DROP-IN | TOUR OUR GYM | PURCHASE MERCH
Rx/MRx/Unloaded
200m Run
20 Burpees
3:00 Rest
400m Run
20 Burpees
3:00 Rest
800m Run
20 Burpees
3:00 Rest
400m Run
20 Burpees
3:00 Rest
200m Run
20 Burpees
200m Run
20 Burpees
3:00 Rest
400m Run
20 Burpees
3:00 Rest
800m Run
20 Burpees
3:00 Rest
400m Run
20 Burpees
3:00 Rest
200m Run
20 Burpees
7.19.21
|
Rx
17.4ish 55 Deadlifts (225/155) 55 Wall Balls (20/14) 55 Calorie Row 55 Handstand Pushups 20 minute time cap |
MRx
17.4ish 55 Deadlifts (185/115) 55 Wall Balls (16/12) 55 Calorie Row 55 Seated Shoulder Press (35/20) 20 minute time cap |
Unloaded
17.4ish 55 Deadlifts (95/65) 55 Wall Balls (14/10) 55 Calorie Row 55 Seated Shoulder Press (25/15) 20 minute time cap |
7.17.21
Rx/MRx/Unloaded
Cards
Inchworms
Back Extensions
Jumping Lunges
Vups
Aces = 15 Cal Row
Cards
Inchworms
Back Extensions
Jumping Lunges
Vups
Aces = 15 Cal Row
7.16.21
|
Rx
3-2-1-1-1 Snatch Then 4 Rounds 15 Snatches (75/55) 2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) |
MRx
3-2-1-1-1 Clean Then 4 Rounds 15 Clean & Jerks (75/55) 2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) |
Unloaded
12 minute EMOM 5 Med Ball Cleans, 10 Russian Twists (14/10) Then 4 Rounds 15 Snatches (45/35) 2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) |
7.14.21
|
Rx
12 Min Cap 5 Rounds 10 Burpees to a target 6" above reach 20 Wall Balls (20/14) Then Max cals on bike with remaining time |
MRx
12 Min Cap 5 Rounds 10 Burpees to a target 6" above reach 20 Wall Balls (16/12) Then Max cals on bike with remaining time |
Unloaded
12 Min Cap 5 Rounds 10 Burpees to a target 6" above reach 20 Wall Balls (14/10) Then Max cals on bike with remaining time |
7.13.21
Rx/MRx/Unloaded
Keystone Gorge Loop
Keystone Gorge Loop
7.12.21
|
Rx
With a partner - partition reps as needed. Finish each movement before moving onto the next. 250 Double Unders 200m Run with med ball (20/14) 50 Handstand Pushups 200m Run with med ball 25 Power Cleans (185/135) 200m Run with med ball 50 Handstand Pushups 200m Run with med ball 250 Double Unders |
MRx
With a partner - partition reps as needed. Finish each movement before moving onto the next. 250 Single Unders 200m Run with med ball (16/12) 50 Second Handstand Hold Each 200m Run with med ball 25 Power Cleans (135/95) 200m Run with med ball 50 Second Handstand Hold Each 200m Run with med ball 250 Single Unders |
Unloaded
With a partner - partition reps as needed. Finish each movement before moving onto the next. 250 Single Unders 200m Run together 50 Second Handstand Hold Each 200m Run together 25 Power Cleans (45/35) 200m Run together 50 Second Handstand Hold Each 200m Run together 250 Single Unders |
7.10.21
|
Rx
15 Minute AMRAP 6 DB Single Leg DL (50/35) 6 Alt Arm Devil's Press EMOM 3 Strict Pullups |
MRx
15 Minute AMRAP 6 DB Single Leg DL (35/20) 6 Alt Arm Devil's Press EMOM 2 Strict Pullups |
Unloaded
15 Minute AMRAP 6 DB Single Leg DL (25/15) 6 Alt Arm Devil's Press EMOM 2 Strict Pullups |
7.9.21
|
Rx
Part A - Bench Press E3MOM for 9 Minutes - Work for 1 minute, rest for 2 - max reps in one minute at 50% BW - score is total reps Part B 12 Minute AMRAP 12 Burpees 9 Toes to Bar |
MRx
Part A - Bench Press E3MOM for 9 Minutes - Work for 1 minute, rest for 2 - max reps in one minute at 40% BW - score is total reps Part B 12 Minute AMRAP 12 Burpees 9 Strict Knees to 90 |
Unloaded
Part A - Bench Press E3MOM for 9 Minutes - Work for 1 minute, rest for 2 - max reps in one minute at (45/35) - score is total reps Part B 12 Minute AMRAP 12 Burpees 9 Strict Knees to 90 |
7.7.21
|
Rx
400m Run 6 Rope Climbs 400m Run 5 Rope Climbs 400m Run 4 Rope Climbs 400m Run 3 Rope Climbs 400m Run 2 Rope Climbs 400m Run 1 Rope Climb |
MRx/Unloaded
400m Run 12 Rope Pullups 400m Run 10 Rope Pullups 400m Run 8 Rope Pullups 400m Run 6 Rope Pullups 400m Run 4 Rope Pullups 400m Run 2 Rope Pullups |
7.6.21
|
Rx
3 Rounds for time 10 Deadlifts (275/185) 50 Double unders |
MRx
3 Rounds for time 10 Deadlifts (205/135) 100 Single unders |
Unloaded
3 Rounds for time 10 Deadlifts (95/65) 100 Single unders |
7.5.21
|
Rx
Bear Complex 5 Rounds for Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press |
Unloaded
Bear Complex 5 Rounds for technique Complete 7 Unbroken Sets of this Barbell complex with a barbell only: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press |
7.3.21
Field Day!
