HYROX

In pairs

AMRAP 8
30 Burpee DL
30 synchro Goblet Squat
30 cal ski

Rest 2

AMRAP 8
30 Gorilla Row
30 synchro KBS
30 push up
30 synchro V-up

Rest 2

AMRAP 8
60 WB
30 box jump
YGIG 1 lap farmers carry

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

COMPETE

Teams of 2 - Turf Engine

1.5KM Ski
400m run
1km ski
400m run
3km Assault bike
400m run
2km Assault bike
400m run
1.5KM row
400m run
1km row

40min Cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

For time:

25 Handstand Push Ups
75 Double Unders
25 Toes to Bar
50 Burpee Box Jump Over (24/20)
25 Toes to bar
75 Double Unders
25 Handstand Push Ups

*time cap: 20-25 minutes

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

10 minutes to build to a 1-RM:
Power Clean and Jerk

For time:
10 Power Clean and Jerk (135/95)
15 Bar Muscle Up
10 Power Clean and Jerk
15 Bar Muscle Up
10 Power Clean and Jerk

*time cap 15 minutes

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength (1/6)

Every 2 minutes for 5 sets:
Deadlift

set 1: 6 reps at 40%
set 2: 6 reps at 50%
set 3: 6 reps at 60%
set 4: 6 reps at 70%
set 5: Max reps at at 70%

In teams of 3

AMRAP for 15 minutes:
6 Burpee Pull Up or Strict Pull Up
9 Overhead Squat (135/95)
12 Deadlift (225/155)

*one teammate on each movement - you can start the next movement once the person infront of you has finished

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

EMOM for 32 minutes:
1. 15/12 cal AB
2. 15/12 cal Row
3. 15/12 cal Ski
4. Rest

*aim to complete each machine in 50 seconds or faster

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

AMRAP for 30 minutes:
800m Run
30 Toes to bar
2 lap Dual KB Farmer Carry (2x32/24)

*target 4+ Rounds

**perform as individual or partner workout

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength (1/6)

Every 2 minutes for 5 sets:
Bench Press

set 1: 6 reps at 40%
set 2: 6 reps at 50%
set 3: 6 reps at 60%
set 4: 6 reps at 70%
set 5: Max reps at at 70%

EMOM for 16 minutes:
1. 12/9 cal Ski
2. 4-6 Wall Walk
3. 12/9 cal Ski
4. 4-6 Dual DB Devils Press (2x50/35)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength (1/6)

Every 2 minutes for 6 sets:
Front Squat

set 1: 3 reps at 60%
set 2: 2 reps at 70%
set 3: 1 rep at 80%
set 4: 3 reps at 65%
set 5: 2 reps at 75%
set 6: 1 rep at 85%

AMRAP for 12 minutes:

10 Back Squat (135/95)
2 lap Run
8 Back Squat
2 lap Run
6 Back Squat
2 lap Run
4 Back Squat
2 lap Run
Max Back Squat

*barbell to be taken from the floor

**optional Rx+ 185/125

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"
Metcon Booty Day

30 Min EMOM

1. 20/20 Banded side steps
2. 45s DB Glute bridge hold
3. 12-15 Burpees
4. Max reps farmers walking lunge
5. Rest

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

WARRIOR WEDNESDAY

In pairs:

34 Min AMRAP

60 Cal row
60 DB box step over
60 DB thruster.
120 YGIG sit ups

REST 2:00

In remaining time AMRAP YGIG rounds:

5 DB devils clean
8 Cal row

Thrusters + devils clean = Double DB
Step overs = Single DB

L1 - 2x15lb-20
L2 - 2x22.5lb-25lb
L3 - 2x30lb
SPICY - 2x35lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

12 Min AMRAP:

20 Plate GTOH
15 Ring rows
10 Burpees

Rest 2:00

12 Min AMRAP:

20 Plate OH lunge
15 V-ups
10 Burpees

L1 - 15lb
L2 - 25lb
L3 - 35lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

3 Min on; 1 Min off x 8

1. AMRAP:

15 Wall balls
15 Double DB deadlifts
4 Lengths farmers carry

2. Max cal bike

**Alternate every round between 1 and 2.

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Push/pull strength

5 Sets:

8/8 half kneeling DB press
Max chin over bar hold (supinated)

Rest 2:00 after each set

"
"3 rounds for time:

15cal bike
15 double DB hang clean
15 double DB STOH

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Hyrox

In a pair or individual

40 Min AMRAP:

10-20-30-40-50....

Shuttle runs
Wall balls
Burpee broad jumps
Cal row

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Back rack lunge

Every 4:00 x 4

12 Slternating back rack reverse lunge
30s Sumo squat hold

**Same load accross sets for the lunges, heavier than last week "

For Time:

25-15-5

Box jump overs
SDHP
V-ups

L1 - 35lb
L2 - 45lb
L3 - 55lb
SPICY - 65lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Deadlifts

4 Sets:

4 Tempo deadlifts (31x1)

**All sets at the same load, same reps as last week just an increase in volume with one exra set. Can be the same or slightly heavier than last week.

"
"In pairs for time:

8min AMRAP; 1min rest x 2

3 rounds:

16cal bike
16 hang power snatch

Max pull ups in remaining time

L1 - 35lb
L2 - 45lb
L3 - 55lb
SPICY - 65lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Bench press

5 Sets:

3 Bench press
16alt. gorilla row

Rest 90s between sets

**For the bench press looking to stay within the 82-87% range "
"5min EMOM

8-15 toes to rings

5min EMOM

6-8cal ski

5min EMOM:

6 alt. DB hang snatch + 4 burpee over DB

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Front squats

A. Every 2:00 x 5

2 Front squats

**Building to a heavy 2

Then

B. at 80% of A, Max UB reps

"
"For time:

9 clusters
15 burpee over bar
21cal row
15 burpee over bar
9 clusters

L1 - 35-45lb
L2 - 50-55lb
L3 - 65lb
SPICY - 75lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Engine
In pairs
8min on // 2min off x4
400m run
10m sled push
20m burpee broad jump
- - -
500m row
50m farmers carry
5 rope pull ups
- - -
400m run
15 alt lunges
15 wall balls
- - -
500m ski
15 box step up
15 sit up

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Athletic development
3 rounds
6/6 single leg KB RDL
50/50m single arm farmers

3 rounds
3 tall landing box jumps
12 lateral skater jumps

Mixed modal
18minAMRAP
6 pull up
12 sit up
18 alt jump lunge

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Race
In pairs
Every 6min x8
In pairs
600m run
50m sled push
- - -
600m run
60m walking lunge
- - -
600m run
60m BBJ
- - -
600m run
60 wall balls

Both run
Share the stations

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Upper strength
Every 60sec x15
5-10 strict pull up
- - -
20m rope pull
- - -
10-12 DB Z press

Engine
3min max cal bike
- 3min rest -
90sec on // 90sec off x5
40% of 3min cals

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Race
For Time
3 rounds
600m run
500m row
50m BBJ
600m run
500m ski
100m farmers carry
45min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Lower strength
Every 2:30min x4
8-12 heavy goblet squat
15-20 unbroken WB
20 ait squats

Mixed Modal
Every 4min x5
400m run
20 burpee
max cal bike

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Functional Body Building

Upper strength
A: 5 rounds
5 bench press, 3sec down
20 palms up band pull aparts

B: 3 rounds
12 incline DB bench press, 2xDB
12 seated band low row

C: 3 rounds
8/8 half kneeling KB press
8/8 band lat pull down

D: 100 banded tricep push down
Every break = 10 close push ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Olympic lifting

Week 0 Snatch
A · 3 rounds
1 snatch pull
1 low hang muscle snatch
1 hang power snatch
BB - 40%

B · 4 rounds
1 low hang power snatch
1 hang snatch
65 - 75%

C · 5 rounds
1 hang snatch
75 - 85%

D · 4 rounds
Overhead squat
65 - 80% of snatch 1RM

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Barbell Club

Weightlifting
Every 30sec x6
1 squat clean, 50-65%
- rest 90sec -
Every 45sec x4
1 squat clean, 65-75%
- rest 90sec -
Every 60sec x3
1 squat clean, 75-85%

BB club
For Time
3 hang clean and jerk
200m run
5 hang clean and jerk
200m run
7 hang clean and jerk
200m run
9 hang clean and jerk
200m run
7 hang clean and jerk
200m run
5 hang clean and jerk
200m run
3 hang clean and jerk
18min cap
13min target

Rx: 185/125

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Hinge Accessory
3 rounds
8 DB RDL, 3sec down
12/12 single leg hiop thrust
50/50m single arm farmers carry
15mins to finish

Metcon
For time
In pairs
5 rounds
200m run
20/15 cal bike
20 goblet squat, 1x50/35
18min cap
15min target

YGIG movements
Player 1 = Run
Player 2 = Bike
Player 1 = Squat
Player 2 = Run
etc etc

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strict Press
5 rounds
5 strict press
15mins to finish

Upper accessory
3 rounds
10 DB bench press
16 alternating bent over DB row
16-20 alternating v-up
15mins to finish

Gymnastics capacity
Every 90sec x8
6 pull up + 12 push up + 15 air squat
- - -
20/15 cal row

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Power Clean
Every 60sec x4
1 hang power clean
1 power clean
50-65%

- rest 60sec -

Every 60sec x4
1 power clean
65-80%

Metcon
Every 4min x4
200m run
10 hang power clean
10 front squats

Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Metcon
In pairs
@ 0min
100 cal bike
80 wall balls
60 burpee
40 T2B

@15min
100 cal ski
80 wall balls
60 burpee
30 C2B

@15min
100 cal row
80 wall balls
60 burpee
20 BMU

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Front Squat
5 rounds
5 front squat, 50-75%
15mins to finish

Metcon
For Time
50 alt DB lunge
400m run
30 alt DB snatch
20 burpee over DB
30 alt Db snatch
400m run
50 alt DB lunge
16min cap
14min target

RX: 1x50/35

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"HYBRID"

Island run
-rest 3-
800m run
-rest 2-
400m run
-rest 1-
800m run
-rest 2-
Island run

Core finisher:
Every 2:00 x 3

10 V-ups
10s Hollow Hold
10 V-ups
10s Hollow Hold

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"ADRENALINE"

