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Total Reps

16 April 2021 - Shoulderville

[Warm up:] 15 Minutes (Steady movement through the following): 1:00 cardio (your choice) 6 hanging scap retractions 4 kip to swing 2 strict/kipping toes to bar 5 front squats (empty bar) 5 push presses (empty bar) 50' S-arm DB overhead overhead carry (R/L) 50 single unders [Workout:] 12min AMRAP 20 Toes to bar (OR 30 Hanging Knee Raise) 40 DBL DB/KB Thrusters@Light weight 100 double unders (OR 150 Single Under) *Goal is 3+ rounds
Apr 16, 2021
For Time

15 April 2021 - Gingerbeard

[Warm up:] Set: 1 & 3 16/12 Calorie Machine (build intensity each round) 8 hanging scap retractions 4 kip to swing 2 strict pull ups Set: 2 & 4 16 Scap Push-ups 8 cossacks squats (each side) 4 downward dog to push ups 2 Burpee Transitions [Workout:] For Time: 3 rounds: 24 Deadlifts@45/30kgs 24 Pull Ups (OR 30 Banded Pull-Ups) -rest until 15:00- 3 rounds 25 Push Ups 50 Air Squats -rest until 25:00- 30 Clean and Jerks@45/30kgs [Strength:] 1) Dip + Jerk + 10 sec Overhead Hold in catch position: - (1+1+10 sec Hold) x 5 sets * Rest 2 minutes between sets *Building in weight 2) Power Clean: - 2x3 (70-75%) - 2x2 (75-85%) - 2x1 (85-90%) * Rest 60-90 seconds between sets 3) Clean Pulls: 3x3@85% of 1RM
Apr 15, 2021
For Time

14 April 2021 - Grey Teapot

[Warm up:] 10-15 Minutes (Steady movement through the following): 1 Minute Cardio (your choice) (start easy and build intensity each round) 5 lateral box step ups (each side) 5 strict/banded pull ups 5 single arm dumbbell thrusters (each side) (light/moderate) 5 chin-ups/banded chin ups [Workout:] 2 Sets: 60-40-20 Air Squats *15 Push Ups after each set -Rest 3:00 between sets- [Strength:] 1) Power Snatch + OHS: - (3+1) x 2 sets - (2+1) x 2 sets - (1+1) x 2 sets. * Rest 60-90 seconds between sets 2) Front Squat: 3x10@50% *w/3sec PAUSE ON REP 1/5/10
Apr 14, 2021
For Time

13 April 2021 - Mrs. Kaplan

[Workout:] 6 Rounds: 400m Run 25xAlt DB Snatches@22.5/15kgs *Round 2/4/6 - Alt DB C&J
Apr 13, 2021
For Time

12 April 2021 - Mr. Kaplan

[Workout:] For Time 50 ABMAT sit-ups 50 Burpee rigt touches 50 T2B *3:00min rest* 50 V-ups 50 B.R.Touches 50 ABMAT sit-ups [Strength:] Back Squat: 3x10@50% of 1RM *Rep 1,5,10 w/3sec pause in bottom position
Apr 12, 2021
Max Distance

09 April 2021 *Powerful

[BikeErg:] 1min at easy, 1min at fast 1min at easy, 1min at faster 1min at easy, 1min at fastest 3min at easy 15min at moderate pace 5min at easy pace 15min at fast pace 5min at easy pace [Run:] 400m at fast pace, 45sec rest, 400m at moderate pace, *2min rest, 800m at fast pace, 45sec rest, 800m at moderate pace, *2min rest, 400m at fast pace, 45sec rest, 400m at moderate pace, *2min rest, 1000m at fast pace. Total: 4200m [Row/Ski:] 8 sets: 250m at fast, 400m at easy -No rest b/t reps or sets [Workout:] 4 Supersets: 15 Lat pull downs (moderate weight) 15 Push ups -Rest 2:00- 4 Supersets: 15 Seated Rows 15 Parallette Push-ups
Apr 9, 2021
For Time

07 April 2021 *YEAH

[Warm up:] Hip Halo Routine then - 2 Rounds: 1min Skipping 10xGoblet Squats 10xRussian Swings 10xDB Presses/side [Workout:] For Time: 15-12-9: Double Dumbbell Front Squats & STOH into - 72 Alternating Dumbbell Snatch into - 1500m Run into - 72 Alt DB Snatches 15-12-9: STOH & Double Dumbbell Front Squats
Apr 7, 2021
For Time

06 April 2021 *Fight

[Warm up:] 3 Sets: 10xV-ups 10xHollow Rocks 5xPush-ups 5xBurpee Transition [Workout:] TAG Style 6 Sets each: 20/16 Calorie Row/Bike/Ski 10 Burpee Box Get Over (48/44”) *T-CAP: 40min
Apr 6, 2021
For Time

