In Gym
In Gym: “Cajun Seasoning” for time*: 1-2-3-4-5-4-3-2-1 ring muscle-up (or challenging pull-up + dip option) *After each round, run 200m
In Gym
“Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all 12 rounds.
In Gym
push jerk 3-3-3-3-3-3 Begin each round every three minutes. then, alternating double tabata (16 rounds of 20 seconds of work & 10 seconds of rest) odd rounds: push press @ 95/65-lbs. even rounds: barbell bent-over row
In Gym
“Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only
In Gym
“Marjoram Spice 2” four rounds for time: 20x box jump, 24/20" platform 200m run @ 20/14-lbs. 15x toes-to-bar
In Gym
“Cardamom Spice 5” as many rounds as possible in 15 minutes: 50-foot handstand walk --or-- 4x wall climb 250m row then, five sets for quality: 5x strict dip option (bodyweight, banded, or weighted)
In Gym
"Zombieland: Double Tap" in teams of two, for time: 70x clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run *In this workout, all movements EXCEPT for the one-mile run occur with only one partner working at a time, and the team accrues the total number of repetitions together. The one-mile run occurs with both athletes running together (each athlete does a mile).
In Gym
“Chocolate Spice 3” for time: 100x squat 100x pushup 100x sit-up 100x lunge then, “Durante Core” 3-4 rounds: 10-15x hollow rock 10-15x v-up 10-15x tuck-up 10-second hollow hold --1 minute rest--
In Gym
every minute, on-the-minute, for 10 minutes: 2 snatch balance then, “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time
In Gym
"Anise" three rounds for time: 15x chest-to-bar pull-up 21x push press @ 115/75-lbs.
In Gym
Complete 20 minutes, every minute, on-the-minute: minutes 1-10: 2 hang power clean (heavy for the day) minutes 11-20: 2 deadlift (heavy for the day)
In Gym
for time: 21-15-9 toes-to-bar overhead squat @ 95/65-lbs. then, three rounds for quality: 10x weighted pushup (heavy) 10x dumbbell gorilla row (heavy)
In Gym
as many repetitions as possible in 30 minutes: 3x wall climb 200m run 1 squat clean @ 80-90% 1 RM
In Gym
three rounds for maximum reps: 2 minutes: row (calorie) 2 minutes: burpee 2 minutes: dumbbell step-up, 24/20" platform @ 50/35-lbs. --rest one minute-- then , “Shoulder Health Pump Sesh 5” for 3 sets: 8-12 dumbbell lateral raise @ light loads 8-12 plate front raise @ light loads, 2-second isometric 8-12 reps per side, single-arm seated banded lat pulldown, 2-second isometric
In Gym
every minute, on-the-minute, for 8 minutes: 1x power snatch @ medium, technical weights then, three rounds for time: 25x power snatch @ 75/55-lbs. 50x double under 15x chest-to-bar pull-up
In Gym
bench press 2-2-2-2-2-2-2 *Begin every 3 minutes. shoulder press 3-3-3-3-3 *Begin every 2 minutes.
In Gym
“Posh Spice 2” as many rounds as possible in 12 minutes: 12x front squat @ ¾ bodyweight 21/18 calorie row
In Gym
for time: 30x box jump, 30/24" platform 1-mile run 10x rope climb, 15-ft. then, “Durante Core” 3-4 rounds: 10-15x hollow rock 10-15x v-up 10-15x tuck-up 10-second hollow hold --1 minute rest--
In Gym
in teams of two, 12 rounds for time (partners alternate rounds): 12/9 calorie row 8x dumbbell power clean @ 100/70-lbs. 6x single-arm devil's press @ 50/35-lbs.
In Gym
for time: 21-15-12-9-6-3 front squat @ 125/85-lbs. *Complete 40x double under after each set of front squats.
In Gym
three buildup complexes: 2 push press + 3 push jerk *Begin every 3 minutes. then, for time: 50x push jerk @ 135/95-lbs. 50x toes-to-bar 800m run
In Gym
in five three-minute cycles, complete as many rounds as possible; rest exactly one minute between cycles: 3x deadlift @ 245/175-lbs. 6x burpee 9x air squat
In Gym
“Scary Spice” for time: 25x hang power snatch @ 95/65-lbs. 25x ring dip 100x walking lunge 25x ring dip 25x hang power snatch then, take 10 minutes to build up to a heavy hang snatch single.
In Gym
as many rounds as possible in 15 minutes: 2x strict handstand pushup 4x strict pull-up 8x calorie row then, practice handstands and handstand walking for 15 minutes.
In Gym
back squat 7-5-5-3-3-2-2 Begin each round every 3.5 minutes. then, three rounds for quality: 1-minute wall sit hold up to 20 unbroken wall ball
In Gym
five rounds for time: 20-second L-sit hold 25x v-up 20x sumo deadlift high-pull @ 95/65-lbs.
In Gym
four heavy sets: 5 right arm dumbbell shoulder press + 5 left arm dumbbell shoulder press then, as many rounds as possible in 15 minutes: 20x single-arm overhead lunge @ 50/35-lbs. 20x single-arm push press 20x pushup
In Gym
complete six three-minute rounds; rest exactly one minute between rounds: ODD rounds: 15x burpee + max bar muscle-up in remaining time EVEN rounds: 15x burpee + max handstand walk --or-- wall climb in remaining time
In Gym
for time: 10-9-8-7-6-5-4-3-2-1 deadlift @ 275/185-lbs. 2x bodyweight step-up , 30/24" platform
John D.
Member since 2023
Samantha E.
Member since 2023
