Qusting Beas

Progress through this workout from top to bottom, or bottom to top. Don’t skip around.

Perform 8 rounds of 20 seconds movement followed immediately by a 10 sec hold of:

squat hold

Perform 8 rounds of 20 seconds work followed immediately by 10 seconds coast of:

elliptical sprint 8/10 (>65 rpm)

Perform 8 rounds of 20 seconds movement followed immediately by a 10 sec hold of:

plank hold

Perform 8 rounds of 20 seconds work followed immediately by 10 seconds coast of:

spin bike sprints

Perform 8 rounds of 20 seconds movement followed immediately by a 10 sec hold of:

BB bent row 45/65
bent row hold

Perform 8 rounds of 20 seconds work followed immediately by 10 seconds coast of:


Perform 8 rounds of 20 seconds movement followed immediately by a 10 sec hold of:

V-twists 15/20
V-twist hold

Post Rx or portion of workout completed to comments

The Imgo Lop

AMRAP in 25 min:

250 m row
10 deadlifts AHAP
10 OH DB press (strict) AHAP
10 lat pull downs AHAP
1 lap elliptical 6/8 (<65 rpm)
1 min standing spin bike sprint


BB Bnt Rws


250m row (half speed)
50 KB high Sumos 35/54
50 KB swings 25/35
250m row (full sprint)


12-10-8-6-6-8-10-12 reps per set of:

BB bent rows AHAP

Finish With:

Repeat the warm-up

Daily Extras –

200 stab crunches (feet elevated)

TH (400)

 AMRAP in 35 min.

400 m run
20 OH DB presses 15/20 ea.
20 DB biceps curls 15/20 ea.
20 OH triceps ext 15/20

Sde Slyer

6 rounds for time:

20 twist punch R M/H
20 twist punch L M/H
20 plank snatch  R 15/20
20 plank snatch L 15/20
20 tick tocks R 25/35
20 tick tocks L 25/25
20 box jumps

Ll Kte

2 rounds for time:

400m run
25 squats
400m run
25 situps
400m run
25 high sumos 25/35
400m run
25 pushups
400m run
25 burpees

Post time to comments.

Daily Extras – 

run 2 of the 400m carrying a weight in your R hand
run 2 of the 400m carrying a weight in your L hand

You may split these up however you like.

Bruser Babs

1 round for time:

50 hang cleans 45/65
50 pushups
50 OH DB triceps ext 15/20
50 superman back ext
2 min switches

Storm one of the “Twins.” Rest 1 min, then storm the other.

1 round for time:

50 dead lifts 45/65
50 lat pull downs 6/8
50 DB conditioning curls (R+L=1) 15/20 ea.
50 situps
400 m elliptical


Four rounds for time:

20 squats
50 SLP (R) moderate resistance
20 squats
50 SLP (L) moderate resistance
20 snaking pushups
.13 mi. uni elliptipush (R) 0/2
20 snaking pushups
.13 mi. uni elliptipush (L) 0/2
10 jumping pullups
50 high uni band pulls l/m
10 jumping pullups
50 high uni band pulls l/m

Post time to comments.

Daily Extras – If you are through with all rounds by 35 min, please do another.


Frnt Squats & SLS2S

Warm-up –

200 KB swings 25/35
100 situps

Workout – 5 sets of:

front squats AHAP
10 ea. alternating SLS2S

Post weight used for FS to comments.

Daily Extras – 3 rounds of:

25 stab back ext
rest 30 sec.

Tp Havy (sub row)

3 rounds for time:

800 m run
20 stab DB chest fly 15/20 ea.
20 DB bent row 15/20 ea.
800 m run
20 BB biceps curls 45/65
20 DB skull crushers 15/20 ea.


More Tabtas

Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.

KB swings 25/35
elliptical 10/12 (speed 65+)
rope jump (double unders preferred)
spin bike sprints
lat pull downs 6/10
snaking pushups


Sat Lve

For time:

1 mile run
1600 m  row
1000 rope jumps
75 burpees
200 KB swings 25/35


Typcal Mnday (on Tues)

1x through with purpose:

30 deadlifts 95/135
100 stab crunches
30 power cleans 65/95
100 v-ups
30 OH BB press 35/65
100 box jumps
30 pullups
100 press jacks 15/20 ea.

