Fitness
Burgner Warm-up
Power Snatch
3 Rounds
1min Max Calorie Row
1min Max Box Jump (24"/20") w/ step down
1min Max Toes To Bar
1min Rest
Competitor
Burgner Warm-up
Power Snatch
3 Rounds
1min Max Calorie Bike
1min Max Box Jump (24"/20") w/ step down
1min Max Toes To Bar
1min Rest
Home Workouts
Warm Up - 2 rounds
200m Run
10 Air Squats
10 Inch-Worm Push ups
10 Russian KB Swings
WOD - 30 Minute AMRAP
100m DB Farmers Carry (35#/25#)
400m Run
100m Plate Pinch Farmer’s Carry (25#/15#)
8 DB Thrusters (35#/25#)
8 Burpee Pull-up
Fitness
2 Rounds
100m Run
10 Air Squats
10 Ring Rows
For Time:
5 Burpee Pull-ups
20 Goblet Squats (35/25)
100 Double Unders
20 Goblet Squats
5 Burpee Pull-ups
Post WOD strength Sesh - 4 Rounds (not for time):
- 5 Bench Press
- 6 - 8 Strict Ring Dips
- 15 Second Ring Body Saw
- 6 - 8 Hammer Curl
Competitor
2 Rounds
100m Run
10 Air Squats
10 Ring Rows
For Time:
5 Muscle-ups
20 Alternating Pistols
100 Double Unders
20 Alternating Pistols
5 Muscle-ups
Post WOD strength Sesh - 4 Rounds (not for time):
- 5 Bench Press
- 6 - 8 Strict Ring Dips
- 15 Second Ring Body Saw
- 6 - 8 Hammer Curl
Fitness
5min Row/Bike Warmup
EMOM 9
1st - Banded Good Mornings
2nd - 30sec Plank
3rd - 30sec Bear Crawl
4 Rounds
12 Kettlebell Swings (55/35)
25 Ab Mat Sit-ups
12 Burpees
2 min Rest
Competitor
5min Row/Bike Warmup
EMOM 9
1st - Banded Good Mornings
2nd - 30sec Plank
3rd - 30sec Bear Crawl
4 Rounds
12 Kettlebell Swings (70/55)
20 GHD Sit-ups
12 Burpees
2 min Rest
Home Workouts
Warm Up:
Rowing Drills
WOD:
- Make-up Murph
- 20 Minute Recovery Row
Fitness
2 Rounds
200m Run
10 Ring Rows
10 Push-ups
10 Jump Squats
Memorial Day - 2 Classes 8:30 & 10:00 am followed by Gym BBQ
Half Murph
800m Run
50 Pull-ups
100 Push-ups
200 Air Squats
800m Run
Competitor
2 Rounds
200m Run
10 Ring Rows
10 Push-ups
10 Jump Squats
Memorial Day - 2 Classes 8:30 & 10:00 am followed by Gym BBQ
Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a weight vest or body armor, wear it.
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
2 Rounds
30 Double Unders
15 Air Squats
Partner WOD - 2 Rounds for time:
100 Wall balls (20/14)
300 Double unders
800m Run
Ab Work Cash Out - 3 Rounds not for time
- 60 sec plank
- 10 V-ups
- 30 sec L-sit or Tuck Hang
Competitor
2 Rounds
30 Double Unders
15 Air Squats
Partner WOD - 2 Rounds for time:
100 Wall balls (20/14)
300 Double unders
800m Run
Ab Work Cash Out - 3 Rounds not for time
- 60 sec plank
- 10 V-ups
- 30 sec L-sit or Tuck Hang
Fitness
5 Min on rower or bike
3 Rounds:
5 Inch Worms
5 Jump Squats
20sec Handstand Hold (Sub Plank if needed)
Tempo Back Squat; 31X1
4 Rounds for Time:
5 Right Arm Kettlebell Snatch (55/35)
5 Left Arm Kettlebell Snatch
30' Bear Crawl
500m Row
Competitor
5 Min on rower or bike
3 Rounds:
5 Inch Worms
5 Jump Squats
20sec Handstand Hold (Sub Plank if needed)
Tempo Back Squat; 31X1
4 Rounds for Time:
5 Right Arm Kettlebell Snatch (70/55)
5 Left Arm Kettlebell Snatch
30' Handstand Walk
500m Row
Fitness
2 Rounds:
10 Russian swings
2 Wall Walks
100m Run
For Time:
15 Kettlebell Swings (55/35)
15/12 Calorie Row
15 Burpees
200m Run
Swole Sesh
4 -6 Bench Press, 30X0
AMRAP
- 30sec Push-ups + 30sec Ring Plank Body Saw
6 -8 Strict Pull-up, 31X1
Competitor
2 Rounds:
10 Russian swings
2 Wall Walks
100m Run
For Time:
15 Kettlebell Swings (55/35)
15/12 Calorie Row
15 Burpees
200m Run
Swole Sesh
4 -6 Bench Press, 30X0
AMRAP
- 30sec Push-ups + 30sec Ring Plank Body Saw
6 -8 Strict Pull-up, 31X1
Home Workouts
Warm Up:
4 Minutes Assault Bike
2 Rounds:
10 PVC Pipe Pass Throughs
10 Good Morning Squats w/ PVC Pipe
10 Inch Worms
10 Med Ball Cleans
WOD: (With Partner)
32 Minute AMRAP:
20 Assault Bike Calories
20 Toes-to-Bar
20 Burpees over Dumbbell
20 Row Calories
20 DB Thrusters (35/25#)
20 Wall Ball (20/14#)
20 Assault Bike Calories
20 Front Rack DB Lunges (35/25#)
20 Abmat Sit-ups
Fitness
EMOM 12
1st - 10 Ring Rows
2nd - 30sec Plank
3rd - 15 Air Squats
4th - Waiters walk
For Time:
40 pull-ups
35 Ab mat sit-ups
30 Goblet Squats w/ Dumbbell
25/20-cal. row
20 Single Arm dumbbell Shoulder to overhead
M 50# Dumbbell
F 35# Dumbbell
Competitor
EMOM 12
1st - 10 Ring Rows
2nd - 30sec Plank
3rd - 15 Air Squats
4th - Waiters walk
For Time:
60 pull-ups
50 GHD sit-ups
40 one-legged squats, alternating
30/25-cal. row
20 Single Arm dumbbell Shoulder to overhead
M 70# Dumbbell
F 50# Dumbbell
Fitness
3 Rounds
10 Banded Good mornings
10 Barbell Press
10 Banded Pull-aparts
Deadlift
Strict Press
Competitor
3 Rounds
10 Banded Good mornings
10 Barbell Press
10 Banded Pull-aparts
Deadlift
Strict Press
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Lunge and Reach
10 Lunge w/ Trunk Twist
10 Inch Worms
10 Med Ball Cleans
WOD:
For Time:
1 Mile Run
20 Pull-ups
20 Wall Balls (20/14#)
20 Abmat Sit-ups
20 Hand Release Push-up
800m Run
20 Pull-ups
20 Wall Balls (20/14#)
20 Abmat Sit-ups
20 Hand Release Push-up
400m Run
20 Pull-ups
20 Wall Balls (20/14#)
20 Abmat Sit-ups
20 Hand Release Push-up
200m Run
20 Pull-ups
20 Wall Balls (20/14#)
20 Abmat Sit-ups
20 Hand Release Push-up
Fitness
2 Rounds
8 Strict Press (45/35)
8 Front Squat (45/35)
8 Push Jerk
8 Jump Squats
EMOM 8
2 Squat Cleans + Jerk
12-9-6 Reps
Hang squat cleans (125#/85#)
Burpee chest-to-bar pull-ups
15 minute Time Cap
Competitor
2 Rounds
8 Strict Press (45/35)
8 Front Squat (45/35)
8 Push Jerk
8 Jump Squats
EMOM 8
2 Squat Cleans + Jerk
12-9-6 Reps
Hang squat cleans (165#/115#)
Burpee bar muscle-ups
15 minute Time Cap
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Spring Nutrition Challenge Kick off Seminar + WOD at 10:30 am
Free 12 minute chair massages from 10 to 12 pm!
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Spring Nutrition Challenge Kick off Seminar + WOD at 10:30 am
Free 12 minute chair massages from 10 to 12 pm!