27 March 2021 *100% True

[Warm up:] 1. Banded 7s - perform 7 reps of each movement 2. Hip Halo Activation 3. Barbell Prep - Burgener Warm up Snatch: 3-5 reps at each position [Workout:] 3 Sets: 30 T2B 3 Snatches@A/B/C 6 HSPU 3 Snatches@A/B/C -Rest 1:1 b/t sets- *Increase weight each set *Athletes Notes: Target time each set: 3-4 minutes Time cap each set: 5 minutes [Strength:] 1) Snatch: - Build to a heavy single for the day * rest 60 seconds between sets * 2) Clean & Jerk: - Build to a heavy single for the day * rest 60 seconds between sets * [Workout:] At Home *NO KIT 4 Sets: 30 Alternating Leg V-Ups 20 Air Squats 15 Hand Release Push Ups 20 Air Squats -Rest 2 Minutes B/T Sets- [Workout:] At Home *With Kit 4 Sets: 30 Alternating Leg V-Ups 10 Alternating Single Dumbbell Clean and Jerk 50’ Handstand walk 10 Alternating Devil Press -Rest 2 Minutes B/T Sets- [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.
Mar 27, 2021
Max Weight

26 March 2021 #Vasbyt

[Warm up:] 1. Banded 7s - perform 7 reps of each movement 2. Hip Halo Activation [Strength:] 5 Sets (1 Set every 0:45) 6 Power Clean and Jerks (must be touch'n go/unbroken) -Rest 1 minute- 5 Sets (1 Set every 0:45) 5 Power Clean and Jerks (must be touch'n go/unbroken) -Rest 1 minute- 5 Sets (1 Set every 0:45) 4 Power Clean and Jerks (must be touch'n go/unbroken) [Accessory:] - 3 Rounds: 15 Supermans 10 Bulgarian Split Squats (Each Side) 15 Single Leg Calf Raises (Each Side) [ABS Baby:] - 3 Rounds: 1:00 Plank Hold 15 Glute Bridges 60 Russian Twists 15 Glute Bridges 1:00min Superman Hold -Rest 1:00 B/T Sets- [Bonus Stretching:] :30 Upward Dog Stretch :30 Downward Dog Stretch 2:00 Frog Stretch
Mar 26, 2021
Max Distance

25 March 2021 *Pay the man.

[Active Rest Day:] Run Option: 2 sets: 400m at mod pace, 400m at mod/fast pace, 400m at fast pace, 400m at faster pace -Rest 2min b/t all reps & sets- Total: 3200m Bike Option: 4 sets: 1min at hard 1min at mod 1min at hard 1min at mod 1min at hard 1min at mod 1min at hard 5min at easy b/t sets *43min Total *Athletes Notes: (Est Paces): Hard/Fast: 290 to 325 watts Moderate: 270 to 290 watts Easy: 175 to 235 watts Row Option: Warm up: 250m @6/7/6/8/6//9 Workout: 600m at fast) pace, Rest 90sec, 200m at sprint) pace, Rest 3min, 500m at fast) pace, Rest 75sec, 175m sprint pace, Rest 3min, 400m at fast) pace, Rest 60sec, 150m sprint pace, Rest 3min, 300m at fast) pace, NO REST, 125m sprint at max effort Total: 2450m Workout Option: Partner Workout: 10 Rounds Alt with a Partner: 20 Alternating Leg V-Ups/T2B 10 Burpees 20 Plate Ground to Overhead 10 Plate Presses [Accessory:] Every 5min for 4sets: 10 Alternating Box/Chair Step Ups (Total) 10 Wall Walks 10 Alternating Box/Chair Step Ups (Total)
Mar 25, 2021
Max Weight

24 March 2021 *Boxers or Undies?

[Warm up:] 1. Banded 7s - perform 7 reps of each movement *3 Sets: Y's - OHS - Good mornings 2. Hip Halo Activation *Side Step - Monster Walk - Glute Bridges - S/Leg Glute Bridges - Deadbugs - Bird dogs - Cat Cows 3. Burgener Warm up Snatch - 3-5 reps at each position [Strength:] 1) 5 Sets (1 Set every 0:45) 6 Power Snatches (must be touch'n go/unbroken) -Rest 1 minute- 2) 5 Sets (1 Set every 0:45) 5 Power Snatches (must be touch'n go/unbroken) -Rest 1 minute- 3) 5 Sets (1 Set every 0:45) 4 Power Snatches (must be touch'n go/unbroken) [Accessory:] - 3 sets 10 Windmills (each side) 10 Single Arm Upright Row (each side) 10 Dumbbell RDLs (each side) [Workout:] At Home *NO KIT For Time: 800m Run 45xBurpees -Rest 2 Minutes- 600m Run 30xJumping Air Squats -Rest 2 Minutes- 400m Run 15xAlt T-push ups/side [Workout:] At Home *With Kit For Time: 800m Run 45 Double Dumbbell Deadlifts -Rest 2 Minutes- 600m Run 30 Double Dumbbell Power Cleans -Rest 2 Minutes- 400m Run 15 Double Dumbbell Devil Press [Bonus Stretching:] 2:00 Pancake Stretch 1:00 Couch Stretch (Each Side)
Mar 24, 2021
For Time