Post weights, scale & progression to comments.

Daily Extras – where it calls for 30 reps, do 50!


Begin with an 800 m run, then:

push press 55/95
front squat 55/95
bent row 55/95

Rest precisely 1 min. Add 2 reps and repeat. Continue up the hill as far as you are able. Setting the bar down during the complex ends the workout. Once you have topped out, post highest number of reps per complex completed, then go run another 800.

Daily Extras –

Run your 800 then take a 3 min rest. Beginning with the number of reps where you left off, come back down the hill subtracting 4 reps per round. End with no fewer than 4 reps. Run another 800 to finish the workout.

Workout Notes: 

  1. It looks like this:
    1. 1st round pick up the bar, do 2 press, 2 squat, 2 row, put the bar down and rest 1 min.
    2. 2nd round pick up the bar do 4,4,4 put the bar down and rest 1 min. and so on…
  2. It’s imperative that you keep your spine neutral.
  3. If your back starts to twinge a bit, drop weight and shallow up the squat. Post alts/subs to comments.
  4. Keep track of total reps. Soreness factor (especially in the legs) will be a thing for some of you above 56 reps (set 14) at this weight (vets ignore-ish).
  5. Note where you fail and why. You may be weak in that area (OH, wind, back). Ask trainer for specific strengthening/conditioning exercises (off-site post to comments, please be as detailed and introspective as possible) to overcome this weakness.
  6. You’ll be running an 800 before and after this workout.
  7. Vets will run an 800 before, mid and post.

Lnch Brk

One time through:

50 stab crunches
50 lunge twists 15/20
200 m run
40 stab crunches
40 lunge twists
200 m run
30 stab crunches
30 lunge twists
200 m run
20 stab crunches
20 lunge twists
200 m run
10 stab crunches
10 lunge twists
200 m run

Workout Notes:

  1. Anytime we do a NEW workout, I like to come back to it a week later to log a few more miles on it before we put it away for a while.
  2. The lunges are R+L=2. You’re welcome.
  3. Lunge twist: A regular walking lunge holding a dumbbell at your waist. Step forward into the lunge with your right leg and twist to the right at the bottom of the lunge, then repeat on the left side.
  4. Stab Crunches: Be sure to get fully extended back on each rep.  Interlock your fingers behind your head (keep elbows back please).  Flex your trunk as far forward as flexibility will allow.


 Every minute on the minute for 25 minutes perform.

pushups (strict)


Daily Extras – 

Add 7 squats per minute.


Begin with:

kipping pullups
10 kettle squats 25/35
400 m run

Add 3 pullups & 10 kettle squats and complete another round.  Continue adding 3/10 reps to rounds for as long as you are able.  Take no break-sets. Upon your first break-set (pause in the movement) you have finished the workout.  Move quickly between exercises.

Post longest string of pullups & kettle squats completed to comments.

 GP Standard +

AMRAP in 20 min:

10 situps
15 pushups
20 squats

Post rounds COMPLETED to comments.

Daily Extras – AMRAP in 30 min

Chst & Trs 2.0

Warm up –

3 sets of 20 bench dips

Workout – 5 supersets of:

8-20 Smith bench press AHAP
8-20 triceps cable push downs AHAP
30-90 sec rest

5 supersets of:

8-20 stab flys AHAP
8-20 BB skull crushers AHAP
30-90 sec rest

Pp’d (sub run)

AMRAP in 40 min:

25 plate switches (R+L=1)
25 plate cleans 25/45
25 burpees
200 m run
25 anchored stab situps

Post rounds completed to comments.

Daily Extras – 

100 squats without a break

Workout Notes:

  1. Remember, there are 2 full hip extensions in a plate clean.
  2. Try to touch the floor with your hands during each anchored stab situp.
  3. If touching the floor messes with your equilibrium, you might consider shortening the ROM and carrying a weight 15/20 on your collarbones instead.
  4. Sprint the run.