7.2.21
|
Rx
3 Rounds 800m Run 8 Man Makers (50/35) |
MRx
3 Rounds 800m Run 8 Man Makers (35/20) |
Unloaded
3 Rounds 800m Run 8 Man Makers (25/15) |
6.30.21
|
Rx
Teams of 3 - 6 Rounds 6 DB Bench Press (50/35) 8 Knees to Elbows 48 Double Unders |
MRx
Teams of 3 - 6 Rounds 6 DB Bench Press (40/25) 8 Strict Knees to 90 48 High Knee Jump Ropes |
Unloaded
Teams of 3 - 6 Rounds 6 DB Bench Press (25/15) 8 Knees to 90 48 High Knee Jump Ropes |
6.29.21
|
Rx
TABATA Front Support on Rings Bottom to Bottom Squats Wall Walks Chin Ups |
MRx
TABATA Front Support on Rings Bottom to Bottom Squats Wall Walks - hands even with rack Chin Ups |
Unloaded
TABATA Front Support on Rings Air Squats Wall Walks - hands even with rack Banded Chin Ups |
6.28.21
|
Rx
BLAKE 4 Rounds for time 100ft OH Walking Lunge Steps (45/35) 30 Box Jumps (24/20) 20 Wall Balls (20/14) 10 HSPU |
MRx
BLAKE 4 Rounds for time 100ft OH Walking Lunge Steps (35/25) 30 Box Steps (24/20) 20 Wall Balls (16/12) 10 Seated Floor Press (35/20) |
Unloaded
BLAKE 4 Rounds for time 100ft OH Walking Lunge Steps (15/10) 30 Box Steps (24/20) 20 Wall Balls (14/10) 10 Seated Floor Press (25/15) |
6.26.21
|
Rx
10 Min AMRAP 6 Hang Power Snatches (115/85) 9 OH Squats (115/85) 12 Deadlifts (115/85) |
MRx
10 Min AMRAP 6 Hang Power Cleans (115/85) 8 Front Squats (115/85) 10 Deadlifts (115/85) |
Unloaded
10 Min AMRAP 6 Hang Power Snatches (45/35) 8 OH Squats (45/35) 10 Deadlifts (45/35) |
6.25.21
|
Rx
5 Min AMRAP 10/7 Bike Cals 3, 6, 9, 12, 15... Toes to Bar Rest 1:30 5 Min AMRAP 10/7 Cal Row 3, 6, 9, 12, 15... Burpees over rower Rest 1:30 5 Min AMRAP 30 Double Unders 3, 6, 9, 12, 15... Leg throw downs |
MRx/Unloaded
5 Min AMRAP 10/7 Bike Cals 3, 6, 9, 12, 15... Knees to 90 Rest 1:30 5 Min AMRAP 10/7 Cal Row 3, 6, 9, 12, 15... Burpees over rower Rest 1:30 5 Min AMRAP 60 Single Unders 3, 6, 9, 12, 15... Leg throw downs |
6.23.21
|
Rx
For total reps: 3 sets of Shoulder presses 3 sets of Strict pullups 3 sets of Push presses 3 sets of Strict pullups 3 sets of Push jerks 3 sets of Strict pullups Rest 30 sec. between sets. Barbell movements are done at 60% bodyweight. A set means an unbroken stream of reps. |
MRx
For total reps: 3 sets of Shoulder presses 3 sets of Strict pullups 3 sets of Push presses 3 sets of Strict pullups 3 sets of Push jerks 3 sets of Strict pullups Rest 30 sec. between sets. Barbell movements are done at 40% bodyweight. A set means an unbroken stream of reps. |
Unloaded
For total reps: 2 sets of Shoulder presses 2 sets of Ring Rows 2 sets of Push presses 2 sets of Ring Rows 2 sets of Push jerks 2 sets of Ring Rows Rest 30 sec. between sets. Barbell movements are done with barbell only. A set means an unbroken stream of reps. |
6.22.21
|
Rx
3-6-9-12-15-18-21 reps for time of: Triple unders Bike cals |
MRx
3-6-9-12-15-18-21 reps for time of: Double unders Bike cals |
Unloaded
3-6-9-12-15-18-21 reps for time of: High knee jump ropes Bike cals |
6.21.21
|
Rx
With a partner Buy in: 400m Run Then 4 Rounds 10 Back squats (185/135) 20 Slam balls (40/30) One partner squats while the other does slam balls and then switch. |
MRx
With a partner Buy in: 400m Run Then 4 Rounds 10 Back squats (155/105) 20 Slam balls (30/20) One partner squats while the other does slam balls and then switch. |
Unloaded
With a partner Buy in: 400m Run Then 4 Rounds 10 Back squats (45/35) 20 Slam balls (20/10) One partner squats while the other does slam balls and then switch. |
6.19.21
Rx/MRx/Unloaded
10 Min EMOM
40 yard sprint
10 pushups
10 Min EMOM
40 yard sprint
10 pushups
6.18.21
|
Rx
4 Rounds 30/20 Cal Row or 20/14 Bike Cals 30 Wall Balls (20/14) 30 Alt Arm DB Snatches (50/35) |
MRx
4 Rounds 30/20 Cal Row or 20/14 Bike Cals 30 Wall Balls (16/12) 30 Alt Arm DB Snatches (35/20) |
Unloaded
4 Rounds 30/20 Cal Row or 20/14 Bike Cals 30 Wall Balls (14/10) 30 Alt Arm DB Snatches (25/15) |
6.16.21
|
Rx
10-1 Chest to Bar Pullups Thrusters (115/75) Start with 10 Chest to Bar Pullups and 1 Thruster, then 9 Chest to Bar Pullups and 2 Thrusters |
MRx
10-1 Jumping Chest to Bar Pullups Thrusters (85/55) Start with 10 Chest to Bar Pullups and 1 Thruster, then 9 Chest to Bar Pullups and 2 Thrusters |
Unloaded
10-1 Jumping Chest to Bar Pullups Thrusters (45/35) Start with 10 Chest to Bar Pullups and 1 Thruster, then 9 Chest to Bar Pullups and 2 Thrusters |
6.15.21
|
Rx
1000m Row 90 Situps 80 Jumping Lunges 70 Grasshoppers 60 SDHP (53/35) 50 Alt Leg Vups 40 KB Swings (53/35) 30 Candlestick Jumps 20 Ring Dips 10 Triple Unders |
MRx
1000m Row 90 Situps 80 Alt Leg Lunges 70 Grasshoppers 60 SDHP (44/25) 50 Alt Leg Vups 40 KB Swings (44/25) 30 Candlestick Jumps 20 Horn Dips 10 Double Unders |
Unloaded
1000m Row 90 Situps 80 Alt Leg Lunges 70 Grasshoppers 60 SDHP (35/20) 50 Alt Leg Vups 40 KB Swings (35/20) 30 Candlestick Jumps 20 Parallette Dips 10 Double Unders |
6.14.21
|
Rx
5 Min AMRAP 3 Deadlifts (275/185) 7 Push presses (115/75) Then 3 attempts at a max hang from pullup bar |
MRx
5 Min AMRAP 3 Deadlifts (205/135) 7 Push presses (95/65) Then 3 attempts at a max hang from pullup bar |
6.12.21
|
Rx
2 Rounds 20 Pullups 12 DB Deadlift (50/35) Farmer Carry to crack and back 4 Tire Flips (heavy/medium) 20 Pullups 12 DB Deadlift (50/35) Farmer Carry to crack and back 10 GHD Situps |
MRx
2 Rounds 10 Strict Pullups 12 DB Deadlift (35/20) Farmer Carry to crack and back 4 Tire Flips (medium/light) 10 Strict Pullups 12 DB Deadlift (35/20) Farmer Carry to crack and back 10 Leg Throw Downs |
Unloaded
2 Rounds 10 Challenging Banded Pullups 12 DB Deadlift (25/15) Farmer Carry to crack and back 4 Tire Flips (medium/light) 10 Challenging Banded Pullups 12 DB Deadlift (25/15) Farmer Carry to crack and back 10 Leg Throw Downs |
6.11.21
6.9.21
|
Rx
Me and My Med Ball (20/14) 2 Rounds on the poop loop 20 Wall Balls at gym 20 Push Presses at first bridge 20 Front Squats at second bridge |
MRx
Me and My Med Ball (16/12) 2 Rounds on the poop loop 20 Wall Balls at gym 20 Push Presses at first bridge 20 Front Squats at second bridge |
Unloaded
Me and My Med Ball (14/10) 2 Rounds on the poop loop 20 Wall Balls at gym 20 Push Presses at first bridge 20 Front Squats at second bridge |
6.8.21
Rx/MRx/Unloaded
3 rounds for time of: 3 Minute Handstand hold in as few sets as possible. After each round, perform 5 burpees for each break — e.g., if the handstand hold takes 4 sets, complete 15 burpees before starting the next round.