23 March 2021 *Elevate

[Warm up:] 10 Rounds: 30xSingle Skips 5xAir Squats 4xAlt Jumping Lunges [Workout:] For Time: 5-10-15-20-15-10-5 V-ups Wall Balls@15/10kgs Box Clear Overs@Any height as long as its a challenge. *30min T-cap
Mar 23, 2021
Total Reps

27 February 2021 *Flat Earth conspiracy.

[Banded 7s] - perform 7 reps of each movement 3 Sets: Upright Rows + FR Presses + Good Mornings [Warm up:] - 3 Sets: 1 min easy cardio 10 Deadbugs (each side) 5 Deadlifts (empty bar) 5 Single Dumbbell Shoulder to Overhead (light) (each side) 5 hanging scap retractions 5 kip to swing 5 Strict T2B [Workout:] At The Box 12min AMRAP: 2-4-6-8-10... Deadlifts@85/60kgs DBL DB STOH@22.5/15kgs T2B *Athletes Notes: Target Time each set: 200 [Workout:] At Home *w/kit 20min EMOM: Min 1: 15 Dumbbell Hip Bridges Min 2: 10/10 Single Arm Dumbbell Push Press Min 3: Max Reps Single Dumbbell Box Step Ups Min 4: Rest *Use 1x22.5/15kg DB [Workout:] At Home *NO KIT 20min EMOM: Min 1: 20 Hip Bridges Min 2: 20 Chair Dips/Push-ups Min 3: Max Reps Box/Chair Step Ups Min 4: Rest
Feb 27, 2021
Total Reps + Time

26 February 2021 *Gentleman's Agreement.

[Banded 7s] - perform 7 reps of each movement 3 SETS: Pull-aparts + S-arm Y's + Pec Fly's [Hip Halo Activation:] [Warm up:] - 8min Rotation: 45 second cardio of Choice 30 single unders 10 Goblet KB Thrusters (light) [Workout:] At The Box Every 2:00 for 10sets: 15 Wall Balls@10/7kgs 35 Double Unders (OR 70 Single Under) Athletes Notes: Target Time each set: sub 1 minutes 30 seconds Time each set: 1 minutes 45 seconds [Barbell Prep:] A) Burgener Warm Up Clean - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean – “STRONG TURNOVER” Tall Power Clean – “PULL UNDER”, 2”, 4”, 6” Tall Clean – “PULL UNDER” C) 3x High Hang Clean + 3x Hang Clean + 3x Clean [Strength:] 1) Power Clean + Jerk: - 2 sets @ 70-75% 1RM Clean - 2 sets @75-80% 1RM Clean * rest 60 seconds between sets * 2) Deadlift 5x1 @80-90% 1RM Deadlift - rest 60-90 seconds between sets - [Workout:] At Home *w/kit 15min AMRAP: 12 Single Dumbbell Alternating Devil's Press 6 Strict/Kipping Handstand Push Ups 12 Box Jumps 24"/20" [Workout:] At Home *NO KIT 15min AMRAP: 12 Hand Release Push Ups 24 Alternating Step Back Lunges 12 Box Jumps *STEP DOWN OR Tuck Jumps
Feb 26, 2021
Max Distance

25 February 2021 *Active REST.

[AssBike Option:] Warm-Up 10min at easy/mod pace 4-3-2-1min Moderate Pace *2min easy AFTER EACH SET 3min EMOM: 30sec hardest, 30sec easy 3min EMOM: 20sec hardest, 40sec easy 3min EMOM: 10sec hardest, 50sec easy Cool Down: 4min recovery *Total Time: 41min [Run Option:] 2 sets: 1500m easy recovery run, 400m at fast run pace, 400m easy recovery run, 800m easy recovery run, 200m at fast run pace, 200m easy recovery run, 100m at fast run pace 100m easy recovery run -4min rest b/t set- *Total Distance: 7400m [Row Option:] 6x250m@6/7/6/8/6/9 then - 5 sets: 500m@fast pace 250m at easy pace (active recovery) No add'l rest b/t reps or sets Total: 5250m [Workout Option:] 12min Rotation: 12 Seated DB Strict Press *Hammer Grip 4 Strict Pull-Up (OR 8 Banded Strict Pull-Up) -Rest as needed- 12-10-8-6 Seated BB Shoulder Press@Increasing weight Strict Pull-Up (OR Banded Strict Pull-Up) -Rest as needed- 12-10-8-6 Lu Raises@5/2.5kgs Bent over row@Increasing weight
Feb 25, 2021
For Time