Ded Run Monster Complexes

Warm-up – (slowly)

10 inchworm halos 25/35

Workout: (for time)

1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 reps per set of:

dead monster complexes 65/95
Perform an 800m run before 1st Monster Complex, between the 10s and after the workout.

Post time of workout (incl runs) to comments.

Daily Extras –

Repeat portion of complex from 10 down to 1 before completing the cool down. Include this with your time.

Workout Notes: 

  • You HAVE to keep your back straight (neutral spine) throughout these movements. Be careful, sometimes, as you get tired, you’ll lose form and let some slop creep in. NO SLOP! You may pay dearly for it!
  • If you have to go down in weight use DBs and do a step back instead of a roll out. Bars with little 10s on the ends will taco. No bueno!
  • During the pyramid – go hard (if you are ready) vets!
  • Remember, don’t do 10 full complexes for the multiples. Do the multiples by performing reps of each individual movement before moving to the next movement. See vid for demo.

Tbata 8

Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.

plate switches
elliptical 10/12 (speed 65+)
rope jump (double unders preferred)
spin bike sprints
mountain climbers
box jumps
conditioning curls 15/20 ea

Since nobody really counts these, post a fitness hack to comments. Please gear towards rookies.

Daily Extras – 

Choose 2 of the movements above (or a weak area) and do them again!

Crosfits MurphFor time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile RunIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Crdio Stew II

For time:

Row 1600 m
run 800 m (4 min band sprints)
100 double unders (or 300 singles)
100 plate cleans 25/45
100 KB swings 25/35
100 box jumps

Post time to comments.

Bgin With … (sub squats)

Note: rest as much as is needed between different exercises.

Begin with 10 squats
Rest 30 seconds.
Add 10 squats and repeat.
Continue with this until you are unable to complete the full set.
Post highest string of continuous squats to comments.

Begin with 3 pullups
Rest 30 sec.
Add 3 reps and repeat.
Continue with this until you are unable to complete the full set.
Post highest string of continuous pullups to comments.

Begin with 5 chair dips.
Rest 30 seconds.
Add 5 reps and repeat.
Continue with this until you are unable to complete the full set.
Post highest string of continuous chair dips to comments.

Begin with 6 V-ups
Rest 30 seconds
Add 6 reps and repeat.
Continue with this until you are unable to complete the full set.
Post highest string of continuous V-ups to comments.

Daily Extras – 

With a continuously running clock:

On the first min complete 20 tick tocks R 25/35
On the second min complete 20 tick tocks L 25/35

On the third min add 5 more to the R 2535
On the fourth min add 5 more to the L 25/25

Continue this pattern by adding 5 reps to each side every other minute for as long as you are able.
At the point where you fail (you won’t really), or when you are no longer to complete all the reps within the minute (make them right) – you are done.

Be sure to complete the same amount of reps on both sides.

Thoughts on tick tocks

Workout Notes:

  • Be super strict with your :30s rests.
  • You may go in any order.
  • If you know you cannot string, at least, 3 sets of reps together, scale from the beginning. For example, if you know you don’t have 15 chair dips done with good form, begin the workout doing chair dips with feet under you, instead of extended.
  • If you are able to string 5 sets of pullups together you’ll have completed 45 pullups. In my experience, hands begin to rip around 50.
  • Chair dips are only Rx if legs are straight.
  • The set is over once you stop in a rested position (i.e. seated during chair dips) . Note: halting in an active position (arms/legs extended, full weight on still hands during chair dips) is not counted as a stop.

Flp-Flop T-AB-ata

Using a Tabata clock, pick a couplet below and start storming. Complete as many reps as possible for Exercise #1 during the first 20 sec. When you hear the bell, transition immediately (NO REST) to the second exercise (#2) and perform as many reps as possible for 10 seconds. Continue moving back and forth between exercises (without rest) until you’ve completed 8 rounds of each.