AMRAP 5
20/15 cal Row
15 WB
10 Dball clean to shoulder

Rest 2

AMRAP 5
200m Run
15 KBS
10 Dball Box step up

X 3

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"UNITE"

EMOM x 9
30 on: 30 off
1- Box knee tuck hold
2- Ring Body saw
3- Scapular retractions

4 sets:
5 strict pull up
10 push ups
Rest 90secs

E90secs x 6 Alt:
1- Bicep curls: 7 upper-7middle -7bottom
2- 20 Db OH Tricep extensions

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"V02"

Assault bike
EMOM x 5
40 secs hard: 20 seconds recovery pace

-rest 2-

Ski erg
EMOM x 5
20 seconds MAX: 40 seconds recovery pace

4 Rounds for time:
15 DBS
12 TTB
9 Box jump over
-rest 60 seconds between rounds-

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"UNITE"

Every 4 minutes x 4
8-10 each side Plate OH Bulgarian split squat
10 Plate Turtle Good mornings

Individual
For Time:
21 Devils Press
40 Air Squats
15 Devils Press
30 Air Squats
9 Devils Press
20 Air Squats

Double DB
TC: 18 minutes
Savage: 2x50lb/35lbs

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"MAYHEM"

Partner workout (Movement for Movement)

5 Rounds for time

9 Burpee DL
9 Single Db Thruster
9 Single DB overhead walking Lunge
3 Wall walks

TC: 35 mins
(P1 = 9 burpee DL, then P2= 9 burpee DL.. etc )

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

PARTNER WOD

YGIG, Share However

5 Rounds For Time

24/20 Cal Bike
24 TTB
16 Low Hang BB Snatches 95/65#
20 KB Box Step Overs 24"/20" 24/16kg
8 Syncro Burpees To Target

28 Min Cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

MetCon

Individual Workout

6 rounds
1 Round every 5 min

50m Single arm
Farmers carry 24/16kg
10 D-Ball slams 45/30#
10 Plated OH Lunges 25/15#
20 Plated Russian twists 25/15#
20/16 Cal Alternate Bike/Row

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

Front Squat Strength

E2MOM

5 Front Squats @70%

10 min Cap

Partner WOD
YGIG - Share However

AMRAP

24/20 Cal Bike
10 Hip Hang Power Clean 95/65#
16 KB Goblet squats 24/16kg

10 min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

TTB Strength (W1)
A) 4 Rounds (QUALITY)

10 Strict hanging knee raises
20-30 sec hollow hold
20 Alternating
V-Toe touches
60 Sec Rest

12 Min Cap

B) Individual Workout

For Time:

21 - 15 - 9

DU
American KB Swings 24/16kg
Dual DB STOH 50/35#

10 min Cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

PARTNER WOD

YGIG, Share However

26 Min AMRAP

24/20 Cal Row
16 Deadlifts 155/105#
16 pullups
20 Dual DB clean & jerks 50/35#
24 wall balls 20/14#

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

(Group 1 starts on Station A, Group 2 starts on Station B. Switch at 12:00 mark)

Station A (Racks): Every 2:00 x 4 Sets

6 Strict Overhead Presses @ RPE 8

Station B (Floor): Every 3:00 x 4 Sets

B1. 8–10 Bent-Over Dual DB Rows (1-sec pause at top)
B2. 10–12 Standing Dual DB Push Presses

Part C: All Together — 3 Rounds For Quality

12 Dual DB Hammer Curls
15 Resistance Band Tricep Pushdowns
15 Banded Face Pulls

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

In teams of 2:

40 min AMRAP

1000m Ski

12 Dual DB Devil Press (50/35 lbs)

30m Heavy KB Suitcase Walking Lunge

15 Burpee Broad Jumps

100m Farmers Carry (2 x 24/20kg)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Group 1 starts on Station A, Group 2 starts on Station B. Switch at 12:00

Station A (Racks): Every 2:30 x 4 Sets

5 Back Squats @ 78–82% 1RM

Station B (Floor): Every 3:00 x 4 Sets

10 DB Romanian Deadlifts (3-sec tempo down)
8 Bulgarian Split Squats / leg

Part C: All Together — 3 Rounds For Quality

12 BB Good Mornings
15 Weighted AbMat Sit-ups
45-Sec Weighted Plank Hold

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Part A: Every 90 Secs x 8 Sets (Individual)

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 65–75% 1RM

Part B: Teams of 2 — Chipper For Time (15-Min Cap)

30-20-10 Rep Scheme (Split 50/50 freely):

Power Cleans (115/75lbs)
Push Jerks (115/75lbs)
Bar-Facing Burpees

Directly into: 600/400m Team Run (Together)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

4 Mins Work / 1 Min Rest x 9 Intervals (3 Rounds Total)

A: 400m Run + Max Calorie SkiErg in remaining time

B: 30 / 25 Calorie Air Bike + Max Dual DB Box Step-Overs (24/20") in remaining time

C: 600m / 500m Row + Max Wall Balls (9/6 kg) in remaining time

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Part A: Every 2 Mins x 6 Sets (Individual)

5 Dual DB Clean & Push Press
10m Dual DB Front Rack Carry
5 Dual DB Renegade Rows

Part B: Teams of 2 — 10 Rounds For Time (16-Min Cap)
(I Go, You Go — 5 Rounds Each)

12/10 Calorie Row
10 Toes-to-Bar
8 Dual DB Front Squats (22.5/15 kg)
50m Shuttle Run Sprint

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Teams of 2

PART 1

5 Min max skipping (shared however)
5 Min shuttle runs / runner (shared however)

Into:

AMRAP X 15 - share everything

20 Kb sdhp @16
20 high box get overs
20 ball slams @30/45
20 alt KB reverse lunges @16
20 Pull Ups / Ring rows
10 Wall Walks

Into:

5 Min max skipping (shared however)
5 Min shuttle runs / runner (shared however)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

14 x AMRAP

5-10-15-20....ect
Cal ski
Weighted Russian twists
Burpee over the db

Rest 2:00

14 x AMRAP

5-10-15-20....ect
Cal bike
DB deadlifts
DB thrusters

Rest 2:00 (pack everything away)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

WEDNESDAY WARRIOR - TEAMS OF 2

2 km Row

Into:

4 Rounds shared:

20 Slamballs
20 Ping pong Wall ball sit up throws
20 Double db Hang cleans
20 Ping pong Wall Balls

Max meters Shared Row in remaining time

Time Cap: 40:00

RX:
14 Wall ball
45 Slam-ball
30/35 db's for cleans

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"WOD:

Alternate between A/B/C

A. 2:00 min on / 1:00 off x 3

10 DB devils press
MAX cal bike

Into:

B. 2:00 min on / 1:00 off x 3

10 Toes to bar / kipping knee raises
MAX cal Ski

C. 2:00 min on / 1:00 off x 3
12 Heavy Russian KB swings
Max accumulated dead hang

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

EMOM X 40

Min 1: 40sec Alternating Dual db glute bridge floor press
Min 2: 40sec gorilla box get overs
Min 3: 40sec body weight walking lunges
Min 4: 40sec max cal ass bike
Min 5: Rest

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Every 2:30 x 4

3 Back squats @75-80%
+
3 high box jumps

PART 2 - TEAM WOD

TEAMS OF 2

AMRAP X 30

24 Cal Row
16 GHD sit ups / ab mat sit ups
12 Clusters @ 55 lb
40 m Heavy Farmers Carry @16kg
12 Syncro slamball devil clean throws @30/45
24 Cal C2 bike / shuttle runs

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"HSPU Accessory work (week 3)

EMOM X 6

4-6 Controlled Box Strict HSPU / Pike push ups

Into strength set

Every 2:30 × 3

5 Bench Press
10 Ring Rows

Build towards a challenging but manageable working weight. No failed reps

WOD

"
6:00 AMRAP

12 x Russian KB Swings @16kg
12 x Box Step ups

Rest 2:00

Into:

6:00 AMRAP

9 TTB
6 Bar Facing Burpee
9 Calorie Ski Erg

Rest 2:00

Into:

6:00 AMRAP

6 x Hang Power Cleans @85
6 x Box jump overs
6 x cal row

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

TEAMS OF 2 (35:00 Cap)

BUY-IN

80 Cal Assault Bike (shared)

4 ROUNDS FOR TIME

4 Rope Climbs (shared)
20 Synchro AbMat Sit-Ups
16 Partner deadlifts together @155
20 × 10 m wall ball Shuttle Runs (shared) 20lb

*scale rope climbs to zombie climbs or bent over rows*
*scale deadlift weight where needed*

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

BMU continued... (week 3)

EMOM x 9

Min 1: 8-10 Hollow-to-Arch Kip Swings (progress to hip-to-bar attempts if they have good control).
Min 2: 20 second bar support hold
Min 3: 8-10 Box tricep dips

Into:

3 Sets: (practice)
4 Bar Muscle-Ups (variation)
*Low-bar transitions with controlled turnover*

Rest 60–90 seconds between sets. Focus on quality rather than rushing through reps.

WOD:

AMRAP 12

3 Laps bear crawl / handstand walk attempts
5 Kipping pull ups
8 Box jump overs

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Weightlifting

Every 2:00 X 6

Squat Clean
Hang Squat Clean
Push jerk

*Build in weight each set. Aim to go slightly heavier than last week*

WOD

20:00 AMRAP

12 x Hand release push ups
40 Double unders (have to practice)
12 x hang power snatches @45/55lb
400m Row

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Ascending Ladder — 30 Min Cap
2-4-6-8-10-12-14-16-18-20… keep climbing until the cap.