3 rounds for time of: 3 Minute Handstand hold in as few sets as possible. After each round, perform 5 burpees for each break — e.g., if the handstand hold takes 4 sets, complete 15 burpees before starting the next round.
6.7.21
Rx/MRx/Unloaded
15 Min Alt EMOM
12/10 Bike Cals
10 Burpees
10 Vups
15 Min Alt EMOM
12/10 Bike Cals
10 Burpees
10 Vups
6.5.21
|
Rx
50 Alt Arm Dumbbell Snatches (50/35) 5 Rope climbs 40 Alt Arm Dumbbell Snatches 4 Rope climbs 30 Alt Arm Dumbbell Snatches 3 Rope climbs 20 Alt Arm Dumbbell Snatches 2 Rope climbs 10 Alt Arm Dumbbell Snatches 1 Rope climb |
MRx
50 Alt Arm Dumbbell Snatches (35/20) 10 Rope pullups 40 Alt Arm Dumbbell Snatches 8 Rope pullups 30 Alt Arm Dumbbell Snatches 6 Rope pullups 20 Alt Arm Dumbbell Snatches 4 Rope pullups 10 Alt Arm Dumbbell Snatches 2 Rope pull-ups |
Unloaded
50 Alt Arm Dumbbell Snatches (25/15) 10 Rope pullups 40 Alt Arm Dumbbell Snatches 8 Rope pullups 30 Alt Arm Dumbbell Snatches 6 Rope pullups 20 Alt Arm Dumbbell Snatches 4 Rope pullups 10 Alt Arm Dumbbell Snatches 2 Rope pull-ups |
6.4.21
|
Rx
80 Double Unders 800m Run 40 Pullups 400m Run 20 Overhead Squats (135/95) 200m Run |
MRx
160 Single Unders 800m Run 20 Strict Pullups 400m Run 20 Front Squats (135/95) 200m Run |
Unloaded
160 Single Unders 800m Run 20 Challenging Banded Strict Pullups 400m Run 20 Overhead Squats (45/35) 200m Run |
6.2.21
|
Rx
Clean 5-3-2-1-1-1 then GRACE 30 Clean & Jerks (135/95) |
MRx
Clean 5-3-2-1-1-1 then GRACE 30 Clean & Jerks (115/75) |
Unloaded
50-40-30-20-10 Single Unders Situps then GRACE 30 Clean & Jerks (115/75) |
6.1.21
|
Rx
Part A Partner A - Iron Scap on Crossover Partner B - Row for meters Switch when one partner is done with Crossover Part B TABATA GHD Situps Oblique Situps L Back Extensions Oblique Situps R |
MRx/Unloaded
Part A Partner A - Iron Scap on Crossover Partner B - Row for meters Switch when one partner is done with Crossover Part B TABATA PVC Straight Leg Situps Side Bridge L Back Extensions Side Bridge R |
5.31.21
MURPH
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
*Wear a weight vest and partition the bodyweight movements however you like
Scaling and modifications are always an option
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
*Wear a weight vest and partition the bodyweight movements however you like
Scaling and modifications are always an option
5.29.21
|
Rx
10 Rounds with a Partner 10 Hang Power Snatches (115/75) 15 Deadlifts (115/75) 20 Box Plyo Skier (24/20) Partners switch off each movement |
MRx
10 Rounds with a Partner 10 Hang Power Cleans (115/75) 15 Deadlifts (115/75) 20 Lateral Box Step Overs (24/20) Partners switch off each movement |
Unloaded
10 Rounds with a Partner 10 Hang Power Snatches (45/35) 15 Deadlifts (45/35) 20 Lateral Box Step Overs (24/20) Partners switch off each movement |
5.28.21
Rx/MRx/Unloaded
4 Rounds
800m Run
Rest 2 mins between runs
4 Rounds
800m Run
Rest 2 mins between runs
5.25.21
|
Rx
4 Rounds 10 Jerks (135/95) 10 Knees to Elbows Cash out: 1 Mile Run Time is counted when the athlete returns from the run. |
MRx
4 Rounds 10 Jerks (95/65) 10 Knees to 90 Cash out: 1 Mile Run Time is counted when the athlete returns from the run. |
Unloaded
4 Rounds 10 Jerks (45/35) 10 Knees to 90 Cash out: 1 Mile Run Time is counted when the athlete returns from the run. |
5.24.21
|
Rx
E2MOM for 14 Mins 4 Front Squats (135/95) 6 Reverse Lunges (135/95) 12/10 Cal Row or Ski |
MRx
E2MOM for 14 Mins 4 Front Squats (95/65) 6 Reverse Lunges (95/65) 12/10 Cal Row or Ski |
Unloaded
E2MOM for 14 Mins 4 Front Squats (45/35) 6 Reverse Lunges (45/35) 12/10 Cal Row or Sk |
5.22.21
|
Rx
3 Min AMRAP 6 Power Cleans (95/65) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Squat Cleans (95/65) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Thrusters (95/65) 12 Floor Wipers (L+R=2) |
MRx
3 Min AMRAP 6 Power Cleans (75/55) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Squat Cleans (75/55) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Thrusters (75/55) 12 Floor Wipers (L+R=2) |
Unloaded
3 Min AMRAP 6 Power Cleans (45/35) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Squat Cleans (45/35) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Thrusters (45/35) 12 Floor Wipers (L+R=2) |
5.21.21
|
Rx
5 Min AMRAP Buy-in: 50 Double unders Then 12 Deadlifts (225/155) 12 Pullups 1 Min Rest 5 Min AMRAP Buy-in: 75 Double unders Then 9 Deadlifts (225/155) 9 Pullups 1 Min Rest 5 Min AMRAP Buy-in: 100 Double unders Then 6 Deadlifts (225/155) 6 Pullups |
MRx
5 Min AMRAP Buy-in: 50 Single unders Then 12 Deadlifts (165/115) 12 Jumping Pullups 1 Min Rest 5 Min AMRAP Buy-in: 75 Single unders Then 9 Deadlifts (165/115) 9 Jumping Pullups 1 Min Rest 5 Min AMRAP Buy-in: 100 Single unders Then 6 Deadlifts (165/115) 6 Jumping Pullups |
Unloaded
5 Min AMRAP Buy-in: 50 Single unders Then 12 Deadlifts (95/65) 12 Jumping Pullups 1 Min Rest 5 Min AMRAP Buy-in: 75 Single unders Then 9 Deadlifts (95/65) 9 Jumping Pullups 1 Min Rest 5 Min AMRAP Buy-in: 100 Single unders Then 6 Deadlifts (95/65) 6 Jumping Pullups |
5.19.21
|
Rx
50 Back Squats (155/115) 50 Push Press (115/85) EMOM 1 Turkish Get Up (53/35) |
MRx
50 Back Squats (135/95) 50 Push Press (95/65) EMOM 1 Turkish Get Up (44/25) |