Fitness
3 Rounds
10 Split Squats each leg
30-45sec plank hold
10 Banded pull aparts
25 Minuter AMRAP
10 push-ups
20 sit-ups
30-cal. row
Competitor
3 Rounds
10 Split Squats each leg
30-45sec plank hold
10 Banded pull aparts
25 Minute AMRAP
20 push-ups
30 sit-ups
40-cal. row
Fitness
2 Rounds
200m Run
10 Alt Dumbbell Snatch
5 Burpees
EMOM 8
1st - 8 Toes to bar
2nd - 5 Push Press
For Time:
10 Power Snatches (115/75)
400m Run
20 Push Press (115/75)
400m Run
10 Power Snatches (115/75)
12 minute time cap
Competitor
2 Rounds
200m Run
10 Alt Dumbbell Snatch
5 Burpees
EMOM 8
1st - 8 Toes to bar
2nd - 5 Push Press
For Time:
10 Power Snatches (155/105)
400m Run
20 Defecit Handstand Push-ups (4"/2")
400m Run
10 Power Snatches (155/105)
12 minute time cap
Fitness
5 Min on rower or bike
3 Rounds:
5 Inch Worms
3 Pull-up negatives
30sec Mountain Climbers
Tempo Back Squat; 31X1
AMRAP 14
10 Pull-ups
10 Deadlifts (155/105)
100 Double Unders
Competitor
5 Min on rower or bike
3 Rounds:
5 Inch Worms
3 Pull-up negatives
30sec Mountain Climbers
Tempo Back Squat; 31X1
AMRAP 14
10 Chest to bar Pull-ups
10 Deadlifts (205/155)
100 Double Unders
Home Workouts
Warm Up:
2 Rounds:
100m Run
20 Walking Lunges
5 Burpees
WOD:
1 DB Curtis P
800m Run
2 DB Curtis P’s
800m Run
3 DB Curtis P’s
600m Run
4 DB Curtis P’s
600m Run
5 DB Curtis P’s
400m Run
6 DB Curtis P’s
400m Run
7 DB Curtis P’s
200m Run
8 DB Curtis P’s
200m Run
9 DB Curtis P’s
100m Run
10 DB Curtis P’s
100m Run
*Athletes will Burpee into their first Rep of Curtis P each round
**40min Time Cap
Fitness
2 Rounds:
10 Jump Squats
10 Russian Kettlebell Swings
30sec Hollow Hold
For Time:
15/12 Calorie Row
5 Dumbbell Power Cleans (50/35)
15 Thrusters (95/65)
5 Dumbbell Power Cleans (50/35)
15/12 Calorie Row
Post WOD Strength
4 Rounds not for time:
Barbell Strict Press 6-8 Reps @ 21X1
Dumbbell Bench Press 6-8 Reps @ 30X0
60 sec Ring Plank
Barbell Curl 4-6 Reps @ 21X0
Competitor
2 Rounds:
10 Jump Squats
10 Russian Kettlebell Swings
30sec Hollow Hold
For Time:
15/12 Calorie Row
5 Dumbbell Power Cleans (70/50)
15 Thrusters (115/75)
5 Dumbbell Power Cleans (70/50)
15/12 Calorie Row
Post WOD Strength:
4 Rounds not for time:
Barbell Strict Press 6-8 Reps @ 21X1
Dumbbell Bench Press 6-8 Reps @ 30X0
60 sec Ring Plank
Barbell Curl 4-6 Reps @ 21X0
Fitness
3 Rounds:
15 Air Squats
30sec Ring Plank
100m Run
Squat Clean
- Establish 3 rep max for the day
4 Rounds for time:
20 Wall balls (20/14)
15 Toes To Bar
200m Run
14 minute time cap
Competitor
3 Rounds:
15 Air Squats
30sec Ring Plank
100m Run
Squat Clean
- Establish 3 rep max for the day
4 Rounds for time:
20 Wall balls (20/14)
15 Toes To Bar
200m Run
*With 20#/14# weight vest
14 minute time cap
Fitness
3 Rounds
10 Banded Good Mornings
25' Duck Walk
25' Bear Crawl
4 Rounds:
5 Burpee Pull-ups
10 Kettlebell Swings (55/35)
14 Goblet Squats (55/35)
*2 minute rest between rounds
Competitor
3 Rounds
10 Banded Good Mornings
25' Duck Walk
25' Bear Crawl
4 Rounds:
5 Bar Muscle-ups
10 Kettlebell Swings (70/50)
14 Alternating Pistols
*2 minute rest between rounds
Home Workouts
Warm Up:
Running/Rowing Drills
WOD:
30 Minute AMRAP:
500m Row
400m Run
30 Assault Bike Calories
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
GYM CLOSED - NO CLASSES
Competitor
GYM CLOSED - NO CLASSES
Fitness
3 Rounds:
10 Ring Rows
100m Run
30sec Plank Shoulder Taps
EMOM 8
1st - 35 Double Unders
2nd - 25' Handstand Walk/25 Weight Transfers
PUSH511 Pull-up Biathlon
200m Run
21 Chest to bar pull-ups
200m Run
18 Chest to bar pull-ups
200m Run
15 Chest to bar pull-ups
200m Run
12 Chest to bar pull-ups
200m Run
9 Chest to bar pull-ups
Each time an athlete breaks a set of pull-ups they must run a 100m penalty lap.