Upon completing 8 rounds of each, rest for 1 min. Then flip-flop the exercises so that you are now doing 20 sec of exercise #2 and 10 sec of exercise #1 of the SAME couplet.

After you’ve completed each couplet TWO TIMES THROUGH after flip-flopping the order of exercises ONCE, you may put that couplet to bed and storm the next one. Rest only 1 minute between couplets.

first couplet:
ex #1 – KB swings 25/35
ex #2 – KB light deads 25/35

second couplet:
ex #1 – plank jacks
ex #2 – plank

third couplet:  
ex #1 – v-ups
ex #2 – situps

Post Rx or rounds completed to comments.

Daily Extras – Add this couplet:

tic-tocks R 25/35
tic-tocks L 25/35

Workout Notes: 

  • Remember, you have to do each couplet ONLY twice. Do it first with ex #1 in the :20 sec spot, then do it again with ex #2 in the 20 sec spot.
  • Try to minimize transition times. You’ll need to keep equipment VERY close. If you let 5 seconds go by during the transition you’ll waste a very high percentage of the benefits of this workout.
  •  Don’t stop. Ever! Just keep grinding until your 4+ mins are up!


AMRAP in 4 min:

10 v-ups
10 v-twists 15/20 (R+L=1)
10 side-ups R
10 Superman back ext
10 side-ups L

Rest 1 min. Complete 5 four min rounds total. Post number of rounds completed per 4 min bout to comments.

Daily Extras –

  1. Weight the side-ups 15/20
  2. Complete 10 mountain climbers (R+L=1) during the 1 min rest.

Workout Notes:

  • Must keep moving.
  • Yep, I like v-ups. IMO you get the most abdominal bang for your buck with a v-up. For LOTS of reasons.
  • Those v-twists are going to sting. Hang in there. Get em. If your backside is hurting from the v-twists yesterday, just do crunches on a ball.
  •  The v-twist demo shows Meg using a medicine ball. For today, I prefer you use a DB.
  • Don’t be fooled, this one looks WAY easier on paper.

Running Multifidus’ Mercy

Complete all 4 rounds of each couplet before moving to the next. The runs don’t count as part of the couplet. Employ strict form with the lifts. Couplets may be completed in any order.

Run a single 400m then complete four rounds of:

20 situps
20 DB biceps curls (strict) 15/20 ea.

Run a single 400m then complete four rounds of:

20 tic tocks R 25/35
20 OH DB triceps ext. 15/20

Run a single 400m then complete four rounds of:

20 tic tocks L 25/35
20 OH DB press (strict) 15/20 ea.

Run a single 400m then complete four rounds of:

20 DB v-twists 15/20 (R+L=1)
20 high cable pull down (handles) 6/8

Run a single 400m then complete four rounds of:

20 superman back ext.
20 squats

Run a single 400m

Post “done” along with tips for others and your future self to comments.

Daily Extras – 5 rounds per couplet

Workout Notes:

  • Form is key on the lifts. Ideally, you’ll find a weight that will cause your muscles to burn like hell during the 20 reps. Remember, you only get 4 sets so play around with the weights a little before the workout to see where you are at today.
  • It’s not timed, but put a hurry on. If you aren’t sweaty by the end, you owe me a mile.
  • Still experimenting with that pull down. Don’t be afraid to play with the pin. (“that’s what …)
  • If you aren’t sweaty by the time you get to the squat couplet, turn it into a goblet squat.
  • That V-twist/pull-down combo will be interesting. Used a 10 pullup/20 V-up combo when testing this. It was devastating. If you are feeling froggy – go ahead. Just let me know how it treated you in comments.

Pshed (sub OH)

Compete 7 rounds.  Rest precisely 45 seconds between each exercise.

5 OH BB press AHAP
:45s rest
10 strict pushups (slowly 2 seconds up, 2 seconds down)
:45s rest
20 chair dips
:45s rest

Post weight of OH barbell and strings of consecutive reps from other exercises to comments.