Unloaded
50 Back Squats (45/35) 50 Push Press (45/35) EMOM 1 Turkish Get Up (30/20) |
5.18.21
|
Rx
2 Rounds 250m Row 20 Toes to Bar 250m Row 10 HSPU Rest 3:00 2 Rounds 20/14 Bike Cals 20 Toes to Bar 20/14 Bike Cals 10 HSPU |
MRx
2 Rounds 250m Row 20 Knees to 90 250m Row 10 Seated Floor Press (35/20) Rest 3:00 2 Rounds 20/14 Bike Cals 20 Knees to 90 20/14 Bike Cals 10 Seated Floor Press (35/20) |
Unloaded
2 Rounds 250m Row 20 Knees to 90 250m Row 10 Seated Floor Press (25/15) Rest 3:00 2 Rounds 20/14 Bike Cals 20 Knees to 90 20/14 Bike Cals 10 Seated Floor Press (25/15) |
5.17.21
|
Rx
TABATA Goblet Squats (53/35) Handstand Shoulder Taps KB Swings (53/35) Bicycle Situps (L+R=2) |
MRx
TABATA Goblet Squats (44/25) Plank Shoulder Taps KB Swings (44/25) Bicycle Situps (L+R=2) |
Unloaded
TABATA Goblet Squats (30/20) Plank Shoulder Taps KB Swings (30/20) Bicycle Situps (L+R=2) |
5.15.21
|
Rx
2 Rounds 20 Wall Balls at gym (20/14) Run to top of driveway 20 KB Swings (53/35) Run to stairs, across field to home plate 20 Alt Arm Snatches (50/35) Run up road and back to the top of driveway and down to gym |
MRx
2 Rounds 20 Wall Balls at gym (16/12) Run to top of driveway 20 KB Swings (44/25) Run to stairs, across field to home plate 20 Alt Arm Snatches (35/25) Run up road and back to the top of driveway and down to gym |
Unloaded
2 Rounds 20 Wall Balls at gym 14/10) Run to top of driveway 20 KB Swings (30/20) Run to stairs, across field to home plate 20 Alt Arm Snatches (25/15) Run up road and back to the top of driveway and down to gym |
5.14.21
|
Rx
WORK 006 7 Min AMRAP 7 Ring Muscle Ups 7 OH Squats (135/95) TABATA CORE - 8 Min Side Bridge L Side Bridge R Hollow Rocks Arch Rocks |
MRx
WORK 006 7 Min AMRAP 7 Strict Pullups 7 Front Squats (115/85) TABATA CORE - 8 Min Side Bridge L Side Bridge R Hollow Rocks Arch Rocks |
Unloaded
WORK 006 7 Min AMRAP 7 Ring Rows 7 OH Squats (45/35) TABATA CORE - 8 Min Side Bridge L Side Bridge R Hollow Rocks Arch Rocks |
5.12.21
|
Rx
20 Minute AMRAP 20 Burpees 30/24 Bike Cals 40 Double Unders |
MRx/Unloaded
20 Minute AMRAP 20 Burpees 30/24 Bike Cals 40 High Knee Jump Ropes |
5.11.21
|
Rx
400m Run 15 Cleans (135/95) 3 Rope Climbs 400m Run 12 Cleans 2 Rope Climbs 400m Run 9 Cleans 1 Rope Climb |
MRx
400m Run 15 Cleans (105/75) 9 Rope Pullups 400m Run 12 Cleans 7 Rope Pullups 400m Run 9 Cleans 5 Rope Pullups |
Unloaded
400m Run 15 Cleans (45/35) 9 Rope Pullups 400m Run 12 Cleans 7 Rope Pullups 400m Run 9 Cleans 5 Rope Pullups |
5.10.21
|
Rx
100 Dumbbell Squat Cleans (35/25) 3 Burpees at the top of each minute |
MRx
100 Dumbbell Squat Cleans (30/20) 3 Burpees at the top of each minute |
Unloaded
100 Med Ball Cleans (14/10) 3 Burpees at the top of each minute |
5.8.21
|
Rx
With a partner for time Buy in: Both partners do 50 Situps Then get through this list - one partner works the other runs 200m: 50 Thrusters (115/85) 100 Slam Balls (30/20) 50 Hang Cleans (115/85) 100 Wall Balls (20/14) Cash out: Both partners do 50 Situps |
MRx
With a partner for time Buy in: Both partners do 50 Situps Then get through this list - one partner works the other runs 200m: 50 Thrusters (95/65) 100 Slam Balls (30/20) 50 Hang Cleans (95/65) 100 Wall Balls (16/12) Cash out: Both partners do 50 Situps |
Unloaded
With a partner for time Buy in: Both partners do 50 Situps Then get through this list - one partner works the other runs 200m: 50 Thrusters (45/35) 100 Slam Balls (20/10) 50 Hang Cleans (45/35) 100 Wall Balls (14/10) Cash out: Both partners do 50 Situps |
5.7.21
|
Rx
5 Rounds 5 Strict HSPU 10 Ring Dips 15 Candlestick Jumps 20 Jumping Lunges |
MRx
5 Rounds 5 Seated Shoulder Press (35/20) 10 Horn Dips 15 Candlestick Jumps 20 Alt Leg Lunges |
Unloaded
5 Rounds Seated Shoulder Press (25/15) 10 Parallette Dips 15 Candlestick Jumps 20 Alt Leg Lunges |
5.5.21
|
Rx
20 Min AMRAP 200m Run 3 Box Jumps 3 Power Cleans (135/95) 200m Run 6 Box Jumps 6 Power Cleans 200m Run Add 3 reps to BJ and PC each round |
MRx
20 Min AMRAP 200m Run 3 Box Steps 3 Power Cleans (105/75) 200m Run 6 Box Steps 6 Power Cleans 200m Run Add 3 reps to BS and PC each round |
Unloaded
20 Min AMRAP 200m Run 3 Box Steps 3 Power Cleans (45/35) 200m Run 6 Box Steps 6 Power Cleans 200m Run Add 3 reps to BS and PC each round |
5.4.21
|
Rx
Part A 12 Minutes 5-3-2-1-1-1 Push Press Part B 10 Min EMOM 2 Push Presses from Back (115/85) 2 OH Squats (115/85) |
MRx
Part A 12 Minutes 5-3-2-1-1-1 Push Press Part B 10 Min EMOM 2 Push Presses (95/65) 2 Front Squats (95/65) |
Unloaded
Part A 12 Minute Cap ANNIE 50-40-30-20-10 Situps Double Unders (twice as many singles) Part B 10 Min EMOM 2 Push Presses (45/35) 2 Front Squats (45/35) |
5.3.21
|
Rx
50 Squats 40 Pushups 30 Pullups Bike 2 Miles 30 Pullups 40 Pushups 50 Squats |
MRx
50 Squats 30 Pushups 15 Strict Pullups Bike 2 Miles 15 Strict Pullups 30 Pushups 50 Squats |
Unloaded
50 Squats 30 Pushups 15 Ring Rows Bike 2 Miles 15 Ring Rows 30 Pushups 50 Squats |
5.1.21
|
Rx
Part A 21-15-9 Calorie Row KB Swing (70/53) Part B 21-15-9 DB Box Step Over (50s/35s) DB Shoulder Press (35s/25s) Part C 21-15-9 Bike Cals DB Thrusters (35s/25s) Rest 1 Minute Between Parts |
MRx