15 min Time Cap
Competitor
3 Rounds:
10 Ring Rows
100m Run
30sec Plank Shoulder Taps
EMOM 8
1st - 35 Double Unders
2nd - 25' Handstand Walk/25 Weight Transfers
PUSH511 Muscle-Up Biathlon
200m Run
15 Muscle-ups
200m Run
12 Muscle-ups
200m Run
9 Muscle-ups
200m Run
6 Muscle-ups
200m Run
3 Muscle-ups
Each time an athlete breaks a set of muscle-ups they must run a 100m penalty lap.
15 min Time Cap
Fitness
3 Rounds:
10 Ring Face Pulls
10 Behind the neck press
10 Bent over rows
10 Cossack Squats each side
Snatch
- Establish 3 rep max for the day
4 Rounds
5 Burpees Over Barbell
14 Dumbbell Snatches (35/25)
5 Burpees Over Barbell
300m Row
*2 minute rest between rounds except for last round. After final 300m row perform 25 front squat cash out.
Cash out: 25 Barbell Front Squats (95/65)
Competitor
3 Rounds:
10 Ring Face Pulls
10 Behind the neck press
10 Bent over rows
10 Cossack Squats each side
Snatch
- Establish 3 rep max for the day
4 Rounds
5 Burpees Over Barbell
14 Dumbbell Snatches (50/35)
5 Burpees Over Barbell
300m Row
*2 minute rest between rounds except for last round. After final 300m row perform 25 front squat cash out.
Cash out: 25 Barbell Front Squats (135/95)
Home Workouts
Warm Up:
500m Row
10 Lunge and Reach
10 Lunge w/ Trunk Twist
10 Inch Worms
Partner WOD - 2 Rounds:
30 Burpee Box Jump Overs, 24/20 in
40 Row Calories
30 Dumbbell Thrusters, 35/25 lbs
40 Assault Bike Calories
30 Dumbbell Power Cleans, 35/25 lbs
40 Row Calories
30 Pull-ups
40 Assault Bike Calories
Fitness
EMOM 8
1st - 12 Russian Kettlebell Swings
2nd - 10 Barbell Push Press (45/35)
3rd - 10 Overhead Squats (45/35)
4th - 100m Run
Ali's Member of the Month WOD
4 Rounds for time:
10 Deadlifts (95/65)
200m Run
10 Clean & Jerks (95/65)
200m Run
10 Overhead Squats (95/65)
200m Run
25 Minute Time Cap
Competitor
EMOM 8
1st - 12 Russian Kettlebell Swings
2nd - 10 Barbell Push Press (45/35)
3rd - 10 Overhead Squats (45/35)
4th - 100m Run
Ali's Member of the Month WOD
4 Rounds for time:
10 Deadlifts (135/95)
200m Run
10 Clean & Jerk (135/95)
200m Run
10 Overhead Squats (135/95)
200m Run
25 Minute Time Cap
Fitness
3 Rounds:
5 Slow Tempo Ring Rows
5 Slow Tempo Push-ups
30sec Hollow Hold
10 Walking Lunges
For Time:
10 Strict Pull-ups
15 Push-ups
10/8 Calorie Assault Bike
15 Push-ups
10 Strict Pull-ups
Post WOD Strength:
4 Rounds not for time:
6-8 Bent Over Barbell Rows; 21X1
8-10 Ring Rows; 2020
30-45sec Feet Elevated Ring Plank
6-8 Arnold Press; 11x2
*60sec rest between sets
Competitor
3 Rounds:
5 Slow Tempo Ring Rows
5 Slow Tempo Push-ups
30sec Hollow Hold
10 Walking Lunges
For Time:
1 Peg Board Ascent
10 Handstand Push-ups
10/8 Calorie Assault Bike
10 Handstand Push-ups
1 Peg Board Ascent
Post WOD Strength:
4 Rounds not for time:
6-8 Bent Over Barbell Rows; 21X1
8-10 Ring Rows; 2020
30-45sec Feet Elevated Ring Plank
6-8 Arnold Press; 11x2
*60sec rest between sets
Home Workouts
Warm Up:
Running Drills
WOD - 35 Minute AMRAP:
800m Run
20 Burpees
20 Walking Lunges
20 Abmat Situps
20 Jumping Air Squats
Fitness
3 Rounds:
5 Inch Worms
10 Split Squats/leg
20sec Handstand Hold
Overhead Squat
15 Minute AMRAP
50-ft. bear crawl