Workout Notes: 

  • This workout is cool. It’s been a long time since we pulled it out.
  • Remember to do this in rounds. It’s not straight-sets today. Go from the OH to the pushups to the chair dips taking 45 seconds between each one.
  • It’s cool to stack those weights on, but not at expense of the timing. Timing is key. No more than 45 secs between exercises please.
  • If you start to struggle with the strict pushups go to your knees. If you need something in between doing pushups from your toes and your knees, try one knee pushups.
  • Keep your body close to the chair on those chair dips. Lower your body until elbows are at 90 deg.

Runnn’, Burpn’ & Swngin’

Complete 10 rounds of the following:

In 2 minutes you are to sprint 200m, do 5 burpees  and complete as many KB swings 25/35 as possible.
Rest precisely 1 min.

Post KB swings completed from each round to comments.

Daily Extras – Add 5 rounds.

Workout Notes:

  • Push that Sprint. Push the burpees and pull that swing down! You get a full 60 seconds of rest.
  • Keep your form on the KB swing. Never bow to a KB. Don’t squat it either. If I wanted a squat, I’d call for one. KB swings are all about those hips.
  • Modify the sprint by using the row/bike/elliptical.

Workout Notes: 

We don’t really program Saturday’s anyway. It’s not that we DON’T program at all. It’s against my nature to just throw any old thing out there and let you work with it. But, Saturday workouts are extra credit. If you missed one during the week, I’d prefer that you come in on Saturday and make it up. If you didn’t miss any, the programmed Saturday workout is usually a fairly middle of the road gig. It’ll get you a workout, but I try hard not to leave you limping – much!

The Mini Mgs

Both workouts for time.


10-11-12-13-14-15 reps of:

thrusters 45/65
KB swings 25/35

1/2 Meg’s Revenge

10 power cleans 65/95
200 m run

20 power cleans 65/95
400 m run

30 power cleans 65/95
800 m run

Post time to comments.

Daily Extras – (only if you are sure)

Go part way back down the hill with:

20 power cleans 65/95
400 m run

10 power cleans 65/95
200 m run

Workout Notes:

  • Did you know? The only ones who call her “Meg” are GPPeeps. The rest of the world (non minimalists) have to use the other syllable.
  • This workout is conjoined mash-up. The whole thing is for time. No rest between the two different workouts.
  • Take care of your hands on those cleans. Sometimes when we do high rep cleans, we get a little kiss from the bar on the first knuckle of our thumb. Might want to bring gloves. Please try to match them with your outfit (rule #6).
  • Sometimes when we rush our fast lifts (cleans here) we lose sight of form in our hurry to GSD (get shit done). This is generally problematic and NOT recommended. Please approach EVERY lift you do today with the best form possible. If you aren’t sure of the proper form, please ask for a review from your trainer, or a seasoned GPP vet. Pay particularly close attention to spinal neutrality.
  • Yes, yes it would be easier to go downhill with reps. For those tempted to do the workout this way, please meditate on rule #5 for however long is needed before 3-2-1 GO!

Wiped Smbs

2 rounds on trainer’s count.

20 cross body curls L 15/20
20 single high sumos L 15/20
20 single triceps kickbacks L 15/20
20 cross body curls R 15/20
20 single high sumos R 15/20
20 single triceps kickbacks R 15/20
20 wipers

Post Rx (or reps missed) to comments.

Then …, 3 rounds with great form (OYC – on your count):

20 sit & reach situps 6/8
20 V-twists 6/8 (R+L=1)
20 counts – stability planks
20 stability sideups R
20 stability sideups L
20 uni hip-ups R
20 uni hip-ups L

Daily Extras – Add a round to each of the above – AFTER THE WORKOUT.

Workout Notes:

  1. It’s a mashup of 2 different workouts. I took some volume off of each. What this means is you’ll have to use more intensity (vets only) to get the most out of these.
  2. How to increase intensity? First of all, form up. Really squeeze each rep. If that’s not doing it, increase the weight you’re using.
  3. I know these ab workouts get boring, but they are good for you. You need them. These Thursday workouts are the reason we don’t get chronic back issues at GPP. Yes, a few of you have had a sore back here and there, but not like the have at other places. Other places are wrecking folks. If they had an ab/core day, they’d have a lot less of this.