Part A 21-15-9 Calorie Row KB Swings (35/20) Part B 21-15-9 DB Box Step Over (35s/25s) DB Shoulder Press (30s/20s) Part C 21-15-9 Bike Cals DB Thrusters (30s/20s) Rest 1 Minute Between Parts |
Unloaded
Part A 21-15-9 Calorie Row KB Swings (25/15) Part B 21-15-9 DB Box Step Over (30s/20s) DB Shoulder Press (25s/15s) Part C 21-15-9 Bike Cals DB Thrusters (25s/15s) Rest 1 Minute Between Parts |
4.30.21
|
Rx
Buy In: 60/45 Call Bike or 1000m Row Then 5 Rounds 5 Deadlifts (245/165) 15 Situps 25 Double Unders |
MRx
Buy In: 60/45 Call Bike or 1000m Row Then 5 Rounds 5 Deadlifts (185/135) 15 Situps 25 High Knee Jump Ropes |
Unloaded
Buy In: 60/45 Call Bike or 1000m Row Then 5 Rounds 5 Deadlifts (95/65) 15 Situps 25 High Knee Jump Ropes |
4.28.21
|
Rx
12 Min AMRAP 5 Devil's Press (50/35) 10 Chest to Bar 15 Air Squats |
MRx
12 Min AMRAP 5 Devil's Press (35/20) 10 Jumping Chest to Bar 15 Air Squats |
Unloaded
12 Min AMRAP 5 Devil's Press (25/15) 10 Jumping Chest to Bar 15 Air Squats |
4.27.21
|
Rx
Every 90 seconds, for 9 minutes 3 Hang Snatch + Overhead Squat Add weight each set to get to a challenging weight Then 5 Rounds 6 Overhead Squats 12 Toes to Bar 30 Double Unders For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken. |
MRx
Every 90 seconds, for 9 minutes 3 Hang Clean + Front Squat Add weight each set to get to a challenging weight Then 5 Rounds 6 Front Squats 12 Toes to 90 60 Single Unders For the front squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken. |
Unloaded
Every 90 seconds, for 9 minutes 3 Hang Snatch + Overhead Squat Stay same weight Then 5 Rounds 6 Overhead Squats (45/35) 12 Toes to Bar or Toes to 90 30 Double Unders or 60 Single Unders |
4.26.21
|
Rx
4 Sets 2:00 AMRAP 10 Box Jumps 10 Push Press (115/75) Rest 2:00 between sets |
MRx
4 Sets 2:00 AMRAP 10 Box Steps 10 Push Press (95/65) Rest 2:00 between sets |
Unloaded
4 Sets 2:00 AMRAP 10 Box Steps 10 Push Press (45/35) Rest 2:00 between sets |
4.24.21
|
Rx
75 Double Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35) 75 Double Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35) 75 Double Unders |
MRx
100 Single Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (35/20) 100 Single Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (35/20) 100 Single Unders |
Unloaded
100 Single Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (25/15) 100 Single Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (25/15) 100 Single Unders |
4.23.21
|
Rx
10 Bar Muscle Ups 20 Pistols 30 HSPU 40 Jumping Squats 50 Pullups |
MRx
10 Jumping Bar Muscle Ups 20 Box Toe Touches 30 Seated Shoulder Press (35/20) 40 Squats 50 Jumping Pullups |
Unloaded
10 Jumping Bar Muscle Ups 20 Box Toe Touches 30 Seated Shoulder Press (25/15) 40 Jumping Squats 50 Jumping Pullups |
4.21.21
|
Rx
4 Minute AMRAP 5 Deadlifts (135/95) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (185/135) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (225/155) 10 Vups |
MRx
4 Minute AMRAP 5 Deadlifts (115/75) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (135/95) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (185/135) 10 Vups |
Unloaded
4 Minute AMRAP 5 Deadlifts (75/55) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (75/55) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (75/55) 10 Vups |
4.20.21
|
Rx
3 Power Snatch @ 75% 1RM 6 Power Snatch @ 70% 9 Power Snatch @ 65% 12 Power Snatch @ 60% 15 Power Snatch @ 55% 18 Power Snatch @ 50% Rest 2 Minutes Between Sets |
MRx
3 Power Clean @ 75% 1RM 6 Power Clean @ 70% 9 Power Clean @ 65% 12 Power Clean @ 60% 15 Power Clean @ 55% 18 Power Clean @ 50% Rest 2 Minutes Between Sets |
Unloaded
3, 6, 9, 12, 15, 18 Power Cleans (45/35) Burpees Candlestick Jumps |
4.19.21
Rx/MRx/Unloaded
E6MOM for 18 Minutes
500 Meter Row
50 Air Squats
25 Pushups
Score is time for each set.
E6MOM for 18 Minutes
500 Meter Row
50 Air Squats
25 Pushups
Score is time for each set.
4.17.21
|
Rx
30 Minute Cap 1000 Meter Row Then AMRAP with remaining time 5 Bar Muscle Ups 10 HSPU 15 Kettlebell Swings (53/35) 20 Box Step Ups Score is Rounds and Reps |
MRx
30 Minute Cap 1000 Meter Row Then AMRAP with remaining time 5 Candlestick to Low Bar Front Support 10 Handstand Shoulder Shrugs 15 Kettlebell swings (44/25) 20 Box Step Ups Score is Rounds and Reps |
Unloaded
30 Minute Cap 1000 Meter Row Then AMRAP with remaining time 5 Candlestick to Low Bar Front Support 10 Handstand Shoulder Shrugs 15 Kettlebell Swings (30/20) 20 Box Step Ups Score is Rounds and Reps |
4.16.21
|
Rx
Strict Press - every 90 seconds for 9 minutes Set 1 – 5 reps @ 70% Set 2 – 3 reps @ 75% Set 3 – 2 reps @ 80-83% Set 4 – 2 reps @ 80-83% Set 5 – 2 reps @ 85-88% Set 6 – 2 reps @ 85-88% then 8 minute cap 100 bike calories followed by as many HSPU as possible in remaining time |
MRx
Strict Press - every 90 seconds for 9 minutes Set 1 – 5 reps @ 70% Set 2 – 3 reps @ 75% Set 3 – 2 reps @ 80-83% Set 4 – 2 reps @ 80-83% Set 5 – 2 reps @ 85-88% Set 6 – 2 reps @ 85-88% then 8 minute cap 100 bike calories followed by as many Pushups as possible in remaining time |
Unloaded
