-20-10 Double Under 10-8-6-4-2 Alternating Dumbbell Snatch -Rest 2:00 B/T Sets- [Accessory:] 3 Sets: 10 Single DB Bench/Floor Press (Each Side) 10 Bent Over Single Arm DB Row (Each Side) [Bonus Stretching:] 1:00 Frog Stretch 2:00 Child's Pose
Sep 14, 2020
Total Reps

11 September 2020 *Komma

[Warm up:] 6:00min Clock: 50 Single Unders 30 Flutter Kicks (Each Leg) :30 Handstand Hold [Workout:] Scaled 10min AMRAP: 10 Hand Release Push Ups 20 Alternating Leg V-Ups 90 Plate Hops/Line Hops/Single Skips rest 90sec REPEAT FOR 5min AMRAP: [Workout:] RX 10min AMRAP: 10 Strict Handstand Push Ups 15xT2B 60 Double Unders rest 90sec REPEAT FOR 5min AMRAP: [Accessory:] 3 Sets: 10-15 Single Arm Tempo Bench (Each Side) 20 Deadbugs (Controlled) 15 Single Leg Hip Bridges (Each Side)
Sep 11, 2020
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10 September 2020 *Tears begin to yell

[Warm up:] 3 Rounds: 100m Jog 30 Plate Hops/Line Hops 15 Hip Bridges [Accessory:] 3 Sets: 10 Upright Rows (Each Side) 10 Lateral Box Step Ups (Each Side) 20 Supermans [Workout:] Scaled 20min EMOM: Min 1: 200m Run/Row/Ski *500m Bike Min 2: 20 Chair Dips Min 3: Max Reps Box Jumps *STEP DOWN *Height of choice Min 4: Rest [Workout:] RX 20min EMOM: Min 1: 200m Run/Row/Ski *500m Bike Min 2: 15 Double Dumbbell Power Cleans Min 3: Max Reps Box Jumps 20"/24" Min 4: Rest [Bonus Stretching:] :30 Calf Stretch (Each Leg) 1:00 Pigeon Stretch (Each Leg)
Sep 10, 2020
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09 September 2020 *LIFE

[Warm up:] 3 Rounds: 30 High Knees (Each Leg) 10 Cossack Squats (Total) :30 Plank [Workout:] Scaled 3 Sets: 4min AMRAP 40 Mountain Climbers 20 Box/Chair Step Ups -Rest 2 Minutes B/T Sets- [Workout:] RX 3 Sets: 4min AMRAP 10/10 Single Arm Dumbbell/KB Shoulder to Overhead 20 Single Dumbbell Box Step Ups -Rest 2 Minutes B/T Sets- [Accessory:] "Ab Burner": 2 Sets: :30 Alternating Leg V-Ups :30 Russian Twists :30 Flutter Kicks -Rest 1:00 B/T Sets- [Bonus Stretching:] 1:00 Toe Touch Stretch 1:30 Pancake Stretch
Sep 9, 2020
For Time

08 September 2020 *Smoking Section

[Warm up:] 7:00 Clock: 1:00 Marching 10 Alternating Lunge Elbow to the Floor (Total) 10 Dynamic Squat Stretch 5 Push Ups to Downward Dog [Workout:] Scaled 27-21-15-19 Air Squats & Burpees [Workout:] RX 27-21-15-9 Goblet Squats *with DB/KB of choice Dumbbell/Kettlebell Facing Burpees [Accessory:] 3 Sets: 10-15 Bent Over Single Arm Rows (Each Side) 15 Single Leg Calf Raises (Each Side) :45 Side Plank Hold (Each Side) [Bonus Stretching:] 1:00 Couch Stretch (Each Side) 2:00 Child's Pose
Sep 8, 2020
For Time

07 September 2020 *California

[Warm up:] 5:00 Clock: 20 Jumping Jacks 10 Alternating Step Back Lunges (Total) 20 Jumping Jacks 20 Flutter Kicks (Each Leg) [Workout:] Scaled & RX 3 Rounds: 50ft Walking Lunge *with 1xDB/KB of choice 20 Sit Ups 50ft Walking Lunge 20 Push Ups *rest 3:00min REPEAT [Accessory:] 3 Sets: 20 Glute Bridges 10-15 Bulgarian Split Squats (Each Side) 10 Birddogs (Each Side) [Bonus Stretching:] 2:00min Frog stretch
Sep 7, 2020
For Time

04 SEPTEMBER 2020 *send all of them

[Warm up:] 7-10 Minute Clock: 60sec Running 10 lunge elbow to floor stretch (total) 5xAir squats + 5xBroad jumps [Accessory "Ab Burner":] Tabata (:20 on/:10 off) -Sit Ups [Workout:] Scaled & RX 6 Rounds for time: 400m Run 20 Alternating Dumbbell Snatches
Sep 4, 2020
Total Reps

03 September 2020 *Pause a second

[Warm up:] 2 Rounds: 1:00 Machine/Skipping/Marching 10 Dynamic Squat Stretch (F/B) 30 Plate Hops/Line Hops [Workout:] Scaled 20min EMOM: Min 1: 20 Hip Bridges Min 2: 20 Bodyweight RDLs Min 3: Max Reps Cossack Squats Min 4: Rest [Workout:] RX 20min EMOM: Min1: 20 Single Dumbbell Box Step Ups Min 2: 25 Jumping Air Squats Min 3: Max Reps Alternating Hang Dumbbell Clean and Jerk Min 4: Rest [Accessory:] 3 rounds: 10-15 Single Arm DB Tempo Bench/Floor Press (R/L) 10-15 Single Arm DB Upright Row (R/L) 15 Lateral Box/Chair Step Up (R/L) [Bonus Stretching:] :30 Seal Stretch 1:00 Alternating Calf Stretch 10 Alternating Scorpion Stretches
Sep 3, 2020
For Time

