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Total Rounds

Can You Keep Up

WARM UP (10min) 10min EMOM: ODD 15/12, 12/10, 10/8cal - Any Cardio EVEN 20 - Plate G2OH RX@ 45/25 SC@ 35/15 B@ 25/10 "CAN YOU KEEP UP" (40min) 40min EMOM: MIN 1: 15/12, 12/10, 10/8Cal - Cardio MIN 2: 20 - BB Bench Press MIN 3: 20 - KB Amer. Swing MIN 4: 10 - DBs Strict Curl+Press RX+@ 135/75, R/G, 35/25s RX@ 95/55, G/Y, 30/20s SC@ 75/35, Y/B, 25/15s B@ 65/TB, B/P, 20/10s
May 11, 2021
For Time

Running Up Hill

"RUNNING UP HILL" (60min CAP) 4 Rounds For Time: 400m - Run / 1k - Bike / 500m - Row/Ski 10/10 - Pistol Squats 25 - Box Jumps 30 - Wall Ball Shots 40 - Med Ball Lunges Increase Distance each round by: 400m Run / 500m Row / 1k Bike RX@ No Box, 24/20", 20(10') / 14(9') SC@ 16"", 20/16", 20(9') / 14 (8') B@ 20", Step, 14 / 10
May 10, 2021
For Time

Around The Gym

"AROUND THE GYM" (60min CAP) For Time: 1mi - Run / .80mi - Elliptical 1,000m - Ski 200 - Sit Ups 2,000m - Row 4k - Bike 400 - Singles / 150 - DUs
May 8, 2021
For Time

On To The Next One

WARM UP (5min) 5min EMOM: 10 - DBs Hang Clean+Press MAX - Up Downs Use same DBs as metcon! "ON TO THE NEXT ONE" (45min CAP) For Total Time: 5 Rounds: 10/10 - DB Strict OH Press 10 - Pull Up 200m - Run / 250m - Row/Ski / .5k - Bike ~Directly Into~ 4 Rounds: 15 - DBs Chest Fly 15 - TRX High Row 200m - Run / 250m - Row/Ski / .5k - Bike ~Directly Into~ 3 Rounds: 20 - DBs Push Press 20 - Chin Ups 200m - Run / 250m - Row/Ski / .5k - Bike ~Directly Into~ 2 Rounds: 25 - DBs Chest Press 25 - TRX Row 200m - Run / 250m - Row/Ski / .5k - Bike RX+@ 35/25s, Strict/Kip RX@ 30/20s, Stirct/Kip SC@ 25/15s, Banded B@ 20/10s, Banded
May 7, 2021
For Time

What The What

"WHAT THE WHAT" (60min CAP) Cardio: 100cal - Any Cardio ~Directly Into~ 5 Rounds For Quality (15min CAP): 10 - BB Good Mornings 10/10 - BB Lunges 10 - BB Front Squats 20 - BB RDLs All 4 movements are to be performed in a row w/o dropping the BB! Start w/ empty BB and increase slightly to AHAP! ~Directly Into~ For Time (15min CAP): 400m - Walking Lunges RX+@ Vest ~Directly Into~ 5 Rounds For Quality: 10 - Wall Balls 10 - Med Ball Hang Squat Cleans RX@ 20(10') / 14(9') SC@ 20(9') / 14 (8') B@ 14 / 10
May 6, 2021
Total Reps

Cinco De Mayo Uno/Dos

CINCO DE MAYO UNO (25min) 25min EMOM (5 Rounds): 500m - Row / 400m - Ski 25 - Sit Ups MAX - Core Movement AMRAP w/ remaining time of core movement! RX+@ 15 GHD, T2B RX@ K2E SC@ V-Up B@ Supine T2B CINCO DE MAYO DOS (25min) 25min EMOM (5 Rounds): 5 - Burpee Box Jump Over 10 - DB Turkish Get Up (5/5) 400m - Run / 1k - Bike Rest remaining of time left in round! RX+@ 24/20", 35/25 RX@ 24/20", 30/20 SC@ 20/16", 25/15 B@ Step, 20/10
May 5, 2021
For Time

Chip Chip Chipper

WARM UP (6min) 6min EMOM: 10/7cal - Row MAX - DB Single Arm Push Press Odd rounds use left arm & even rounds use right arm! Use same DB as metcon! "CHIP CHIP CHIPPER" (45min) For Time: BUY IN: 1mi - Run / 4k - Bike ~Then~ 100/80cal - Row/Ski 75 - BB Strict OH Press 50 - DB Clean+Press 100/80cal - Row/Ski 75 - BB Close Grip Press 50 - DB Snatch RX+@ 55/45, 50/30 RX@ 50/40, 30/20 SC@ 45/35, 25/15 B@ 35/TB, 20/10 STRENGTH (Remaining Time) AMRAP w/ Remaining Time: 10 - BB Bench Press 15/15 - DB Single Arm Row Increase BB AHAP & use heaviest DB possible!
May 4, 2021
Max Weight

What Comes Before Part B?