Mood Swing

1st time through = for time
2nd time through = slow with strict form

25 KB swings 25/35
50 squats
25 KB swings 25/35
50 pushups
25 KB swings 25/35
50 situps
25 KB swings 25/35
50 walking lunges (R+L=1)
25 KB swings 25/35
50 DB floor 2 OH 15/20 ea.

Workout Notes: 

  • This workout has dual personalities. It is likely to cause your mood to swing.
  • Yes, it means you have to go through it twice!
  • It’s really 2 different workouts. One is for time; gonna make those lungs burn. The other will make your muscles burn.
  • How to do strict DB F2OH? Weights must be deadlifted and pressed.
  • Common Situp Fault Fix – YouTube
  • Better abs situps – YouTube
  • Go Ahead and Use Your Arms During Situps – YouTube

Fghorn Lghorn

100 tap down crunches

2 rounds of:
10 front squats AHAP
:90 sec 1 leg elliptical R 6/8

100 superman back ext.

2 rounds of:
10 heavy front squats AHAP
:90 sec 1 leg elliptical L 6/8

50 tick tocks R 25/35

2 rounds of:
10 OH step back lunges R AHAP
:90 sec 1 leg pedaling R (circles)

50 tick tock L 25/35

2 rounds of:
10 OH step back lunges L AHAP
:90 sec 1 leg pedaling L (circles)

Daily Extras – 3 rounds each. Vets only.

Workout Notes:

  • 2 sets of 10 will require focus! Slack off for even 5 reps you’ll lose 25% of the benefits of this workout. Go heavy vets.
  • How long should you rest between sets? Who said anything about rest?
  • When you don’t get much rest, expect the weights to change with every set, unless you have superpowers. Rich isn’t a superpower (looking at you Batman).
  • The OH step back lunge video shows and alternating lunge step. For the purposes of today’s workout do not alternate. Step back with the same leg for all 10.
  • Do this workout in any order. If you bounce around the workout don’t tell me about it. It’ll mess with my OCD.
  • The elliptical and spin biking is meant to tear you up. Don’t coast these.
  • Elliptical speed should stay above 65 RPM.
  • If no elliptical … do single leg walking lunges for equal time. It looks like THIS sans biceps curl.
  • If no bike … do SLS2S raw. “Raw” means no weight here.

Hr Mercy

Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.

elliptical (arms only) 4/8
plate switches
KB swings 25/35
spin bike sprints
v-twists 15/20

Daily Extras – Choose 3 and do them again.

Workout Notes:

  • Need to keep the elliptical moving during the “rest.”
  • Use a lot of body on the elliptical.
  • straighter legs are better for v-ups and v-twists.
  • Spin bike sprints should be the worst thing that has ever happened to you. You should take the pain you receive from these very personally. Like, you should hate me and wish temporary bodily harm upon me for 3 full seconds after this Tabata.

OTC – Abs/Shulders

5 rounds on trainers count

20 weighted situps 15/20
20 T2T seated db OH press 15/20
20 sec. 6 inches
10 T2T single arm seated DB OH press (R)) 15/20
20 V-ups
10 T2T single arm seated DB OH press (L) 15/20


1 mile run

Post reps completed and time of mile to comments.

Daily Extras – Show up 10 min early and do a mile before the workout! Don’t care what kind of mile (elliptical, bike, rower, 10 min of burpees!).

Workout Notes: 

  1. It’s been a minute since we did this one.
  2. Gotta keep that weight pressed against your collar bones throughout the entire situp movement. You’ll be tempted to use the weight to help you do the situp by letting it drift forward. That’s wrong. The whole purpose of the weight is to make it harder to do situps.
  3. If you have to grunt to get the situp, you are doing them right!
  4. Throw a leg if you have to.
  5. “But, it hurts my hip flexors!” Um, that’s OK! Read THIS!
  6. Keep your legs straight!
  7. Don’t use your other hand to help. IOW just make it hover there and don’t touch the ground, or yourself with it. Now behave!
  8. Time that mile. Post time to comments.