DB Thrusters
Box Jump-Overs
V-Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

40min EMOM

Min 1: 12/10 Cal Ski
Min 2: 3/4 Wall Walk
Min 3: 12 Burpees
Min 4: Max ball slams
Min 5 Rest

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

20Min AMRAP individual

10 KB High Pulls = 1 point
10 Ring Dips = 2 points
10 V-Ups = 1 point
10 Sandbag Squats = 2 points
Athletes choose their order and strategy.
At 6:00 and 12:00min 2min max-cal Bike. Every calorie earns 1 bonus point.
Score: Total points.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

You Go, I Go

24 min AMRAP
Partner A completes:

12/10 Cal Bike
10 DB Bench Press
8 Box Step-Ups
Partner B rests. Then switch.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Partner for time

For Time:

3000m Row
80 Wall Balls
70 KB Swings
60 Pull Ups
50 Alt DB Hang Cleans & Jerk
40 Burpee box get overs
30 Devils Press 2 x DB
Every 3 minutes: Stop and complete 12 synchronized air squats

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Tabata
Superman hold

Tabata
Hollow hold

Deadlift
Build to a heavy set of 5

WOD

21-15-9 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

5 x 3 reps strict chin-over-bar pull-ups

4 x 8 reps archer rows

4 x 8 DB Bench Press

WOD

AMRAP 12:
6 shuttle runs
12 chest-to-bar pull-ups
24 double-DB step-ups (35/50 lb) (20/24 in)
– 1 shuttle is 25 ft down and back.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

On a 20:00 clock:
Build to a 3-rep-max front squat

WOD

For time:
40-cal bike
40 wall-balls (20/30 lb) (9/10 ft)
30-cal bike
30 wall-balls
20-cal bike
20 wall-balls

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

4 x 8 reps kipping swings

5 x 10 reps alternating single-leg v-ups

5 x 5 reps alternating single-leg T2B

WOD

"10 rounds for time:
200m ski 10 toes-to-bars
12 burpees to a target
– Burpee target is 6 inches above the fingertips with arms overhead.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

EMOM 10:
3 hang power cleans
– Build in load to heavier than workout weight.

WOD

Every 2:00 for 5 sets:
16/20-cal row
Max hang power cleans (75/115 lb)
– Rest 2:00 between sets.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

HYROX

INDIVIDUAL or PAIRS: 5 minutes on: 1 minute off x5

400m run buy in

1. Ski-erg
2. Row
3. Walking lunge (no weight for racers)
4. Burpee broad jump
5. Wall balls

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

PARTNER
Repeat For 4 Rounds

800m Row - Split As Needed

30 Wall Balls
20 Alternating DB Snatches
20m Burpee Broad Jumps
30m Sandbag Walking Lunges
15/12 Cal Assault Bike

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Tuesday

5 Sets - Every 6 Minutes

15/12 Cal Assault Bike
250m SkiErg
15 Box Jump-Overs
12 V-Ups

Rest for the remainder of each 6-minute window.

Finisher - 8 Minutes
Alternate Every Minute:

Minute 1: 12/10 Cal Row
Minute 2: 40 seconds Max-Rep Russian KB
Swings

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

HYROX

E9 min x 4

A:

200m farmers carry
400m run
500m ski
40-50 WB

B:

1km run
750m Row

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Teams of 2, 4 Rounds: 7:00 AMRAP (split however), 1:00 rest between (31 min):

12 Alternating DB Clean & Jerk (50/35 lb)
12 Burpee Box Jump Overs (24/20)
30m DB Farmers Carry (2 x 50/35 lb)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Teams of 2, Every 5:00 x 6 (30 min):

20/16 Cal Bike (split however)

Then max rounds in the time left:

10 DB Hang Power Cleans (2 x 50/35 lb)
10 Ring Dips (box dips to scale)

Score: total rounds and reps

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

STRENGTH

A. Back Squat: Every 1:30 x 5, 2 reps @ RPE 8-9

B. EMOM 9, repeat x 3:

Min 1: 8 Strict Pull-Ups (add weight if able)
Min 2: 30m Sandbag Shoulder Carry (100/75 lb, switch shoulders halfway)
Min 3: 12 Heavy KB Swings (32/24 kg)

CONDITIONING

Every 5:00 x 4 (20 min):

800m Run

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

STRENGTH

Every 3:00 x 5 (15 min), all three each round:

A1. 4/leg Front-Rack DB Split Squat (heaviest of the cycle)
A2. 8/side Single-Leg Hip Thrust (shoulders on bench)
A3. 20 sec L-Sit Hold (tuck to scale)

METCON

EMOM 20, repeat x 5:

Min 1: 10/8 Cal Ski
Min 2: 10 DB Squat Cleans (2 x 35/25 lb)
Min 3: 10 Toes-to-Bar
Min 4: 10 Slam Ball Over Shoulder (30/20 lb)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

35 min AMRAP:

20 Wall Balls (20/14 lb)
16 KB Goblet Reverse Lunges (alternating, 24/16 kg)
12 Alternating KB Snatch (24/16 kg)
8 Chest-to-Bar Pull-Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

STRENGTH

Every 3:00 x 5 (15 min), all three each round:

A1. 5 DB Bench Press (heaviest of the cycle)
A2. 5 Strict Pull-Ups (add weight if able)
A3. 30 sec DB Dead Bug (slow, alternating, holding 1 DB)

METCON

5 Rounds For Time (20 min cap):

18/15 Cal Row
15 Wall Ball Sit-Ups (20/14 lb)
12 DB Thrusters (2 x 35/25 lb)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Every 5:00 x 7 (35 min), each round for time, rest the remainder:

30 Double Unders
20 DB Front Rack Step-Ups (2 x 35/25 lb, 24/20)
10 KB Sumo Deadlift High Pulls (24/16 kg)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

For Time (25 min cap):

40/32 Cal Bike
40 Wall Balls (20/14 lb)
40 Box Jump Overs (24/20)
40 KB Swings (24/16 kg)
40/32 Cal Bike

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Teams of 4

4 rounds through 4 stations, 1:30 work / 1:00 rest and move (40 min):

Station 1: max Worm Bag Front Squats (bag on shoulders, team squats together)
Station 2: max Sandbag Over Box (100/75 lb, 24/20)
Station 3: max Alternating KB Snatch (24/16 kg)
Station 4: max Cal Ski

Score: total team reps and cals

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Every 2:00 x 5: 1 Squat Clean, building to a heavy single

4 Rounds: 5 min AMRAP, 1 min rest between (23 min):

12/10 Cal Bike
10 Ground-to-Overhead (95/65 lb)
8 Ring Dips (box dips to scale)
Score: total reps

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

BENCHMARK

5,000m Row, for time (solo)
Newer athletes: 3,000 to 3,500m, or aim to finish in about 25 min
Teams of 2 relay the 5,000m, switch every 500m (not a benchmark score)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Every 2:00 x 5, best quality set each round,
round 5 = max unbroken:

Level 1: 5 Jumping Bar Muscle-Ups (from a box)
Level 2: 2-3 Bar Muscle-Ups (band-assisted if needed)
Level 3: 3-5 Bar Muscle-Ups

4 Rounds For Time (18 min cap):

15/12 Cal Bike
10 Burpees to Target
5 Bar Muscle-Ups (Level 1 jumping from a box, Level 2 band if needed, Level 3 unassisted)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

STRENGTH

Every 2:00 x 5: 2 Deadlifts, building to a heavy double (RPE 9)

ACCESSORIES

EMOM 6, alternating:

Odd: 20m/side Heavy KB Suitcase Carry (32/24 kg)
Even: 20 sec Hollow Hold

3 Rounds For Time (16 min cap):

20/16 Cal Ski
15 Shoulder-to-Overhead (95/65 lb)
10 Toes-to-Bar

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Engine
In pairs

For Time

800m run
1,000m ski
800m run
100 wall balls
800m run
1,000m row
800m run
80m burpee broad jump
800m run
1,000m row
800m run
100 wall balls
800m run
1,000m ski
800m run
52min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Alt worlds greatest stretch
Pigeon push ups
- - -
Sprint starts
Lateral lunge
alt dead bugs

Athletic development
4 rounds
3/3 single leg seated vert jump
8-12 rotating ball slam
16 alt explosive step up
15mins to finish

Mixed modal
For Time
In pairs
80 cal bike
60 box step over, 2x50/35
40 sandbag clean
200m farmers carry
40 sandbag clean
60 box step over, 2x50/35
80 cal bike
28min cap
22min target

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Race
In pairs
Starting every 10mins
400m run
100m sled push
400m run
- - -
400m run
160 wall balls
400m run
- - -
400m run
400m farmers carry, 50m lengths
400m run
- - -
400m run
160 alt lunges
400m run

Both run all runs, work is shared, first runner back can start

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Wall book openers
Shoulder CARs
- - -
2 rounds
20 palms up band pull aparts
20sec dead hnag + 10 scap pull up
20 bear crawl shoulder taps

Upper strength
4 rounds
10/10 half kneeling DB press
8-12 ring row, 3sec down
10m hand over hand sled pull
15mins to finish

Engine
Every 3min x6
10-15 cal row, ski & bike
Choose an amount of work you can
hold for all 3 machines for 6 rounds
Ideally earning ~30sec rest per round

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Alt worlds greatest stretch
Pigeon push ups
Leg swings
Calf raises
Pogos

Race
Every 9min x5
1,000m run + 50m sled push
- - -
1,000m run + 80m burpee broad jump
- - -
1,000m run + 200m farmers carry
- - -
1,000m run + 100m sandbag walking lunge
- - -
1,000m run + 100 wall ball

Very aggressive intervals
target <5min runs / 4min stations

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Seated hip rotations
Adductor reach unders
- - -
2 rounds
6 reps, Single DB RDL
6 reps, kneeling side bridges, 3sec pause
6 reps, bench adductor knee raises, 3sec pause

Lower strength
3 rounds
24 alt reverse lunge from plate, 2xDB
6/6 single arm DB sit up
12mins to finish

Mixed Modal
For time
3 rounds
800m run
40 cal bike
20 burpee
25min cap
20min target

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Functional Body Building

Lower strength
A: 5 rounds
5 front squat, 3sec down
10 double KB dead bug

B: 3 rounds
12 double KB sumo RDL, slow on way down
20 alt v-up

C: 3 rounds
8/8 goblet front foot elevated pslit squat, 3sec down
12-16 alt hanging knee raise

D: Sled finisher
🙂

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Olympic lifting

Week 10 Total
A: 2 rounds
1 muscle snatch
1 overhead squat
1 snatch
BB - 40%

B: Snatch prep
Complete one single at:
60, 70 and 80%

C: Snatch
Three Attempts
suggested 85-88, 90-95, 100%

D: 2 rounds
1 muscle clean
1 front squat
1 split jerk
BB - 40%

D: C&J practice
Complete one single at:
60, 70 and 80%

C: C&J
Three Attempts
suggested 85-88, 90-95, 100%

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Barbell Club

Weightlifting
Every 2min x6
1 squat clean
Build to a heavy single

BB club
For Time
3 hang clean and jerk
200m run
5 hang clean and jerk
200m run
7 hang clean and jerk
200m run
9 hang clean and jerk
200m run
7 hang clean and jerk
200m run
5 hang clean and jerk
200m run
3 hang clean and jerk
18min cap
13min target