WARM UP (5min) 5min AMRAP + Build Up: 10 - BB Back Squat 10 - DBs RDL Start w/ light BB and increase every round up to your working weight for metcon! Use DBs as prescribed from metcon! "WHAT COMES BEFORE PART B?" (45min) 45min Clock (Part A & B): A.) 5 Rounds of: 400m - Run / 1k - Bike / 500m - Row/Ski 20 - BB Back Squats 30 - DBs Lunges 40 - KB Russian Swings ~Then Directly Into~ B.) AMRAP Remaining w/ Time: Establish MAX Weight For Complex: 5 - BB FR Lunges+Squat Complex = L Lunge + R Lunge + Front Squat (all performed in front rack position) RX+@ 165/105, 35/25s, R/G RX@ 135/85, 30/20s, G/Y SC@ 95/65, 25/15s, Y/B B@ 65/35, 20/10s, B/P"
May 3, 2021
Total Reps

Tabata Say Whata

CORE (6min) 6min EMOM: ODD: Plank Hold EVEN: 6" Leg Lift Hold RX@ 45sec Work / 15sec Rest SC@ 30sec Work / 30sec Rest B@ 20sec Work / 40sec Rest "TABATA SAY WHATA" (45min) 8sets: 20sec Work / 10sec Rest: -Calorie Ski -Ball Slams (Blue Ball) -T2B / V Ups / Leg Lifts -Calorie Row -Wall Balls -Sit Ups -Calorie Bike -Box Jumps -Plate Russian Twist Complete all 8 rounds of Tabata for same exercise then take 1min off to transition to next exercise! RX@ 35/30, 20/14, 24/20", 25/15 SC@ 30/20, 20/14, 20/16", 15/10 B@ 20/15, 14/10, Step, 10/5
May 1, 2021
For Time

Frank The Tank

"ROWLING" (10min CAP) 10 Rounds: 100m - Row/Ski Must land exactly on 100m, 1 Hand Release Push Up per meter penalty! STRENGTH (20min) 20min E2MOM (10sets Each): -BB Push Press -BB Bent Over Row -TRX Y-Fly Rep Scheme: 14-14-12-12-10-10-8-8-6-6 Increase BB AHAP, Slow TRX movements! "FRANK THE TANK" (15min CAP) 3 Rounds For Time: 400m - Run / 1k - Bike / 500m - Row/Ski 20 - BB Thruster 20 - Pull Ups Each round decrease reps by 5! RX+@ 95/65, Strict RX@ 75/45, Strict/Kip SC@ 55/35, Band B@ 45/TB, TRX
Apr 30, 2021
For Time

Leg Rhythm

WARM UP (10min) 10min EMOM: ODD 15/12, 12/10, 10/8cal - Any Cardio EVEN MAX - DBs Burpee Deadlifts Use same DBs as metcon! STRENGTH (22min) 20min E2MOM (5sets Each): 1-5: -BB SLDL -DBs Front Squats ~2min Transition~ 6-10 -BB Back Squat -DBs SLDL Rep Scheme: 16-14-12-10-8 Increase BB AHAP & same DBs as metcon! "LEG RHYTHM" (15min CAP) 5 Rounds For Time: 10/10 - DB Step Up + Lunge Complex 10 - DBs Hang Squat Cleans 10 - Burpees Complex: box step up + step back lunge = 1 Box or bench height 90degree ankle-knee-hip RX+@ 50/30s RX@ 30/20s SC@ 25/15s B@ 20/10s
Apr 29, 2021
For Time

MIXTAPE

"MIXTAPE" (50min CAP) For TIme: 2k - Row / 1mi - Run / 4k - Bike ~1min - REST~ 50 - 40 - 30 - 20 - 10 -Sit Ups -DUs / Singles (x3) RX+@ GHD (x1/2) ~1min - REST~ 3 Rounds: 400m - Run / 500m - Row/Ski / 1k - Bike 21 - KB Swings 12 - Pull Ups RX+@ R/G, Strict RX@ G/Y, Strict/Kip SC@ Y/B, Band B@ B/P, TRX ~1min - REST~ 100 - DB Alt. Power Snatches RX+@ 50/30 RX@ 30/20 SC@ 25/15 B@ 20/10
Apr 28, 2021
For Time

Renegade Funk

WARM UP (10min) 10min E2MOM: 20/16, 15/12, 12/10cal - Cardio MAX - DBs Hang Clean+Press Use same DBs as metcon! STRENGTH (20min) 20min E2MOM (10sets Each): -BB Bench Press -TRX Row -TRX Skull Crushers -DBs Bicep Curls Rep Scheme: 14-14-12-12-10-10-8-8 Increase BB AHAP, Slow TRX movements & same DBs as metcon! "RENEGADE FUNK" (15min CAP) 7/6/5/4 Rounds For Time: 5 - DBs Renegade Row 250m - Row Renegade Row: Push Up + L Row + Push Up + R Row = 1 RX+@ 7rds 35/25s RX@ 6rds 30/20s SC@ 5rds 25/15s, Knees B@ 4rds 20/10s, Knees
Apr 27, 2021
Total Reps