24 February 2021 *Concrete Heart.

[Warm up:] - 8min Rotation: 15/12 calorie bike 5 tempo air squats (3 sec down - 2 sec hold - fast up) 5 Lunge *w/rotation [Workout:] At The Box Teams of 2 - For time 175/130 Calorie Machine 100 Synchro Air Squats * Split Calories as needed * * OR 1500m Run if needed * Athletes Notes: Target Time: 12 minutes Time Cap: 16 minutes [Strength:] 1) Overhead Squat: - 5,4,3,2,1@Increasing Weight * Rest 60 seconds in between sets * 2) Power Snatch: - 4x2@Light/moderate weight * rest 60 seconds between sets * [Workout:] At Home *w/kit Every 5min for 4sets: 200m Run 10 Double Dumbbell Thrusters 15 Lateral Burpees Over Dumbbell [Workout:] At Home *NO KIT Every 5:00min for 4sets: 200m Run 20 Jumping Air Squats 15 Burpees 10 Push-ups
Feb 24, 2021
Total Reps + Time

23 February 2021 *Sparkling Rain Water.

[Hip Halo Activation:] [Warm up:] 2 Sets 1:30 Machine of Choice 10 Inchworms 10 single arm russian kettlebell swing (light/moderate) (each side) 0:30 Empty Barbell DL - HPC [Workout:] - At The Box Teams of 2 (1:1) 30min AMRAP: 15/12 Calorie Row/Ski (12/9 Cal Bike) 15 Push Ups 15 Hang Power Cleans@45/30kgs -Partner 1 does a round, then partner 2 does a round- Athletes Notes: Target Rounds: 15+ [Accessory] - 3 rounds: 10 Jefferson Curls (Light) 1:00 boat hold 10 Hollow Rock snap ups 30 Flutter Kicks [Workout:] At Home *w/kit For Time: 200 Double Unders 50 Alternating Leg V-Ups 50 Double Dumbbell Deadlifts [Workout:] At Home *NO KIT For Time: 200 Plate Hops/Line Hops 50 Alternating Leg V-Ups 50 Alternating Box/Chair Step Ups
Feb 23, 2021
Total Reps

22 February 2021 *Sounds like your problem.

[Banded 7s] - perform 7 reps of each movement 3 Sets: S-arm Y's/side + Upright Row + FR Presses + Good Mornings + S-arm Presses. [Warm up:] 2 Sets 1:30 Machine of Choice 8 lateral box step ups (each side) 8 empty bar presses 4 strict pull ups (OR 4 Banded Strict Pull-Up) [Strength:] 1) Back Squat: - 5 sets x 3 reps @65% 1RM Back Squat * Rest 60-90 secs between sets 2) Front Squat: 3 sets x 2 reps @70% 1RM Front Squat * Rest 2 minutes between sets [Workout:] At The Box & At Home *w/kit 12min AMRAP: 18 Alt DB Hang Squat Cleans 18 Push Ups *rest 5min* 8min AMRAP: 18 Alt DB Hang Snatch 18 Burpee over DB [Workout:] At Home *NO KIT 12min AMRAP: 36 Air Squats 18 Push Ups *rest 5min* 8min AMRAP: 18 Jump Squats 9 Burpees
Feb 22, 2021
Total Reps

20 February 2021 *Tree Stump Stiletto.

[Warm up:] Row 6x250m@6/7/6/8/6/9 -then- 2-3 Sets: 5 single arm overhead dumbbell squats (light) (each side) 5 Ball Slams@(light) 5 Strict pull-ups [Partner workout:] 25 Minute AMRAP: 90 overhead squats@35/25kgs 15 Rope Climb (OR 40 Banded Strict Pull-Ups) 30 Power Cleans 135/95) 10 Strict Pull-Up (OR 20 Banded Strict Pull-Up) Max Calorie Assault Bike *partner must perform 25 double unders (OR 50 Single Under) to switch in [Workout:] At Home *NO KIT 2 Sets - 6 Rounds: 8 Box/Chair Step Ups 12 Alternating Leg V-Ups 8 Cossack Squats (Total) -Rest 3:00 B/T Sets- [Workout:] At Home *w/kit 2 Sets - 6 Rounds: 8 Single Dumbbell Box Step Ups @22.5/15kgs (Total) 8/8 Single Dumbbell Shoulder to Overhead 16 Alt Jumping Lunges 8 Burpee over DB -Rest 3:00 B/T Sets- [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.
Feb 20, 2021