Rx: 185/125

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Deadlift
Build to a heavy single
15mins to finish

Metcon
For time
5 rounds
6 squat clean, 185/125
12 burpee over bar

13min cap
9min target

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Press strength
Build to a heavy single
10mins to finish

Upper accessory
3 rounds
50/50m single arm farmers carry
12 tall kneeling landmine rotations

Gymnastics capacity
Every 2min x6
18/15 cal row
1 set max reps C2B

Score = total C2B

*60sec cap on row cals
Deduct any left over cals fro T2B total

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Power snatch
Every 2min x6
Build to a heavy single
Start at ~75%

Metcon
For Time
600m run
15 power snatch
400m run
12 power snatch
200m run
9 power snatch
15min cap
10min target

Rx: 135/95

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Metcon
In pairs
@ 0min
200 cal Bike
100 box jump over
50 wall walks

@ 20min
200 cal Ski
100 burpee
50 bar MU

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Back squat
Build to a heavy single
15mins to finish

Metcon
For Time
30 alt DB hang clean and jerk, 1x50/35
30 lateral burpee over DB
60 alt overhead DB lunge, 1x50/35
30 lateral burpee over DB
30 alt DB hang clean and jerk, 1x50/35

12min cap
8min target

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

HYROX

PAIRS:
1km run buy in

@8 minutes:

1000m ski
60 WB
1000m row
60 down up
2km assault bike
60 WB

Buy out: 1 km run

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

COMPETE

Every 8 minutes x 4

A: 400m run
20 burpee broad jump
40 cal C2 bike

B: 500m row
40 walking lunges
400m run

C: 400m run
40m Sled push
30 Gorilla row

D: 600m ski
50 WBs
2 lap farmers carry

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

HYROX

INDIVIDUAL or PAIRS: 5 minutes on: 1 minute off x5

400m run buy in

1. Ski
2. Row
3. Walking lunge (no weight for racers)
4. Burpee broad jump
5. WB

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

COMPETE

Teams of 2
Every 6mins x6

A.
15 sync burpees over DB
30 DB hang squat clean
Max cal ski

B.
400m run
50 Box Jump
Max cal row

C.
40 cal assault bike
30 push ups
Max YGIG Chest carry

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

With a partner

Every 10-12 minutes for 3 sets:
1.
400m Run
4 lap KB Farmer Carry (HEAVY)
400m Run

2.
400m Run
2 lap Burpee Broad Jump
400m Run

3.
400m Run
1000m Ski
400m Run

*run together / share reps however - 1 works. 1 rests.

**aim to complete each set in 8-9 minutes or faster

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

EMOM for 30 minutes:

1. 1-2 Lap Run
2. 10 Dual KB Hang Clean and Jerk
3. 10-15 Dual KB Squat
4. 15-20 Box Jump Over
5. 1-2 Lap Run
6. Rest

*aim to complete each station in 45 seconds or faster "

A.
Every 2-3 minutes for 3 sets:
30 second Lunge Iso Hold (each side)
3 Seated Box Jump

B.
Every 3 minutes for 5 sets:
10 alternating Deficit DB Farmer Lunges
10 Kickstand single DB RDL (each side)

C.
AMRAP for 5 minutes:
15 Side Plank Bends (each side)
15 Toes to KB

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

With a Partner

AMRAP for 30 minutes:
6 rounds:
3 lap Run (together)
15 Burpee to plate
30 Wall Ball

In remaining time

Max cal AB

*share reps / cals however - 1 works. 1 rests.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

6 Sets:

20/15 cal Row
15 Push Ups
10 Strict Pull Ups / Banded Strict Pull Ups

Rest 2 minutes between sets

*time cap: 30 minutes

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

3 Sets:
8 minutes on / 2 minutes off
1.
9/6 cal AB
9 D-Ball Ground To Overhead
9 D-Ball Box Step Over

2.
12/9 cal AB
12 alternating D-Ball Lunge (hold anyhow)
12 Box Jump w/ Step Down

3.
15/12 cal AB
15 D-Ball Clean
15 D-Ball Squat

*alternate between for 1 set of each

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength (6/6)

1 set:
Max unbroken Wall Facing Handstand Push Up (strict or kipping)
Into
2 sets:
80% of Max Wall Facing Handstand Push Up

*perform a set every 3 minutes

For time:
400m Run / 5 Laps
30 Burpee Box Jump Over (24/20"")
400m Run / 5 Laps
20 Burpee Box Jump Over
400m Run / 5 Laps
10 Burpee Box Jump Over

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Weightlifting (6/6)

Every minute for 8 minutes:
1 Power Clean

*add weight each set - buliding to 1-RM for the day

AMRAP for 12 minutes:
60 Double Unders
15 Burpee Over Bar
10 Power Clean (135/95)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength (6/6)

Every 2 minutes for 5 sets:
3 Sumo Deadlift
3 Broad Jump

*add weight each set

3 Rounds for time:
25/20 cal AB
20 alternating DB Farmer Lunge Steps (2x50/35s)
15 Strict HSPU

*time cap: 15 minutes

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

With a partner

3 sets:
8 minutes on / 2 minutes off
1.
1200m Ski
Max Burpee To Plate

2.
1200m Row
Max Distance Row

3.
120 cal AB
Max Distance Farmer Carry (2x24/16kg or 2x32/24kg)

*run together - share distance / reps however - 1 works. 1 rests.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Gymnastics (6/6)

15 minutes of Handstand Walk Play
- Partner assisted holds or walks
- HSW to the wall
- Max distance walks
- Obstacles

4 Rounds:
5 lap Run
15 Chest to Bar / Pull Up
20 Dual DB Shoulder to Overhead (2x50/35s)

*time cap: 12-14 minutes

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength (6/6)

Every 2 minutes for 6 sets
3 Back Squat

*add weight each set - building to a 3-RM for the day

4 Rounds for time:
21/18 cal Row
15 Toes to bar
9 Dual KB Squat (2x24/16s)

*time cap: 12 minutes

**optional Rx+ 2x32/24kg

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Weightlifting (6/6)

Every minute for 10 minutes:
1 Clean and Jerk

*add weight each set - building to a 1-RM for the day

EMOM for 12 minutes:
1. Max Double Unders
2. Max Dual DB Devils Press (2x50/35s)
3. Max Dual DB Box Step Up (20"")
4. Rest

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"HYBRID"

Every 6 minutes x 6

Alternate Buy in:
A:400m Run
B: 0.8 Assault Bike

In remaining time

AMRAP 1
10 Push ups on DB
10 Renegade row
10 Burpee DB DL

AMRAP 2:
10 Box Jump up
10 Box Step Over
10 Down ups

AMRAP 3:
10 V-ups
10 Strict Knee Raises
10 Lying Leg Raises

*complete 2 rounds of the same AMRAP and pick up where you left off before moving on.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"

Metcon Booty Day

Every 2:30 x 5

8 Cal bike
8/8 DB RDL

Every 2:30 x 5

8 Cal bike
8/8 DB bulgarian split squat

Every 2:30 x 5

8/8 Rower adductor slide
20 Jumping lunges

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Warrior Barbell

In pairs for time:

100 Synchro plate hops
80 Cal row
60 Wall balls
40 Synchro KBS
20 Synchro goblet reverse lunge
40 Synchro KBS
60 Wall balls
80 Cal row
100 Synchro plate hops

L1 - 8kg
L2 - 12kg
L3 - 16kg
SPICY - 20kg

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"ADRENALINE"

4 Rounds with a partner

500m/400m Row
60 KBS
500m/400m Ski
60 Wall Balls

Max Laps YGIG D-ball carry in remaining time

TC: 35 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"

30 Min EMOM:

1. 10 Cal ski
2. 40s Dead hang
3. 20-24 Sit ups
4. 16 alt. Gorilla row
5. Max Burpees
6. Rest

L1 - 2x15lb
L2 - 2x22.5lb
L3 - 2x25lb
SPICY - 2x30lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"
Every 1:30 x 12
(Alternating between A and B)

A. 10-12cal row

B. 8 jump squats + 10 alt. DB hang clean and jerk

Rest until 21:00

For time:

30cal row
30 DB goblet squat
30 no push up burpee over DB
30 DB goblet squat
30cal row

L1 - 15lb
L2 - 22.5-25lb
L3 - 30lb
SPICY - 35lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Push/pull strength

5 Sets:

8-10 Alternating seated Z-press
70-80% of last weeks max reps pull ups

Rest 2:00 after each set

**Heavier than last week on the Z-press "

15Min AMRAP:

5-10-15-20....ect

Slam ball cleans
Push ups

**After each round 4 lengths slamball carry.

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"UNITE"

4 Sets in Pairs:
1 works: 1 rests
6-8 Ring Dip/ Box Dips
8 each side Chainsaw Row

AMRAP 20 (individual)

400m Run
15 Db Floor Press
200m Run
12 Dbl DB Hang clean
1 Lap of the gym Farmers Carry (DBs)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"

Hyrox

In a pair

100 Shuttle runs
700m Row
100 Walking lunge steps

80 Shuttle runs
700m Row
80 Gorilla rows

60 Shuttle runs
700m Row
60 Burpee broad jumps

40 Shuttle runs
700m Row
40 KBS

36 Min time cap

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Back rack lunge

Every 4:00 x 4

16 Alternating back rack reverse lunge
8-12 Rower adductor slides each side

**Same load accross sets for the lunges, heavier than last week "

In pairs

14 Min AMRAP:

P1 - 12 Cal ski

P2 - Max double DB devils squat clean

**Score = total number of devils squat cleans + cals on the ski erg

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Deadlifts

3 Sets:

4 Tempo deadlifts (31x1)

**All sets at the same load, heavier than last week

**Load should feel challenging for the last rep. "

In pairs for time:

100 Cal row
80 Pull ups
60 Power snatch
40 Pull ups
20 Power snatch

L1 - 45lb
L2 - 55lb
L3 - 65lb
SPICY - 75lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Bench press

5 Sets:

4 Bench press
10/10 banded kneeling horizontal row

Rest 90s between sets

**For the bench press looking to stay within the 77-82% range "
"4 RFT:

12 toes to bar
10 DB snatch
8 burpee box jump overs

REST 1:00 between rounds

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"V02"

PAIRS YGIG
P1: 45 seconds on / P2 rest
P2: 45 seconds / P1 rest

CHIPPER

80 Burpee Over Db
160 DU (320 single under)
80 TTB
160 Box Step over
80 DB Reverse Lunges
160 DB Snatch

Cap 33

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"

Bench press

5 Sets:

4 Bench press
10/10 Banded kneeling horizontal row

Rest 90s between sets

**For the bench press looking to stay within the 77-82% range "

4 RFT:

12 Toes to bar
10 DB snatch
8 Burpee box jump overs

REST 1:00 between rounds

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Front squats

A. Every 2:00 x 4

3 Front squats

**Building to a heavy 3

Then

B. at 80% of A, Max UB reps

"
"12min AMRAP:

2 hang power cleans
30 double unders

**Every round add 2 power cleans.

L1 - 55-65lb
L2 - 75-85lb
L3 - 95lb
SPICY - 105lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"UNITE"

EMOM x 12

1- 10-12 Heavy Goblet Squat
2- 20 secs each side SL Wall Sit
3- 30 seconds Jumping Lunges

EMOM x 18
1- 12/9 Cal Assault Bike
2- 3-5 reps each side DB Squat Snatch
3- 30 secs Plank / HSH

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"MAYHEM"

Pull up Workshop - Goal.Shapes & Rhythm

3 Sets:
5 second Hang in Hollow + 5 second Hang in Arch + 5 Kip Swing

3 Sets:
5/5 SL Box Kipping Pull up

3 Sets:
5 FQ Pull Ups / 5 1/2 Kipping Pull Ups

AMRAP 30

In Pairs
100 Cal Row
20 Pull-up
30 Dbl DB Push press
40 Cal Ski
50 Synchro Ab Mat Sit up

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

HYROX

Every 10 mins. x 4

A.
160m Farmer's Carry
400m Run
500m Ski
40-50 WB

B.
1km Run
750m Row

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Teams of 2 - 30 minute window

1 work / 1 rest (only wall balls ping pong)

BUY-IN

2 Miles bike

Into:

2 Rounds :

40 DB box step ups
60 Ping pong Wall Balls
80 Double unders / 160 single under (each complete 80 / 160 before moving on)

Max bike in remaining time with a twist

P1: 7 Bike
P2: Wall sit

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

EVERY 6:00 × 6

36 minutes total
5:00 work cap / 1:00 rest

1.
600m Row
Max Wall Walks

2.
600m Ski
Max DB Walking Lunges

3.
20-30 Cal Assault Bike (scale accordingly)
Max Burpee Broad Jump over double block

4.
Max shuttle sprints high box get-overs

5.
600m ski
Max V-ups

6.
600m row
Max Slamballs

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

TEAM of 2

30 banded shuttle runs crossfit to metcon (together holding on to band)

Into:

2-4-6-8-10-12-14....

Alternating DB Hang cleans (35lb)
D- Ball bear hug squats
D-ball over shoulder @45
Farmer Carry (2x16/20kg)
Calories bike

TC: 35min.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

In teams of 2 - Share everything

Buy in: 100 Cal row

Part 1 - 5 rounds:

16 TTB / Knee raises
16 Burpee box jump overs
16 DB Snatch

Part 2 - 5 rounds:

16 Down ups
16 Pull ups / banded / jumping / ring rows
16 DB Goblet lunges

Remaining time: Max cal Row

TC : 40Min.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Amrap x 14

10 Pike push ups
12 Hollow plate pass
10/10 Single arm banded Row
1 Minute only arms ski

Rest 1:00 between sets

Amrap 14

10 Supine Med ball chest pass
12/12 Side plank hip Abductions
14 PVC in band Lat pull down
10 Cal full ski

Rest 1:00 between sets

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

3:00 EMOM x 60%

8 reps back squats

3:00 EMOM 70%

6 reps back squats

4:00 EMOM 80-85%

4 reps back squats

WOD

Teams of 2

BUY-IN

1000m SkiErg (shared)

AMRAP × 15 MIN

20 Box Jump Overs
16 Dual db devil press
12 Pull-ups
8 GHD Sit-ups (each)
4 × 10m Bear Crawls

CASH-OUT

1000m Row (shared)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Hspu skill work

Spend few minutes to go through progressions for the workout and scaling options.

Benchmark WOD
Holleyman* - 30 Rounds for time

5 Wall balls @14
3 Handstand push ups
1 Power Clean

155lb (hero wod weight)

L1: 55lb
L2: 65lb
L3: 75lb
RX:85/95lb

Time cap: 35-40 min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

WOD - Team workout

Amrap 30

800m ski
10 Partner deadlifts @155
16 Toes to bar / Rings
16 Barbel front rack lunges @75
800m C2 Bike Erg / 20 Shuttle sprints
10 Lengths Kettlebell F. Carry (2x16kg)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength - Weightlifting day

Every 2 minutes for 5 sets:

3 Hang squat clean and jerks

*add weight each set*

WOD

EVERY 3:00 × 5 ROUNDS

12 Cal Assault Bike
8 Hang power Snatches
*Rest remaining time*

Suggested weights:
L1: 35 lb
L2: 45 lb
L3: 55 lb
RX: 65/75lb

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

MU Progressions

1. Jump to Hollow + Arch
2. Jump to Hollow + Arch + Feet Rise + Hip Extension with Straight Arms
3. Low-bar or box-assisted muscle-up transition drills and preparation for the workout

Part as warm up
3 sets
8 - 10 DB Floor Press
8 - 10 Ring Rows

WOD

4 ROUNDS FOR TIME

300m Row
3 Bar Muscle-Ups
12 Alternating DB Box Step-Ups
16 AbMat Sit-Ups

TC : 18Min.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

2 Rounds

3-minute test
Max cal on the Bike.

Rest 2min

6-min test
Max alt DB snatches.

Rest 2 min.

3-min test
Max Burpees

Rest 2 min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

3 Rounds IGYG

Teams of two
Once both partners have completed one exercise you move on to the next.
one Partner works for two min while the other rests

2 minutes of Ski
2 minutes of alternating DB strict press
2 minutes of bear crawls
2 minutes of KB high pulls

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

6 rounds

6 explosive box jumps
8 heavy KB deadlifts
10 T2B

Rest 60 sec between rounds.

3km Row

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

30Min. AMRAP

15/12 cal Bike
12 Sandbag ground-to-overhead
DB Bench Press Press
22 Wall Balls

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Complete in order:

50 alt DB hang clean & Jerk
50 box step-ups
50 ball slams
50 alt DB reverse lunges
30 Pull Ups
20 Wall Walks
1000m Ski

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Clean Complex
1 Clean Pull
2 Cleans
build to Heavy

WOD

4 rounds for time of:

25 deadlifts (125/185 lb)
25 push-ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

5 x 10 reps alt single-leg v-ups
5 x 10 reps GHD hip extensions
5 x 5 reps kipping toes to chest height
5 x 10 T2B

WOD

4 rounds for reps:

3:00 bike cals
2:00 DB Turkish get-ups (25/35 lb)
1:00 Sit ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

3 Rounds

10 Goblet Squats
8 KB front-rack walking lunges, moderate

WOD

For time:

50 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges (125/185 lb).

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

4 x 8 reps Russian Push ups

5 x 3 reps full wall-walk + :03 hold

6 Min Handstand walk practice

WOD

20 rounds for time of:

21 double-unders
7 burpees

– At 0:00 and 10:00, complete a 500-m row.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

5 x 8 R/L front rack KB Bulgarian split squats

WOD

Every 5:00 x 5 sets:

8 Back Squat (136/95)
:30 rest
250m Ski

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

PARTNER WOD

YGIG, Share However

5 Rounds for time

600/500m Row
16 Pull-ups
18 Hang Power Cleans 135/95#
20 Box Jump Overs 24/20"
10 Dual DB Devils Press 50/35#

30 min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

MetCon

Individual Workout

A) 15 Min AMRAP
Rule: Every 3 min
go for a 200 Meter run
Starting on 0

20 Crunches
12/10 Cals Bike
8 Burpee to target

1 min rest

B) 40” On / 20" Off

Alternate Between 1, 2, 3 & 4 (3R)

1 - Max Cal Row
2 - Max Sit- ups
3 - Max Cals Bike
4 - Max Mountain Climbers

(12 Min)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

Functional Body Building

4 Full Rounds

A) Superset:

- 10 Duel DB
Bicep Curls

- 10 Alternating DB
Chest press on Wall Ball

Rest 60 Sec

B) Superset:

- 8 Chin ups
- 12 Band Tricep Extentions

Rest 60 sec

Cap 16min

Partner WOD
YGIG - Waterfall Style

4 rounds For time

12/10 Cal Row
12 wall balls 20/14#
10 Dual DB Thrusters 50/35#

10 min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

Individual Workout

A) 4 rounds for time

400 meter run
12 V-Situps
5 Handstand Push-ups
20 KB Russian Twists 12/8KG

13 Min Cap

Rest 60 Sec

B) 12 Min AMRAP

40 DU
20 Crunches
6 Pull-ups
6 Burpee over KB

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

PARTNER WOD

YGIG, Share However

6 Rounds for
time

24/20 Cal Bike
24 TTB
12 Syncro KB
Goblet squats 24/16 KG
28 Dumbell snatches 50/35#

30 Min Cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

BLOCK A | 4 Sets (Rest 90s)

8-10 Dual DB Floor Presses
10 Heavy Single-Arm DB Rows / arm (Plyo box hand support)
12 Deficit Push-ups (Hands on DB handles)

BLOCK B | 4 Sets (Rest 90s)

5 Floor-to-Overhead Barbell Strict Press
10 Dual DB Gorilla Rows (Alternating from floor)

BLOCK C | 3 Rounds

10 Dual DB Z-Press
12 DB Hammer Curls
15 Banded Tricep Pushdowns

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

42-Min Cap | Teams of 2 (1 Works, 1 Rests | All Runs Together)