Strict Press (45/35) - every 90 seconds for 9 minutes Set 1 – 5 reps - then max reps situps Set 2 – 3 reps - then max reps grasshoppers Set 3 – 2 reps - then max reps L side bridge Set 4 – 2 reps - then max reps R side bridge Set 5 – 2 reps - then max reps hollow rocks Set 6 – 2 reps - then plank hold then 8 minute cap 100 bike calories followed by as many Pushups as possible in remaining time |
4.14.21
|
Rx
GI JANE 100 Burpee Pullups for time |
MRx
GI JANE 75 Burpee Pullups for time |
Unloaded
GI JANE 75 Burpee Pullups for time |
4.13.21
|
Rx
Last person standing: Wall Walks (start at 1) - score is round completed Thrusters (start at 3) (95/65) - score is round completed |
MRx
Last person standing: Wall Walks (start at 1) - score is round completed Thrusters (start at 3) (75/55) - score is round completed |
Unloaded
Last person standing: Wall Walks (start at 1) - score is round completed Thrusters (start at 3) (45/35) - score is round completed |
4.12.21
|
Rx
4 Rounds 20/15 Cal Bike 20 Single DB Step Back Lunge (50/35) 100 High Knee Jump Ropes 10 Alternating Single Arm Devil Press (50/35) |
MRx
4 Rounds 20/15 Cal Bike 20 Single DB Step Back Lunge (35/20) 100 High Knee Jump Ropes 10 Alternating Single Arm Devil Press (35/20) |
Unloaded
4 Rounds 20/15 Cal Bike 20 Single DB Step Back Lunge (25/15) 100 High Knee Jump Ropes 10 Alternating Single Arm Devil Press (25/15) |
4.10.21
|
Rx
ALT EMOM 15 minutes Minute 1 – 20/15 Cals on Rower Minute 2 – 40 Double Unders Minute 3 – 15 Box Jumps Minute 4 – 20 Vups Minute 5 – 20 SDHP (53/35) Rest 1 Minute Then 3 Rounds for time: 20/15 Cals on Rower 40 Double Unders 15 Box Jumps 20 Vups 20 SDHP Score is the total time of 3 Rounds |
MRx
ALT EMOM 15 minutes Minute 1 – 20/15 Cals on Rower Minute 2 – 60 Single Unders Minute 3 – 15 Box Steps Minute 4 – 20 Vups Minute 5 – 20 SDHP (44/25) Rest 1 Minute Then 3 Rounds for time: 20/15 Cals on Rower 60 Single Unders 15 Box Steps 20 Vups 20 SDHP Score is the total time of 3 Rounds |
Unloaded
ALT EMOM 15 minutes Minute 1 – 20/15 Cals on Rower Minute 2 – 60 Single Unders Minute 3 – 15 Box Steps Minute 4 – 20 Vups Minute 5 – 20 SDHP (44/25) Rest 1 Minute Then 3 Rounds for time: 20/15 Cals on Rower 60 Single Unders 15 Box Steps 20 Vups 20 SDHP Score is the total time of 3 Rounds |
4.9.21
|
Rx
7 Minutes 1:00 Max Rep Front Squats @ 85% 1:00 Max Rep Front Squats @ 80% 1:00 Max Rep Front Squats @ 75% 1:00 Max Rep Front Squats @ 60% 1:00 Max Rep Front Squats @ 55% 1:00 Max Rep Front Squats @ 50% 1:00 Max Rep Front Squats @ 45% Rest 2:00 and change weights Then 21-15-9 Alternating Leg Split Jerks (135/95) Knees to Elbows |
MRx
7 Minutes 1:00 Max Rep Front Squats @ 85% 1:00 Max Rep Front Squats @ 80% 1:00 Max Rep Front Squats @ 75% 1:00 Max Rep Front Squats @ 60% 1:00 Max Rep Front Squats @ 55% 1:00 Max Rep Front Squats @ 50% 1:00 Max Rep Front Squats @ 45% Rest 2:00 and change weights Then 21-15-9 Alternating Leg Split Jerks (115/75) Knees to 90 |
Unloaded
7 Minutes 1:00 Max Rep Front Squats @ 45/35 1:00 Max Rep Push Ups 1:00 Max Rep Front Squats @ 45/35 1:00 Max Rep Push Ups 1:00 Max Rep Front Squats @ 45/35 1:00 Max Rep Push Ups 1:00 Max Rep Front Squats @ 45/35 Rest 2:00 Then 21-15-9 Alternating Leg Split Jerks (45/35) Knees to 90 |
4.7.21
|
Rx
1000m Row 15 Ring Dips 750m 10 Ring Dips 500m 7 Ring Dips 250m 5 Ring Dips 100m 3 Ring Dips |
MRx
1000m Row 15 Horn Dips 750m 10 Horn Dips 500m 7 Horn Dips 250m 5 Horn Dips 100m 3 Horn Dips |
Unloaded
1000m Row 15 Parallette Dips 750m 10 Parallette Dips 500m 7 Parallette Dips 250m 5 Parallette Dips 100m 3 Parallette Dips |
4.6.21
|
Rx
15 Minute AMRAP 6 Turkish Get Ups (53/35) 18/12 Bike Cals |
MRx
15 Minute AMRAP 6 Turkish Get Ups (44/25) 18/12 Bike Cals |
Unloaded
15 Minute AMRAP 6 Turkish Get Ups (35/20) 18/12 Bike Cals |
4.3.21
|
Rx
5 Mat Pushes 2 Handstand Walk Lengths 4 Mat Pushes 2 Handstand Walk Lengths 3 Mat Pushes 2 Handstand Walk Lengths 2 Mat Pushes 2 Handstand Walk Lengths 1 Mat Push |
MRx/Unloaded
5 Mat Pushes 2 Plank Circle Drag Lengths 4 Mat Pushes 2 Plank Circle Drag Lengths 3 Mat Pushes 2 Plank Circle Drag Lengths 2 Mat Pushes 2 Plank Circle Drag Lengths 1 Mat Push |
4.2.21
|
Rx
With a Partner 100 Back Squats as a team (185/135) While one partner works, the other holds a plank. When the squatting partner needs to stop, both partners do 50 double unders, then switch places. |
MRx
With a Partner 100 Back Squats as a team (155/115) While one partner works, the other holds a plank. When the squatting partner needs to stop, both partners do 50 single unders, then switch places. |
Unloaded
With a Partner 100 Back Squats as a team (45/35) While one partner works, the other holds a plank. When the squatting partner needs to stop, both partners do 50 single unders, then switch places. |
3.30.21
|
Rx
30-20-10 Hang Cleans (115/75) Front Rack Lunge Steps |
MRx
30-20-10 Hang Cleans (85/55) Front Rack Lunge Steps |
Unloaded
30-20-10 Hang Cleans (45/35) Front Rack Lunge Steps |
3.29.21
|
Rx/Unloaded
300 Reps ALT TABATA Pistols Paralette jump throughs Alt Leg V-ups HS Plate walk ups |
MRx
300 Reps ALT TABATA Reverse Lunge Steps Box jump throughs Alt Leg V-ups Plank Toe Touches |
3.27.21
Rx/MRx/Unloaded
30 minutes for calories on any machine
30 minutes for calories on any machine
3.26.21
3.24.21
|
Rx
5 Rounds 15/12 Cal Row or Ski 15 KB Swings (53/35) 15 Goblet Squats (53/35) 15 Situps |