100-ft. walking lunge
Competitor
3 Rounds:
5 Inch Worms
10 Split Squats/leg
20sec Handstand Hold
Overhead Squat
15 Minute AMRAP
50-ft. handstand walk
100-ft. walking lunge
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
1 Round
200m Run
30sec Plank Shoulder Taps
8 Bent Over Dual Kettlebell Rows
8 Push-ups
AMRAP 45
400M Run
15 Ring Rows
400M Run
15 push-ups
Competitor
1 Round
200m Run
30sec Plank Shoulder Taps
8 Bent Over Dual Kettlebell Rows
8 Push-ups
AMRAP 45
400M Run
3 rope ascents, 15-ft. rope
400M Run
15 clapping push-ups
Fitness
3 Rounds
10 Bar Kips
10 Russian KBS
30sec Plank
EMOM 8
1st - 8 Toes to bar
2nd - 100m Run
AMRAP 11
10 Bar Muscle-ups
10 Power Snatch (95/65)
10 Kettlebell Swings (50/35)
10 Handstand Push-ups
10 Power Cleans (95/65)
Competitor
3 Rounds
10 Bar Kips
10 Russian KBS
30sec Plank
EMOM 8
1st - 8 Toes to bar
2nd - 100m Run
AMRAP 11
10 Ring Muscle-ups
10 Power Snatch (135/95)
10 Kettlebell Swings (70/50)
10 Handstand Push-ups
10 Power Cleans (135/95)
Fitness
5 Rounds - In 2 minutes, complete:
400/300M Row
Burpees Over Rower with remaining time
*2 min Rest Between Rounds
Core Cash Out
Competitor
5 Rounds - In 2 minutes, complete:
500/400M Row
Burpees Over Rower with remaining time
*2min Rest Between Rounds
Core Cash Out
Home Workouts
Warm Up:
400m run
Core Work- 45 seconds with 15 seconds rest on running clock:
Minute 1: plank hold
Minute 2: mountain climbers
Minute 3: left side plank hold
Minute 4: flutter kicks
Minute 5: right side plank hold
Minute 6: V-ups
WOD: (with Partner)
30 Minute AMRAP:
Partner A:
Run 400m
Partner B: AMRAP until partner A returns
15 KB Swings (55/35)
15 Box Jumps (24/20”)
Fitness
5 min Row or Bike
2 Rounds
10 Air Squats
30 Double Unders
10 KB Swings
30sec Forearm Plank
For Time:
200m Sandbag Sprint
10 Sandbag Front Squats
10 Sandbag Clean & Jerk
10 Burpees Over Sandbag
Post WOD Strength Sesh:
4 Rounds:
6-8 Seatied Strict Press; 21X1
8 Dumbbell Bench Press; 30X1
8 Single Arm DB Preacher Curl
45-60sec Ring Plank
Competitor
5 min Row or Bike
2 Rounds
10 Air Squats
30 Double Unders
10 KB Swings
30sec Forearm Plank
For Time:
200m Sandbag Sprint
10 Sandbag Front Squats
10 Sandbag Clean & Jerk
10 Burpees Over Sandbag
Post WOD Strength Sesh:
4 Rounds:
6-8 Seatied Strict Press; 21X1
8 Dumbbell Bench Press; 30X1
8 Single Arm DB Preacher Curl
45-60sec Ring Plank
Fitness
5min Row/Bike
--then--
2 Rounds
30' Duck Walk
15sec Side Plank/side
30sec Ring Row Hold at top of ring row
Back Squat - 11X1
AMRAP 12
20 Wall Balls (20#/14#)
15 Burpees
10 Pull-ups
100m Run
Competitor
5min Row/Bike
--then--
2 Rounds
30' Duck Walk
15sec Side Plank/side
30sec Ring Row Hold at top of ring row
Back Squat - 11X1
AMRAP 12
20 Wall Ball (20#/14#)
15 Burpees
10 Pull-ups
100m Run
*With 20#/14# weight vest
Home Workouts
Warm Up:
1 length high knee
1 length butt kick
1 length side shuffle in low squat stance (switch half-way)
1 length karaoke
1 length power skip
1 length inch worm push-ups
WOD:
35 Minute AMRAP:
400m Run
50m Reverse Sled Drag (135/90#)
50m Sled Drag (135/90#)
50m KB Farmer’s Carry (55/35#)
50m KB Front Rack Carry (55/35#)
200m Sandbag Run
20 Sandbag Front Squats