Shpe Shifter

10 min AMRAP:

250 m row
20 hanging Aussies
20 alt. DB biceps curls 15/20 (L+R=1)

Post rounds completed.  Rest 1 min.

10 min AMRAP:

20 plate squats 25/45
20 lunge switches (L+R=1)
200m run

Post rounds completed.  Rest one min.

10 min AMRAP:

20 incline pushups
20 OH triceps ext. 15/25
20 mountain climbers (L+R=1)

Post rounds completed.

Workout Notes: 

  • A guy emailed me a pic of himself doing hanging Aussies from a treadmill with his feet on a stability ball once. A group I know of does hanging Aussies by lowering rings almost to the floor.
  • It’s simple, grab a plate 25/45, hug it like you LOVE it & squat. No weighted plates? A kid will do. Or a very large cat. Amy says her cat is, like, 40 lbs. Not joking.
  • Can’t believe I’ve been uploading exercises to YouTube for over 5 years and even after more than 452 vids uploaded, we still don’t have a “mountain climber” posted. I suck. I know I recorded one. Just don’t know what I did with it. The video demo I found is close. They just don’t know to touch the knee and elbow together at the top of every rep like we do.

Tusday Pull


100 situps
300 double unders


Complete 6 supersets.

5 chinups
12 DB bent rows AHAP
rest 2-5 min as needed

Post highest strings of consecutive double unders & weights used with row to comments.

Daily Extras – 5 min of pushups for PR. Post number of pushups to comments.

Workout Notes:

  • Rest as much as is needed between sets. You should be fully recharged when beginning a new superset.
  • Consider saving some of the situps for after the workout today.  Sometimes bent rows can do a number on the muscles of your low back.  We’ve found that (for some people) situps directly after a low back stressing workout can help to decompress your spine.
  • Now for some of you, putting your back into flexion (as with situps) is aggravating in and of itself.  In that case, consider some extensions.  Several sets (3-5 generally) of 15-20 superman back extensions could do the trick.
  • Understand – there is nothing inherently wrong with bent rows (or most other exercises, for that matter).  It is just that some of us are particularly affected negatively by certain movements.  When this happens, it is good to do some countering moves.  Learn which movements are best for you.  GPP trainers are always glad to help here.  Remember, if you have pain while performing a particular exercise, avoiding the move may not be necessary.  Sometimes the moves we shy away from the most are the very ones that would heal us.  That being said, there is no point in kicking a dead horse either.


For time:

rd 1 –
10 deadlifts 135/95
10 pullups
10 power cleans 135/95
400m run
400m row

rd 2 –
8 deadlifts 135/95
8 pullups
8 power cleans  135/95
400m run
400m row

rd 3 –
6 deadlifts 135/95
6 pullups
6 power cleans  135/95
400m run
400m row

Post time to comments.

Daily Extras – 

Add 100 double unders (333 singles) to each round.

Workout Notes: 

  1. Excited to get back on a heavy bar today!

Statca (OYC)

5 rounds – with purpose

20 DB halos 15/20 (R+L=1)
20 floor Jacks
20 side Jacks R
20 side Jacks L
20 Superman Jacks
20 swipers 15/20 (R+L=1)


For time:

20 squats (air)
200m run

30 squats (air)
400 m run

40 squats (air)
800 m run

40 squats (air)
800 m run

30 squats (air)
400m run

20 squats (air)
200 m run

Post time to comments.

Daily Extras – To each round add the same amount of situps and superman back extensions as you have done squats for.

Workout Notes:

  1. Note the two 800s back to back.
  2. Squats are named for how they are weighted.
  3. No sloppy squats!
  4. Many of you should be doing the extras today.


Warm-up – 25 pushups (strict)

3 straight sets of each:

20 OH triceps ext 15/25
15 side lateral raises 10/15 or AHAP
10 OH DB presses (strict) 15/25 or AHAP
5 BB push presses AHAP

Rest 2-5 min between ea. set.
Post reps successfully completed and weights to comments.