MRx
5 Rounds 15/12 Cal Row or Ski 15 KB Swings (44/25) 15 Goblet Squats (44/25) 15 Situps |
Unloaded
5 Rounds 15/12 Cal Row or Ski 15 KB Swings (35/20) 15 Goblet Squats (35/20) 15 Situps |
3.23.21
|
Rx
GRETTEL 10 Rounds 3 Clean and Jerks (135/95) 3 Bar Facing Burpees |
MRx
GRETTEL 10 Rounds 3 Clean and Jerks (115/75) 3 Bar Facing Burpees |
Unloaded
GRETTEL 10 Rounds 3 Clean and Jerks (45/35) 3 Bar Facing Burpees |
3.22.21
|
Rx
15 Min Alt EMOM 15 Box Jumps 13 Med Ball Cleans (20/14) 11 Pullups |
MRx
15 Min Alt EMOM 15 Box Steps 13 Med Ball Cleans (16/12) 5 Strict Pullups |
Unloaded
15 Min Alt EMOM 15 Box Steps 13 Med Ball Cleans (14/10) 11 Pullups |
3.20.21
|
Rx
20 Minute AMRAP - Teams of 3 Partner A - 4 mat pushes Partner B - 6 lengths of CF gym KB Farmer's carry (70/53) Partner C rests |
MRx
20 Minute AMRAP - Teams of 3 Partner A - 4 mat pushes Partner B - 6 lengths of CF gym KB Farmer's carry (53/35) Partner C rests |
Unloaded
20 Minute AMRAP - Teams of 3 Partner A - 4 mat pushes Partner B - 6 lengths of CF gym KB Farmer's carry (35/25) Partner C rests |
3.19.21
|
Rx
10 dumbbell snatches (50/35) 15 burpee box jump-overs (24"/20") 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs |
Scaled
10 dumbbell snatches (35/20) 15 burpee box jump-overs (20"/20") 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs |
3.17.21
|
Rx/Unloaded
15 Minute AMRAP 60 Double Unders 20 Tuck Ups 10 Ring Dips 3 Wall Walks |
MRx
15 Minute AMRAP 90 Single Unders 20 Tuck Ups 10 Horn Dips 6 Inchworm Pushups |
3.16.21
|
Rx
300/200m Ski Erg then 3 Rds 40 KB Deadlifts (50/35) 30 Bulgarian Split Squats (50/35) 20 KB Swings (50/35) then 60/42 Bike Cals |
MRx
300/200m Ski Erg then 3 Rds 40 KB Deadlifts (44/25) 30 Bulgarian Split Squats (44/25) 20 KB Swings (44/25) then 60/42 Bike Cals |
Unloaded
300/200m Ski Erg then 3 Rds 40 KB Deadlifts (30/20) 30 Bulgarian Split Squats (30/20) 20 KB Swings (30/20) then 60/42 Bike Cals |
3.15.21
|
Rx
21-15-9 Overhead Squats (95/65) Toes to Bar |
MRx
21-15-9 Front Squats (95/65) Vups |
Unloaded
21-15-9 Overhead Squats (45/35) Vups |
3.13.21
|
Rx/Unloaded
Cards Hearts - Shoelace Situps Diamonds - Jumping Lunges Clubs - Pushups Spades - Back Extensions Aces = 15 Pullups |
MRx
Cards Hearts - Shoelace Situps Diamonds - Lunges Clubs - Pushups Spades - Back Extensions Aces = 8 Strict Pullups |
3.12.21
|
Rx
1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders |
Scaled
1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 150 single-unders 21 scaled wall walks 210 single-unders 15 Minute Cap
|
Foundations
1 bear crawl (5 feet) 10 jumping jacks 3 bear crawls 30 jumping jacks 6 bear crawls 60 jumping jacks 9 bear crawls 90 jumping jacks 15 bear crawls 150 jumping jacks 21 bear crawls 210 jumping jacks |
3.10.21
|
Rx
1000m Row 80 Grasshoppers 60 Wall Balls (20/14) 40 Pushups 20 Knees to Elbows |
MRx
1000m Row 80 Grasshoppers 60 Wall Balls (16/12) 40 Pushups 20 Knees to 90 |
Unloaded
1000m Row 80 Grasshoppers 60 Wall Balls (14/10) 40 Pushups 20 Knees to Elbows |
3.9.21
|
Rx
28 Minute AMRAP with a partner 9 Front Squats (135/95) 1 Legless Rope Climb 12 Bench Presses (115/75) Partners alternate movements |
MRx
28 Minute AMRAP with a partner 9 Front Squats (115/75) 6 Strict Pullups 12 Bench Presses (85/55) Partners alternate movements |
Unloaded
28 Minute AMRAP with a partner 9 Front Squats (45/35) 6 Strict Pullups 12 Bench Presses (45/35) Partners alternate movements |
3.8.21
|
Rx
15 Min AMRAP 5 Manmakers (50/35) 10 Alt DB snatch 15 DB box step ups |
MRx
15 Min AMRAP 5 Manmakers (35/20) 10 Alt DB snatch 15 DB box step ups |
Unloaded
15 Min AMRAP 5 Manmakers (25/15) 10 Alt DB snatch 15 DB box step ups |
3.6.21
|
Rx
20 Rounds 5 Wall Balls (20/14) 3 HSPU 1 Power Clean (205/135) |
MRx
20 Rounds 5 Wall Balls (16/12) 3 Seated DB Press (35/20) 1 Power Clean (135/85) |
Unloaded
20 Rounds 5 Wall Balls (14/10) 10 Second Handstand Hold 1 Power Clean (45/35) |
3.5.21
|
Rx
Part A WORK 004 9min AMRAP 12 Deadlifts (225/135) 12 Lateral burpees over the bar Part B 5-3-2-1-1-1 Front Squats |
MRx
Part A WORK 004 9min AMRAP 12 Deadlifts (185/105) 12 Lateral burpees over the bar Part B 5-3-2-1-1-1 Front Squats |
Unloaded
Part A WORK 004 9min AMRAP 12 Deadlifts (85/45) 12 Lateral burpees over the bar Part B 12 Minute Alt EMOM for Reps Air Squats Plank Toe Touches Seated Leg Raises Pushups |
3.3.21
|
Rx
14 Min AMRAP 7 Push Press (115/85) 14 KB Swings (70/53) 28 Situps 56 Double Unders |
MRx
14 Min AMRAP 7 Push Press (95/65) 14 KB Swings (44/25) 28 Situps 84 Single Unders |
Unloaded
14 Min AMRAP 7 Push Press (45/35) 14 KB Swings (35/20) 28 Situps 56 Double Unders |
2.27.21
|
Rx
30 Min Alt EMOM 1) 8 Single Arm Situp w/KB (35/25) L 2) 8 Single Arm Situp w/KB (35/25) R 3) 4 Bar Muscle Ups 4) AMRAP Squat Cleans (115/75) 5) Rest |
MRx
30 Min Alt EMOM 1) 8 Single Arm Situp w/KB (30/20) L 2) 8 Single Arm Situp w/KB (30/20) R 3) 4 Jumping Bar Muscle Ups 4) AMRAP Squat Cleans (95/65) 5) Rest |
Unloaded
30 Min Alt EMOM 1) 8 Single Arm Situp w/KB (25/15) L 2) 8 Single Arm Situp w/KB (25/15) R 3) 4 Bar Muscle Ups 4) AMRAP Squat Cleans (45/35) 5) Rest |
2.26.21
2.24.21
|
Rx/Unloaded
20 Ring Dips 50 Tuck Ups 100 Double Unders 300/200m Ski Erg 100 Double Unders 50 Tuck Ups 20 Ring Dips |