02 September 2020 *Armor on

[Warm up:] 3 Rounds: 1:00 High Knees 10 Alternating Step Back Lunges (Total) 5 Push Ups to Downward Dog Pose [Workout:] Scaled For Time: 100 Alternating Stepback lunges *Every min on the min 4 burpees [Workout:] RX For Time: 100 Single Dumbbell Alternating Step back Lunges *Every min on the min 4 lateral burpees over dumbbell [Accessory:] 3 Sets: 20 Supermans 10 Single Leg Hip Bridges (R/L) 10 Deadbugs [Bonus Stretching:] 10 T-Spine Open Book (Each Side) 1:30 Couch Stretch (Each Side)
Sep 2, 2020
Total Reps

01 September 2020 *Olive Oil

[Warm up: ] 5:00 Clock: 40 Single Unders or Jumping Jacks 10 Bodyweight RDLs (Total) :30 Handstand Hold or Plank Hold [Workout:] Scaled 15min AMRAP: 10 Hand Release Push Ups 20 Alternating Box Step Ups (Total) 30 Mountain Climbers 40 Plate Jumps [15min AMRAP:] RX 10 Strict/Kipping Handstand Push Ups 15 Double Dumbbell Deadlifts 10 Double Dumbbell Squat Cleans 60 Double Unders [Accessory:] 3 rounds: 15 Weighted Hip Bridge 15 Single Leg Calf Raises (R/L) 1:00 Wall Sit [Bonus Stretching:] 2:00 Couch Stretch (Each Side) 1:00 Frog Stretch
Sep 1, 2020
For Time

31 August 2020 *then and now

[Warm up:] 3 Rounds: 8 Alternating Lunge Elbow to the Floor (Total) 4 Inchworms 32 Flutter Kicks (Total) [Workout:] Scaled 12-24-36-48: Air Squats 6-12-18-24: Alternating Leg V-Ups -Rest 3:00- 60 Alternating Leg V-Ups 120 Air Squats [Workout:] RX 6-12-18-24: Single Arm Dumbbell Thursters Alternating Leg V-Ups -Rest 3:00- 60 Alternating Leg V-Ups 60 Single Arm Dumbbell Thrusters [Accessory:] 3 rounds: 10 Windmills (R/L) 10 Bulgarian Split Squats (R/L) 1:00 Side Plank (R/L) [Bonus Stretching:] 1:30 Pigeon Stretch (Each Side) 2:00 Pancake Stretch
Aug 31, 2020
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29 AUGUST 2020 *nobody but you

[Warm up:] 2 Rounds: 1:00 Machine/Skipping/Marching 5 Up Downs 30 Sec Handstand Hold [Workout:] Scaled 3 Sets: 1:00 Hand Release Push Ups 1:00 Max Reps Sit Ups 1:00 Max Reps Mountain Climbers 1:00 Max Reps Step Ups -Rest 1:00 b/t rounds- [Workout:] RX 3 Sets: 1:00 Max Distance Handstand Walk 1:00 Max Reps Sit Ups 1:00 Max Reps Mountain Climbers 1:00 Max Reps Double Dumbbell Box Step Overs -Rest 1:00 b/t rounds- [Accessory:] 3 Sets: 10 Bulgarian Split Squats (Each Side) 20 Deadbugs 5 Downward Dog to Upward Dog Transitions [Bonus Stretching:] 5:00 Corpse Pose *If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.
Aug 29, 2020
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28 AUGUST 2020 *Pick up the world

[Warm up:] 2 Rounds: 30 Sec Easy Jog 10 Dynamic Squat Stretch 30 Sec Easy Jog 10 Alternating Bodyweight RDLs [Workout:] Scaled 15min AMRAP: 200m Run 20 Box/Bench/Chair Dips 200m Run 20 Cossack Squats (Total) [Workout:] RX 15min AMRAP: 200m Run 20 Alternating Dumbbell Snatch 200m Run 20 Dumbbell Goblet Squats [Accessory:] 2 rounds: 10 Bent Over Dumbbell Row (each side) 10 Standing Dumbbell Shoulder Press (each side) 10 Seated Dumbbell Curl (each side) 10 Seated Dumbbell Tricep Extension (each side) [Bonus Stretching:] 1:00 Calf Stretch (Each Side) 1:00 Pigeon Stretch (Each Side)
Aug 28, 2020
Total Reps

27 AUGUST 2020 *The strong willed

[Warm up:] :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 [Workout:] 30 minute - Walk/Jog/Run/Cycle/Swim AND . . . 30 minute mobility of your choice!
Aug 27, 2020
For Time

26 AUGUST 2020 *Can't you see

[Warm up:] 6:00 Clock: 50 Single Unders/Plate Hops/Jumping Jacks 50' Walking Lunge 50' Inch worm 30 Flutter Kicks (Total) [Workout:] Scaled 3 Rounds: 30 Alternating Leg V-Ups 30 Push Ups Directly into, 3 Rounds: 60 Single skips/Plate Hops/Line Hops 30 Alternating Stepback Lunges (Total) [Workout:] RX 3 Rounds: 30 Alternating Leg V-Ups 30 Push Ups Directly into, 3 Rounds: 50 Double Under 50’ Double DB/KB Front Rack Walking Lunge [Accessory:] 3 Sets: 3 Turkish Get-Ups (Each Side) 5 Windmills (each side) 30 Sec Side Plank (each side) [Bonus Stretching:] 2:00 Couch Stretch (Each Side) 1:00 Pancake Stretch
Aug 26, 2020