Daily Extras – 50 Aussie pullups


Workout Notes: 

  • It’s best if you begin with the push presses. That is, after the warm-up (pushups)
  • Side lateral raises are perhaps the most cheated on of all movements. The recommended weight is very high here. Don’t be afraid to decr weight. To do these right, be looking for ANY extra moves or momentum generated (slop!) – AND GET RID OF IT! Start with the DBs hanging at your sides. Not together in front of you. Stand rigidly, with slightly bent knees and elbows. Now, slowly raise the DBs until your arms are parallel to the floor. Pause the movement for 1 full second and
  • Troubles with SLRs?
  • Need full ROM on those OH strict presses today. Each movement must be done from shoulders (touch them with the weight) to arms fully extended. Those halfies you’d see in other places won’t do. Unless you are injured, half-reps are a cop out.
  • Rule for push presses: You must NOT allow your heels to leave the ground. This will require you to put more PUSH in your push presses. These are not thrusters.

Kick the Dust Up

For time:

200 m run
50 lunge steps (R+L=2)
30 situps
10 burpee snatches 25/35 (R+L=1)
50 double unders

400 m run
50 lunge steps (R+L=2)
30 situps
10 burpee snatches 25/35 (R+L=1)
50 double unders

800 m run
50 lunge steps (R+L=2)
30 situps
10 burpee snatches 25/35 (R+L=1)
50 double unders

Post time to comments.

Daily Extras – 

1 mile run
50 lunge steps (R+L=2)
30 situps
10 burpee snatches 25/35 (R+L=1)
50 double unders

Workout Notes: 

  • On the snatches – you may choose to alternate sides OR do all 10 R, then 10 L.
  • No double under? – 150 singles.
  • Watch carefully! Early in the workout we do R+L=2. Later we do R+L=1.

Snow Bird

AMRAP for 35 min:

25 ski squats (band) medium/heavy
25 kettlebell swings 25/35
25 burpees
25 double unders (75 singles)

Daily Extras – 

Run 400 m for every round you complete directly after the workout.

Ski Squat Extras



For time:

1 mile run
50 pullups
75 pushups
150 squats

Post time to comments.

Daily Extras – 3 sets of:

75 stab crunches
rest 30 sec.

Workout Notes:
  1. Post time to comments.
  2. The mile MUST be run (entirely) at the beginning.
  3. You may partition pullups, pushups & squats.
  4. Our “SuperFits” can do this workout in under 20 min

Chicken Hawk

10 front squats 65/95

2 rounds of:
100 tap down crunches
:90 sec legs only elliptical 8/10

10 front squats 65/95

2 rounds of:
100 superman back ext
:90 sec legs only elliptical 8/10

10 front squats 65/95

2 rounds of:
50 tick tocks R 25/35
:90 sec spin bike sprints (out of the saddle)

10 front squats 65/95

2 rounds of 50 tick tocks L 25/35
:90 sec spin bike sprints (out of the saddle)

Post weights used for FS to comments.

Daily Extras – 3 rounds each. Vets only.

Workout Notes: 

  • Go hard a the cardio bits. They are not meant to be a rest. Neither is the walk over there!
  • If no elliptical … row 300m
  • if no bike … row 300m


2 rounds for time.

15 burpees
35 V-ups
15 burpees
35 pushups
15 burpees
35 Aussie pullups
15 burpees
35 squats
15 burpees
35 KB swings 25/35

Post time to comments.

Daily Extras –

Put a 800m run after the pushups and after the KB swings of each round.

Workout Notes: 

  • It’s been a while since we did  this burpee workout. Haha, I can hear Judy right now saying, “No such thing!”
  • It’s a good point Judy!
  • This will be short for a couple of you. If you are one of those who will go under 20 minutes, you’ll need to do this at “Ludicrous Speed.” Like, seriously. You need to go fast.
  • If you are going for time, you might consider putting the 2 mi. run off until the end.
  • If you do it right (and you are ready for it – not one second before), you should be coughing all day after this.