LEGS FIRE

WARM UP (10min) 10min AMRAP: 200m - Run / 300m - Row/Ski / .6k - Bike 10 - Med Ball Squat Clean Use med ball at metcon! STRENGTH (20min) 20min EMOM (10sets Each): 1-10: BB RDL 11-20: BB Front Squat Rep Scheme: 12-10-10-8-8-8-6-6-6-6 Use DB for metcon & increase BB AHAP! "LEGS FIRE" (15min) 15min AMRAP: 10 - BB Deadlift 20 - Wall Ball RX+@ 185/105, 20(10')/14(9') RX@ 135/85, 20(10')/14(9') SC@ 95/65, 14(9')/10(8') B@ 75/45, 14/10 Thruster
Apr 26, 2021
Total Rounds

6 For 30

"ROWLING" (10min CAP) 10 Rounds: 100m - Row/Ski Must land exactly on 100m, 1 Burpee per meter penalty! "6 FOR 30" (30min) 30min AMRAP: 5 - Burpees 10 - Pull Ups 15 - Push Ups 20 - Lunges 25 - Air Squats 300m - Row RX@ Strict/Kip, C2G SC@ Band, C2B 20/24" B@ TRX, C2B 24/30"
Apr 24, 2021
Total Reps

Pick A Core

WARM UP (7.5min) 7:30min (5 Intervals) 1min WORK / 30sec REST: MAX - Row Distance Challenge is to increase distance each interval! STRENGTH (15min) 15min E1:30min (10sets): -BB Push Press -DBs Bicep Curl+Strict Press (1/2 reps) Rep Scheme: 14-12-12-10-10-10-8-8-8-8 Use DBs for metcon & increase BB AHAP! "PICK A CORE" (20min) 20min E5min (4 Rounds): 20 - DBs Hang Power Cleans 400m - Run / 500m - Row/Ski / 1k - Bike MAX - Core Exercise Score = fewest amount of reps in a round for core exercise! RX+@ 35/25s, T2B RX@ 30/20s, V Ups SC@ 25/15s, Single Leg V Ups B@ 20/10s, Leg Lifts
Apr 23, 2021
For Time

No Cardio Cardio

WARM UP (10min) 10min E2:30min (4 Rounds): 20 - KB Goblet Squat 10 - BB Good Morning MAX Distnace - Any Cardio Use empty BB! STRENGTH (15min) 15min E1:15min (10sets): -BB Deadlifts -KB SLDL Rep Scheme: 7-6-6-5-5-5-4-4-4-4 Increase BB AHAP & use same KB as metcon! "NO CARDIO CARDIO" (20min CAP) 8 Rounds For Time: 4 - BB Thrusters 12 - BB Front Squats 20 - KB American Swings RX+@ 95/65, R/G RX@ 75/45, G/Y SC@ 55/35, Y/B B@ 45/TB, B/P
Apr 22, 2021
Total Rounds

I Like To Move It

CORE WARM UP (10min) 10min AMRAP: MAX - Plank Hold 10/8cal Cardio penalty for every time you drop! "I LIKE TO MOVE IT" (40min) 40min EMOM (10 Rounds): MIN 1: 12/10, 10/8, 8/6cal - Cardio MIN 2: 12 / 10 / 8 - Up Down Box Jumps MIN 3: 20 / 16 / 12 - DB Squat Cleans MIN 4: 24 / 20 / 16 - Sit Ups RX+@ 24/20" Overs, 35/25 RX@ 24/20", 30/20 SC@ 20/16", 25/15 B@ Step, 20/10
Apr 21, 2021
Total Reps

1-2 Skip A Few

WARM UP (10min) 10min AMRAP: 200m - Run / 300m - Row/Ski / .6k - Bike 10 - BB Bicep Curls 15 - BB Strict High Pull 20 - BB Bent Over Row Use empty BB! STRENGTH (15min) 15min E1:15min (10sets): -DBs Bent Over Row -BB Bench Press Rep Scheme: 14-12-12-10-10-10-8-8-8-8 Use DBs for metcon & increase BB AHAP! "1-2-SKIP A FEW" (20min) 20min AMRAP: 1 - DBs Devils Press (w/ Burpee) 2cal - Cardio Increase reps each round! (devils press +1 / cals +2) RX+@ 50/30s RX@ 30/20s SC@ 25/15s B@ 20/10s
Apr 20, 2021
Total Reps

Jump Jump

WARM UP (9min) 3 Rounds: 1min Each Movement: -BB Good Morning -BB Front Squat -BB Back Squat Perform each exercise for MAX reps, start w/ empty BB & increase BB each round if possible! STRENGTH (15min) 15min E1:15min (6sets Each): 1-6: BB Front Squat 7-12: BB Back Squat Rep Scheme: 12-12-10-10-8-8 Find & record heaviest weight lifted for each movement! "JUMP JUMP" (20min) 20min E4min (5 Rounds): 5 - Burpees Over BB 10 - BB Deadlift 15/12cal - Any Cardio MAX - Box Jumps RX+@ 185/105, 24/20" RX@ 135/85, 24/20" SC@ 95/65, 20/16" B@ 75/45, Step
Apr 19, 2021