MRx
20 Horn Dips 50 Tuck Ups 150 Single Unders 300/200m Ski Erg 150 Single Unders 50 Tuck Ups 20 Horn Dips |
2.23.21
|
Rx
Double DT 10 Rounds 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) |
MRx
Double DT 10 Rounds 12 Deadlifts (115/85) 9 Hang Power Cleans (115/85) 6 Push Jerks (115/85) |
Unloaded
Double DT 10 Rounds 12 Deadlifts (65/55) 9 Hang Power Cleans (65/55) 6 Push Jerks (65/55) |
2.22.21
|
Rx
5 Rounds 3:00 to do: 20/17 cal row 15 burpee box jump overs max rep alt DB snatch (50/35) in remaining time 2:00 rest |
MRx
5 Rounds 3:00 to do: 20/17 cal row 15 burpee box step overs max rep alt DB clean (35/20) in remaining time 2:00 rest |
Unloaded
5 Rounds 3:00 to do: 20/17 cal row 15 burpee box jump overs max rep alt DB snatch (25/15) in remaining time 2:00 rest |
2.20.21
|
Rx/Unloaded
24 Min Alt EMOM 1 Length Gymnastics Floor HS Walk 20 Seated Leg Lifts 20 Jumping Lunges 3 Rope Climbs |
MRx
24 Min Alt EMOM 1 Length Gymnastics Floor Plank Drag 20 Seated Leg Lifts 20 Alt Leg Lunges 6 Rope Pullups |
2.19.21
|
Rx
4 Rounds 20 DB Power Cleans (50/35) 20 Alt Arm DB Thrusters |
MRx
4 Rounds 20 DB Power Cleans (35/20) 20 Alt Arm DB Thrusters |
Unloaded
4 Rounds 20 DB Power Cleans (25/15) 20 Alt Arm DB Thrusters |
2.17.21
|
Rx
5 Rounds 18 Chest to Bar Pullups 15 Bar Facing Burpees 12 Shoulder to Overhead (115/75) |
MRx
5 Rounds 18 Jumping Chest to Bar Pullups 15 Bar Facing Burpees 12 Shoulder to Overhead (95/65) |
Unloaded
5 Rounds 18 Chest to Bar Pullups 15 Bar Facing Burpees 12 Shoulder to Overhead (45/35) |
2.16.21
|
Rx
25 Toes to Bar 50 Burpees 75 Situps 100 Double Unders EMOM 2 Squat Cleans (185/135) |
MRx
25 Knees to 90 50 Burpees 75 Situps 100 Single Unders EMOM 2 Squat Cleans (135/95) |
Unloaded
25 Toes to Bar 50 Burpees 75 Situps 100 Double Unders EMOM 5 Med Ball Cleans (14/10) |
2.15.21
|
Rx
27-21-15-9 Row for Cals Thrusters (95/65) |
MRx
27-21-15-9 Row for Cals Thrusters (75/55) |
Unloaded
27-21-15-9 Row for Cals Thrusters (45/35) |
2.13.21
|
Rx/Unloaded
60/42 Cals on Bike then 5-10-15-10-5 Pushups GHD Situps then 60/42 Cals on Bike |
MRx
60/42 Cals on Bike then 5-10-15-10-5 Pushups Leg Throw Downs then 60/42 Cals on Bike |
2.12.21
|
Rx
100 Double Unders 35 Air Squats 30 Deadlifts (165/115) 75 Double Unders 35 Air Squats 20 Deadlifts (185/135) 50 Double Unders 35 Air Squats 10 Deadlifts (225/155) |
MRx
100 High Single Unders 35 Air Squats 30 Deadlifts (115/85) 75 High Single Unders 35 Air Squats 20 Deadlifts (135/95) 50 High Single Unders 35 Air Squats 10 Deadlifts (155/115) |
Unloaded
100 Double Unders 35 Air Squats 30 Deadlifts (115/85) 75 Double Unders 35 Air Squats 20 Deadlifts (115/85) 50 Double Unders 35 Air Squats 10 Deadlifts (115/85) |
2.10.21
|
Rx
5 Rounds with Dumbbells 4 Front Squats (50/35) 6 FR Reverse Lunge Steps (50/35) 40 second Max Cal Rower Rest 90 seconds between rounds Score is time finished plus cals |
MRx
5 Rounds with Dumbbells 4 Front Squats (35/20) 6 FR Reverse Lunge Steps (35/20) 40 second Max Cal Rower Rest 90 seconds between rounds Score is time finished plus cals |
Unloaded
5 Rounds with Dumbbells 4 Front Squats (25/15) 6 FR Reverse Lunge Steps (25/15) 40 second Max Cal Rower Rest 90 seconds between rounds Score is time finished plus cals |
2.9.21
|
Rx
20 Min AMRAP with a Partner 7/5 Cal Bike 6 Alt Arm DB Snatch (50/35) 5 Wall Balls (20/14) 4 Knees to Elbows |
MRx
20 Min AMRAP with a Partner 7/5 Cal Bike 6 Alt Arm DB Snatch (35/20) 5 Wall Balls (16/12) 4 Knees to 90 |
Unloaded
20 Min AMRAP with a Partner 7/5 Cal Bike 6 Alt Arm DB Snatch (25/15) 5 Wall Balls (14/10) 4 Knees to Elbows |
1 partner completes an entire round before switching
2.8.21
|
Rx
10 Min AMRAP 10 Squat Cleans (155/105) 10 Bicycle Situps |
MRx
10 Min AMRAP 10 Squat Cleans (115/85) 10 Bicycle Situps |
Unloaded
10 Min AMRAP 10 Squat Cleans (45/35) 10 Bicycle Situps |
2.6.21
Rx/MRx/Unloaded
500m Ski Erg
500m Row
.7 Mile Bike
10 Min Cap
500m Ski Erg
500m Row
.7 Mile Bike
10 Min Cap
2.5.21
|
Rx
20 Minute Cap 2 Rounds 8 Box Jumps 12 Snatches (95/65) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 10 Snatches (115/75) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 8 Snatches (135/95) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 6 Snatches (165/115) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 4 Snatches (195/135) 8 Bar Facing Burpees |
MRx
20 Minute Cap 2 Rounds 8 Box Steps 12 Cleans (95/65) 8 Bar Facing Burpees 2 Rounds 8 Box Steps 10 Cleans (115/75) 8 Bar Facing Burpees 2 Rounds 8 Box Steps 8 Cleans (135/95) 8 Bar Facing Burpees 2 Rounds 8 Box Steps 6 Cleans (165/115) 8 Bar Facing Burpees 2 Rounds 8 Box Steps 4 Cleans (195/135) 8 Bar Facing Burpees |
Unloaded
20 Minute Cap 2 Rounds 8 Box Jumps 12 Snatches (45/35) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 10 Snatches (55/45) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 8 Snatches (65/55) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 6 Snatches (75/65) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 4 Snatches (85/75) 8 Bar Facing Burpees |
2.3.21
Rx/Unloaded
12 Minute AMRAP
6 HSPU
8 Toes to Bar
48 Double Unders
12 Minute AMRAP
6 HSPU
8 Toes to Bar
48 Double Unders