BUY-IN: 1200m Run Together

80 Wall Balls (9/6 kg)
600m Run Together
70/56 Calorie SkiErg
600m Run Together

50 Synchronized Burpee Broad Jumps

600m Run Together
70/56 Calorie Row
200m Farmer’s Carry

CASH-OUT: 800m Run Together

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

BLOCK A | Barbell Deficit Sumo Deadlift (Rest 2 Mins)

5 Sets x 5 Reps @ 78-80% (Deficit on 25kg plate)

BLOCK B | 3 Sets (Rest 90s)

10 Walking Goblet Lunge Steps

10 Heavy DB Romanian Deadlifts

45s Dual KB Suitcase Hold

BLOCK C | 3 Rounds For Quality

15 Heels-Elevated Goblet Squats

25 Standing Calf Raises

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

PART A | E2MOM x 8 Sets (12 Mins)

1 Hang Power Clean + 1 Squat Clean + 2 Push Jerks

PART B | 4 Rounds For Time (10-Min Cap)

8 Dual DB Clean & Push Press (22.5/15 kg)
12/10 Calorie Row
10 Box Jump Overs (Step down)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

42-Min Cap | Teams of 3 (1 Works, 2 Rest | All Runs Together)

Round 1:
800m Team Run (Together)
150/120 Calorie Air Bike
100 Burpees

Round 2:
800m Team Run (Together)
150/120 Calorie SkiErg
100 Russian KB Swings (24/16 kg)

Round 3:
800m Team Run (Together)
150/120 Calorie Row
100 Wall Balls (9/6 kg)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

PART A | 4 Sets For Quality (Rest 75s)

10 Deficit Push-ups (Hands on DB handles)
8 Strict or Weighted Pull-ups (or C2B)
15 Dual DB Floor Presses

PART B | 14-Min Chipper For Time

30/24 Calorie SkiErg
30 Toes-to-Bar
40 Alternating DB Power Snatches (22.5/15 kg)
30 Toes-to-Bar
30/24 Calorie SkiErg

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

HYROX Rooftop Sprint

500m Run
1000m Ski
500m Run
80m Burpee broad jumps
500m Run
1000m Row
500m Run
200m Farmers carry (24/16kg)
500m Run
100m Lunges (50/35lbs)
500m Run
100 Wall balls (20/14lbs)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Complete the following in order:

1,000m Row
80m Burpee Broad Jumps
100 Wall Balls
1,000m Ski
100m Sandbag Walking Lunges
80 Dumbbell Box Step-Overs
1,000m Row
60 Wall Balls

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Machine intervals
Every 4 minutes × 4 rounds:

400m Ski
15 Wall Balls
Rest 3 min

Part 2 — Strength endurance

3 rounds at a controlled pace:
12 Dumbbell Thrusters
16 Alternating Reverse Lunges
12 Burpee Broad Jumps
20m Sandbag Bear-Hug Carry

Part 3 — Finisher
Every 2 minutes × 4 rounds:
250m Row
8 Burpees

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

With a Partner

Every 10 minutes for 3 sets:
1.
1000m Run (together)
100 Wall Ball

2.
1000m Run
1 lap single DB walking lunge (50/35)

3.
1000m Run
1000m Row

*share reps / distance however - 1 works. 1 rests.

*aim to complete the run in 5 minutes 30 seconds or faster (scale to fit that time frame)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

EMOM for 24 minutes:

1. 12/9 cal Ski
2. 12 Down Up
3. 12 Dual DB Thrusters / 10-12 Dual DB Hang Clean and Jerks
4. 12 Down Up
5. 12/9 cal Ski
6. Rest

*alternating rounds between Thrusters and Clean and Jerks

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

A.
Every 2 minutes for 3 sets:
60 second Wall sit hold
10 alternating Jumping Lunges

B.
Every 3 minutes for 5 sets:
10 KB goblet Bulgarian split squats (each side)
10 Rig assisted DB RDL (each side)

C.
AMRAP for 5 minutes:
20 KB Side Bends (each side)
40 Tall Plank alternating Shoulder Taps

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

With a Partner

AMRAP for 30 minutes:
5 Rounds:
400m Run (together)
30 Slam Ball Ground To Overhead (45/35)
20 Slam Ball Box Step Overs (20"" box)

In remaining time

Max cal AB

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

6 sets:

20/15 cal Ski
10 Incline DB Bench Press
10 3 Point KB Row (each side)

Rest 2 minutes between sets

*time cap: 30 minutes

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"HYROX
E9 min x 4

A:
2 lap farmers carry
400m run
500m ski
40-50 WB

B:
1km run
750m Row
"

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

4 sets:

6 minutes on / 2 minutes off
1.
10-12-14-16-18-20...
Wall Ball
200m Row after each round

2.
10-12-14-16-18-20...
KB swing
12/9 cal AB after each round

*alternating1 and 2 for 2 sets each

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"Alt A & B rest 2 minutes between sets

A:
10m Sled push
40 weighted lunges
10m sled push
40 WB
10m sled push

B:
400m run
500m row
400m run "

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"HYROX:
Race sim prep 1
800m run
750m ski
400m run
80m burpee brand jump

Rest 2

800m run
750m row
400m run
80m weighted lunge

Rest 2

X2 TC40

DBLS:
1km ski
1km row
160m lunges"

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"Teams of 3
10min AMRAP x3
60cal bike
60 wallballs
400m wallball run

1. Max 2 person synchro DB snatch
2. Max 2 person synchro DB hang clean + jerk
3. Max 2 person synchro DB devil press

Rest 2mins between AMRAPs"

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"Strength (5/6)

1 set:
Max unbroken Handstand Push Up (strict or kipping)
Into
2 sets:
80% of Max Handstand Push Up

*perform a set every 3 minutes "
"For time:
21-18-15-12-9
cal Row
Burpee over Erg

*time cap: 16 minutes
"

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Weightlifting (5/6)

Every minute for 8 minutes:
1 Power Snatch

*add weight each set - buliding to 1-RM for the day

"3 rounds:
40 Wall Ball (20/14)
30/22 cal Ski
2 lap Dual KB farmer Carry (2x24/16)

*optional Rx+ 2x32/24
"

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength (5/6)

Every 2 minutes for 5 sets:
3 Deadlift
3 Box Jump

*add weight each set

AMRAP for 12 minutes:
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Deadlift (185/125)

*add 1 rep to each movement, each set

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength (5/6)

Every 2 minutes for 5 sets:
3 Deadlift
3 Box Jump

*add weight each set

AMRAP for 12 minutes:
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Deadlift (185/125)

*add 1 rep to each movement, each set

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

With a partner

3 sets:
8 minutes on / 2 minutes off
1.
1000m Run
Max Distance Ski

2.
1000m Run
Max Dual KB front rack box step up (2x24/16kg - 20"" box)

3.
1000m Run
Max Strict Pull Up / Banded Strict Pull Up

*run together - share distance / reps however - 1 works. 1 rests.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

With a partner

3 sets:
8 minutes on / 2 minutes off
1.
1000m Run
Max Distance Ski

2.
1000m Run
Max Dual KB front rack box step up (2x24/16kg - 20"" box)

3.
1000m Run
Max Strict Pull Up / Banded Strict Pull Up

*run together - share distance / reps however - 1 works. 1 rests.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Gymnastics (5/6)

Every minute for 6 minutes (2 sets):
1. 20 second Chest to Ring Hold (low rings)
2. 20 second Ring Dip Hold
3. 20 second Ring Support Hold

Into

Every 2 minutes for 4 minutes (2 sets):
12 Perfect Ring Swing
8 Low Ring Turn overs
4 Jumping Ring Muscle up

For time:
12-9-6
Ring Muscle Up or Bar Muscle Up
400m Run after each set

*time cap: 12 minutes:

*optional Rx+
15-12-9 reps

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Gymnastics (5/6)

Every minute for 6 minutes (2 sets):
1. 20 second Chest to Ring Hold (low rings)
2. 20 second Ring Dip Hold
3. 20 second Ring Support Hold

Into

Every 2 minutes for 4 minutes (2 sets):
12 Perfect Ring Swing
8 Low Ring Turn overs
4 Jumping Ring Muscle up

For time:
12-9-6
Ring Muscle Up or Bar Muscle Up
400m Run after each set

*time cap: 12 minutes:

*optional Rx+
15-12-9 reps

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength (5/6)

Every 2 minutes for 6 sets
3 Front Squat

*add weight each set - building to a 3-RM for the day

AMRAP for 10 minutes:
12 Hang Power Cleans (115/85)
60 Double Unders
3 Wall Walk

*optional Rx+ 135/95lbs

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength (5/6)

Every 2 minutes for 6 sets
3 Front Squat

*add weight each set - building to a 3-RM for the day

AMRAP for 10 minutes:
12 Hang Power Cleans (115/85)
60 Double Unders
3 Wall Walk

*optional Rx+ 135/95lbs

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Weightlifting (5/6)

Every minute for 10 minutes:
1 Squat Snatch

*add weight each set - building to a 1-RM for the day

EMOM for 12 minutes:
1. Max cal AB
2. Max Wall Ball
3. Max alternating DB Snatch (65/45)
4. Rest

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Weightlifting (5/6)

Every minute for 10 minutes:
1 Squat Snatch

*add weight each set - building to a 1-RM for the day

EMOM for 12 minutes:
1. Max cal AB
2. Max Wall Ball
3. Max alternating DB Snatch (65/45)
4. Rest

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"
Metcon booty day

30 Min EMOM

1. 45s Weighted wall sit hold
2. 18-22 DB Reverse lunge
3. 45s DB glute bridge hold (shoulders on bench)
4. Max cal bike
5. Rest

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Warrior

In Pairs

In a 30min window:

2 Rounds

80 Wall balls
60 Cal row
40 Single DB devils clean box step over

In any remaining time, max cal row

Core finisher

3 Rounds:

30 Russian twist
45s Plank hold

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

12 Min AMRAP

5-10-15-20....ect

Cal ski
DB STOH
Ring row

Rest 2:00

12 Min AMRAP

5-10-15-20....ect

Cal bike
Push ups
DB hang clean

Rest 3:00

6 Min AMRAP

15 Side plank dips e/s
15 Tuck ups
15 Hollow rocks

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Every 3:00 x 4

8 Cal bike
12 DB box step overs
12 DB goblet squats

Rest until 16:00

For Time:

20 Cal bike
30 Sit ups
30 Box jump overs
30 DB reverse lunge
30 Box jump overs
30 Sit ups
20 Cal bike

32 Min time cap

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Push/pull strength

4 Sets:

12 Alternating seated Z-press
Max reps strict pull ups

Rest 2:00 after each set "

10-20-30-40-50

V-ups

**After each set 20 DB hang snatch

**For single skips rep scheme is 20-40-60-80-100.

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Hyrox

10 Min AMRAP

400m Row
20 KBS
20 Burpees

10 Min AMRAP

Max lengths sled pull

10 Min AMRAP

800m Bike erg
20 Lunges
20 Sit ups

10 Min AMRAP

Max lengths sled push

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Back rack lunge

Every 4:00 x 4

20 alternating back rack reverse lunge
8/8 plate adductor drag

**Same load accross sets for the lunges "
"10min EMOM

6 kipping pull ups + 8 Goblet squats

L1 - 8kg
L2 - 12kg
L3 - 16kg

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Deadlifts

3 Sets:

5 Tempo deadlifts (31x1)

**All sets at the same load

**Load should feel challenging for the last 1-2 reps "

10 Rounds (YGIG full rounds)

5 Power snatch
5 Box jump overs
5 Power snatch

Into

10 Rounds YGIG

6 Cal assault bike AFAP

L1 - 35lb
L2 - 45lb
L3 - 55lb
SPICY - 65lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Bench press

5 Sets:

5 Bench press
10 Alt DB renegade row

Rest 90s between sets

**For the bench press looking to stay within the 70-77% "

Every 2:00 x 6

3 Wall walks
9 Toes to bar

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Front squats

A. Every 2:00 x 4

5 Front squats

**Building to a heavy 5

Then

B. at 80% of A, Max UB reps

30s on; 30s off x 12

1. Max hang cleans
2. Max burpee over bar
3. Max cal row

L1 - 45lb
L2 - 55-65lb
L3 - 75lb
SPICY - 85lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

BLOCK A | Horizontal Push/Pull (4 Sets — Rest 90s)

8–10 Heavy Dual DB Floor Presses
10 Heavy Single-Arm DB Rows / arm (hand supported on plyo box)

BLOCK B | Vertical Push/Pull (4 Sets — Rest 90s)

6 DB Push Press
10 Dual DB Gorilla Rows / arm (alternating from floor)

BLOCK C | Arm Hypertrophy (3 Rounds)

12 DB Hammer Curls
12 Overhead DB Tricep Extensions
15 DB Rear Delt Flyes

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

40-Min Cap | Stations split as desired (One works, one rests), All runs TOGETHER

Buy-in: 1000m Run (Together)

100 Wall Balls (20/14lbs)
80/60 Calorie SkiErg
800m Run (Together)
60 Burpee Broad Jumps
80/60 Calorie Row
200m Dual Heavy KB Farmer's Carry

Cash-out: 1000m Run (Together)

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

BLOCK A | Barbell Deficit Deadlift (Rest 2 Mins)

Stand on a 25lb plate for a 1–2"" deficit.

4 Sets of 6 Reps @ 75%

BLOCK B | 4 Sets (Rest 90s)

8 DB Rear-Foot Elevated Split Squats / leg (back foot on plyo box)
10 Heavy DB Romanian Deadlifts

BLOCK C | 3 Rounds For Quality

12 DB Cyclist Squats (heels elevated)=
20 Heavy Calf Raises

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

A. E2MOM x 6 Sets (12 Mins)

2 Power Cleans + 1 Hang Squat Clean + 1 Push Jerk

( Build weight across sets)

B. 4 Rounds For Time (10-Min Cap)

8 Dual DB Push Jerks (50/35lbs)
12 Calorie Row
10 Box Jump Overs (24/20"" — Step down)

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

PART A | 3 Rounds For Time (12-Min Cap)

400m Run
20/16 Calorie Air Bike
15 Burpees Over DB

(Rest 3 Mins)

PART B | 12-Min EMOM

Min 1: 15/12 Calorie Row
Min 2: 20 AbMat Sit-ups
Min 3: 40 Double Unders (or 80 Singles)

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

PART A | 4 Sets For Quality (Rest 60s)

8–10 Chest-to-Bar Pull-ups (or Strict Pull-ups)
10 Deficit Push-ups (hands on DB handles)

PART B | Descending Ladder For Time (14-Min Cap)

Buy-In: 15 Calorie SkiErg

21 – 18 – 15 – 12 – 9 – 6 – 3:

Alternating DB Snatches (22.5/15 kg)
Toes-to-Bar / V- Ups

Cash-Out: 15 Calorie SkiErg

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Hyrox Half..(ish)

400m run
500m ski
400m run
30/24 cal assault bike
400m run
14 Gorilla row + 16 KBS
400m run
500m row
400m run
4 length burpee broad jump
400m run
100m Farmers Carry
400m run
5 length walking lunges
400m run
50 WB

45min TC

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Buy in: 1.2km run

@10 minutes

AMRAP 20
300m row
300m ski
26/21 cal assault bike

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Lower strength

4 sets:
5 Tempo DB Back Squat (5 down, 5 up)
3 max height box jump
-rest 2-

3 sets:
8/8 Deficit DB Split squat
10 Deficit Dbl DB DL
-rest 90 secs-

AMRAP 10
10 cal row
8 KBS
6 Box over

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

4 Mins on 2 Mins off x 6

A) 200m Run
In the remaining time AMRAP
8 Dbl KB Hang clean
8 Dbl KB Push press
8 TTB

B) 20/16 Cal Bike
In the Remaining time AMRAP
8 Renegade Row
8 Push up on DB
8 Db Front squat

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

4 sets:
10 DB Chest fly
12 Hollow plate pass
10/10 Single arm banded Row
- Rest 90-

4 sets:
5 Supine Med ball chest pass
12 alternative DB Z-press
12 PVC in band Lat pull down
- Rest 90-

Finisher:
Sushi roll challenge!

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

PAIRS:
Buy in: 150/120 cal row/ski

Part 1 - 6 rounds:
18 TTB
16 Burpee box jump overs
24 DB Snatch

Part 2 - 6 rounds:
18 Down up
16 Pull ups
24 KB Goblet lunges

Remaining time: Max cal ski/row

TC 35
Savage = 50/35
Suffer = 40/30

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

STRENGTH

A. Back Squat: Every 1:30 x 5, 3 reps @ RPE 8

B. EMOM 12, repeat x 4:

Min 1: 10 Sandbag Bent-Over Rows (100/75 lb)
Min 2: 30m Single-Arm KB Waiter Carry (24/16 kg, switch arms halfway)
Min 3: 10 Single-Arm KB Strict Press (5/side, 16/12 kg)

CONDITIONING

Run Pyramid, For Time (18 min cap), rest 1:30 between efforts:

200m Run
400m Run
800m Run
400m Run
200m Run

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Teams of 3

10min AMRAP x3

60 Cal bike
60 wallballs
400m wallball run

1. Max 2 person synchro DB snatch
2. Max 2 person synchro DB hang clean + jerk
3. Max 2 person synchro DB devil press

Rest 2 mins between AMRAPs

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

WORKOUT

Teams of 2, 40 min AMRAP, share however:

32/24Cal Row
24 Wall Balls (20/14 lb)
18 DB Hang Power Cleans (2 x 50/35 lb)
12 Pull-Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

45 Min MetCon

WORKOUT

EMOM 45, 5-min cycle x 9:

Min 1: 12 KB American Swings (24/16 kg)
Min 2: 12 Hand-Release Push-Ups
Min 3: 12 DB Box Step-Overs (2 x 35/25 lb, 24/20)
Min 4: 12 Slam Balls (20/15 lb)
Min 5: Rest

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Simulation
Every 60sec x15
20m sled push
- - -
15/12 cal row
- - -
20 alt sandbag lunge

- rest 2min -

Every 60sec x15
20m burpee broad jump
- - -
15/12 cal ski
- - -
50m farmers carry

- rest 2min -

5 rounds for time
400m run
20 wall balls
15min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Alt worlds greatest stretch
Pigeon push ups
- - -
Sprint starts
Lateral lunge
alt dead bugs

Mixed modal
For time
1,200m run
40 pull up
80 push up
120 squat
1,000m run
30 pull up
60 push up
90 squat
800m run
20 pull up
40 push up
60 squat
600m run
10 pull up
20 push up
30 squat
50min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Race
In pairs
For Time
600m run
1,000m row
600m run
1,000m ski
600m run
100 wall balls
600m run
100 burpee broad jump, 1m jumps
600m run
100 wall balls
600m run
1,000m ski
600m run
1,000m row
600m run
45min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Wall book openers
Shoulder CARs
- - -
2 rounds
20 palms up band pull aparts
5/5 half kneeling KB press + windmill
20 bear crawl shoulder taps

Upper strength
4 rounds
8 double KB Z press
6-10 strict ring pull up
10m rope sled pull
15mins to finish

Engine
For time
50/40 cal bike
- rest 2.5min -
40/32 cal bike
- rest 2min -
30/24 cal bike
- rest 1.5min -
20/16 cal bike
- rest 1min -
10/8 cal bike

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Leg swings
Calf raises
Pogos

Race
Every 12min x4
1,000m run
50m burpee broad jump
50 wall balls
- - -
1,000m run
1,000m ski
1,000m row

Option B:
800s & 40s

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Seated hip rotations
Adductor reach unders
- - -
2 rounds
6 reps, Half kneeling psoas raise, 3sec pause
6 reps, kneeling side bridges, 3sec pause
6 reps, bench adductor knee raises, 3sec pause

Lower strength
4 rounds
24 DB walking lunge, heavy AF
6 hanging knee raise, 3sec hold
15mins to finish

Mixed Modal
For Time
800m run
70/56 cal bike
600m run
50/40 cal bike
400m run
30/24 cal bike
18min target
22min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

STRENGTH

Every 3:00 x 5 (15 min), all three each round:

A1. 5/leg Front-Rack DB Split Squat (heavier than Week 2)
A2. 10 Heavy Double KB Deadlifts (2 x 32/24 kg)
A3. 20m/side KB Suitcase March (32/24 kg)

METCON

18 min AMRAP:

12/10 Cal Bike
10 Med Ball Cleans (20/14 lb)
8 Ring Dips (box dips to scale)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Functional Body Building

Upper strength
A: 5 rounds
5 BB strict press
10 feet elevated ring row

B: 3 rounds
16 alt tall kneeling DB press
12 supine grip PVC lat pull down

C: 3 rounds
8/8 single arm bench press
8/8 3pt stance DB row, ,2sec pause

D: 3 rounds
12 BB curl
12-20 bench dip

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

36 Min MetCon

WORKOUT

5 Rounds: 6 min AMRAP, 1:30 rest between (36 min):

15 Wall Ball Sit-Ups (20/14 lb)
10 Box Jump Overs (24/20)
5 DB Squat Cleans (2 x 35/25 lb)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Olympic lifting

Week 9 Snatch, C&J & Squat test
A: 2 rounds
1 muscle snatch
1 overhead squat
1 snatch
BB - 40%

B: Snatch practice
Complete one single at:
60, 70 and 80%

C: 2 rounds
1 muscle clean
1 front squat
1 split jerk
BB - 40%

D: C&J practice
Complete one single at:
60, 70 and 80%

D: Front squat test
3 reps at 60%
2 reps at 70%
1 rep at 80%
1 rep at approximately 87%
Build through a maximum of three heavier singles

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Barbell Club

Weightlifting
Every 2min x6
1 squat snatch
Build to a heavy single

BB club
In pairs
For Time
10 YGIG rounds, 5 each
15/12 cal bike
12 deadlift
9 hang power clean
6 shoulder to overhead
25min cap
20min target

Rx:185/125

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

STRENGTH

Every 3:00 x 5 (15 min), all three each round:

A1. 6 DB Bench Press (heavier than Week 2)
A2. 12 DB Pullovers (on the bench)
A3. 30 sec KB Halos (16/12 kg, switch direction halfway)

METCON

EMOM 18, repeat x 6:

Min 1: 30 Double Unders
Min 2: 20 Slam Ball Ground-to-Overhead (20/15 lb)
Min 3: 10 Chest-to-Bar Pull-Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Deadlift
4 rounds
2 deadlift, 95%
10mins to finish working sets

Accessory
3 rounds
50/50m mixed grip farmer + front rack carry
12-15 rower pike ups
12mins to finish

Metcon
For Time
In Pairs
100 cal row
75 burpee over rower
50 cal row
25 wall walks
16min cap
12min target

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Press strength
Strict press
14-12-10-8
10mins to finish
The goal is ~50% of your bodyweight for all sets

Upper accessory
Every 60sec x10
3-5 hardest bodyweight pulling movement
- - -
3-5 hardest bodyweight pushing movement

Gymnastics capacity
Every 2min x6
15/12 cal ski
1 set max reps T2B

Score = total T2B

*40sec cap on ski cals
Deduct any left over cals fro T2B total

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Power clean
Every 2min x6
Build to a heavy single
Start at ~75%

Metcon
For time
5-4-3-2-1 power clean, 225/140
200m run before each round
12min cap
9min target

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

40 min AMRAP:

15/12 Cal Ski
12 KB Front Rack Lunges (alternating, 2 x 24/16 kg)
9 Burpees Over DB
6 Toes-to-Bar

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Metcon
@ 0min
30/24 cal bike
45 pull up
30/24 cal bike

@ 8min
400m run
40 box jump over
400m run

@ 16min
30/24 cal bike
30 C2B
30/24 cal bike

@ 24min
400m run
30 box step over, 1x50/35
400m run

@ 32min
30/24 cal bike
15 bar muscle up
30/24 cal bike

@ 40min
400m run
20 box step over, 2x50/35
400m run

Capped at 48min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

For Time (25 min cap), 3 descending rounds:

60-40-20 Double Unders
30-20-10 Hang Power Snatch (75/55 lb)
30-20-10 Alternating Pistols (box to scale)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Back squat
4 rounds
2 back squat, 95%
10mins to finish working sets

Metcon
"80+80"
6minAMRAP
40 thrusters, 95/65
40 burpee over bar
max thrusters

- 6min rest -

6minAMRAP
40 burpee over bar
40 thrusters, 95/65
max burpee over bar

Score = total reps

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Teams of 2, 38 min AMRAP, YGIG

30 Double KB Bent-Over Rows (2 x 24/16 kg)
24 Double KB Push Press (2 x 24/16 kg)
18 Sandbag Over Shoulder (100/75 lb)
40m Sandbag Bear-Hug Carry

Score: total rounds and reps

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

STRENGTH

Every 2:00 x 5: 2 Squat Cleans (singles, reset between) @ 75-80%

EMOM 20, repeat x 5:

Min 1: 20 KB Swings (24/16 kg)
Min 2: 15/12 Cal Ski
Min 3: 10 Barbell Front Rack Reverse Lunges (95/65 lb, alternating)
Min 4: 5 Kipping Handstand Push-Ups (pike or box to scale)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

BENCHMARK

2,000m Row, for time

Pacing: first 500m 1-3 sec faster than target pace, middle 1,000m on target, last 500m empty the tank

Newer athletes: 8 min row for distance

EMOM 15, repeat x 5:

Min 1: 15/12 Cal Bike
Min 2: 15 Plate Ground-to-Overhead (45/25 lb)
Min 3: 15 AbMat Sit-Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

STRENGTH

Every 2:00 x 5, pull + dip each round, pick your level:

Level 1: 3 Strict Pull-Ups (band as needed) + 3 Ring Dips (band as needed)
Level 2: 5 Kipping Bar-to-Sternum Pull-Ups + 5 Deep Ring Dips (low rings)
Level 3: 3 Strict Bar Muscle-Ups (or 3 slow negatives) + 3 Weighted Ring Dips (low rings)

SKILL

EMOM 10, alternating:

Odd: 5 Low-Bar Transitions (barbell racked at hip height, feet on the floor, pull and roll over the bar into support)
Even: Level 1 3 Box-Assisted Bar Muscle-Ups (one foot on a box) / Level 2 3 Bar Muscle-Ups (band if needed) / Level 3 3 Touch-and-Go Bar Muscle-Ups=

EMOM 18, repeat x 6:

Min 1: 12 Wall Balls (20/14 lb)
Min 2: 12/10 Cal Ski
Min 3: 12 Alternating DB Snatch (50/35 lb)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

STRENGTH

Every 2:30 x 5: 3 Deadlifts @ 80-85% (RPE 8)

ACCESSORIES

EMOM 8, alternating:

Odd: 5 Paused Deadlifts (60%, 2 sec pause just below the knee)
Even: 10 Barbell Hip Thrusts (shoulders on bench)

15 min AMRAP:
12/10 Cal Bike
10 DB Thrusters (2 x 35/25 lb)
8 Burpee Box Jump Overs (24/20"")

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

FRIDAY FUN DAY

Strength

Front squats

10-8-6-4-2

*build in load each set*

Into :

25 - Minute Deck of Cards - TEAM OF 2

❤️= Pull ups / Ring rows
♠️= Hang power cleans @55lb
💎= Wall ball sit up, into step up
🍀= Bear hug slamball squats / Slamballs

Card value = reps

Face cards: (Jack,queen,king) 10 Reps
Ace = 15 reps

Turn over one card at a time and complete it.

If a Joker appears:

15 Cal bike

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

HSPU Skill Work

1. Wall Kick-Up Practice
Practice controlled kick-ups into a handstand against the wall.

2. Establish the HSPU Position
Get comfortable upside down and find a strong, stable handstand position.

3. Body Position & Setup
Focus on correct hand placement, head position, leg position etc.

4. Full Handstand Push-Up Practice
From the handstand position, practice lowering under control until the head reaches the floor/AbMat, then press back up into full lockout.

WOD

4 Rounds for time

12 Toes to bar / knee raises
10 Cal Bike
8 Broad line jumps

16:00 Mins. Cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Strength

Every 3 Minutes For 4 Sets:

5 Deadlifts
20 sec Side Plank (left)
20 sec Side Plank (right)

*start at RPE 6 then add weight each set*

WOD

With a Partner

2 Rounds for Time :

700m Ski
700m Row
3 Minutes Air runner (90sec each)
30 KB goblet box step ups (16kg / @20 inch box)

Time Cap: 32 Minutes

share distance / reps however - 1 works. 1 rests

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

BAR MUSCLE-UP SKILL WORK

1. Hollow & Arch Swing Practice
Practice controlled kip swings while maintaining strong hollow and arch positions.

2. Hip-to-Bar / High Pull Practice
Drive the hips toward the bar and pull as high as possible, aiming for the lower chest/upper stomach.

3. Straight-Arm Hip Drive
Focus on keeping the arms long during the kip and creating power through the hips before pulling.

4. Transition Drill
Practice getting the chest over the bar quickly.. think pull around the bar, not straight up.

5. Low-Bar / Banded Muscle-Up Practice
Use a lower bar, box, or band to rehearse the full turnover and press-out.

WOD

AMRAP for 12 Minutes:

30 Double Unders / 60 Single Unders
2-4 Bar Muscle up / 6-8 Chest To Bar Pull Up
12 Dual DB alt. Front Rack Lunges (2x35)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Weightlifting

Every 2 minutes for 5 sets:

3 Squat Snatch

*add weight each set (75-80%)

WOD

8 Sets :

1 Minute On / 1 Minute Off

A.
8 Burpee Over Bar
Max Power Cleans

B.
8 Power Cleans
Max Burpee Over Bar

*Alternating For 4 Sets Of Each

L1: 55lb
L2: 65lb
L3: 75lb
RX+ 85lb

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Teams of 2

5 Rounds - (40:00)

100 Single Unders
16 GHD Sit Ups (advanced) / 20 V-Ups
40 Box Step-Ups
20 Pull Ups / Jump / Banded / Ring Rows

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

5 Stations x 5 Rounds

40 sec Work / 20 sec Rest

Cal Row
Slamball Throws Over Shoulder @30/45
KB Cyclist squats @12kg
3 Burpee Wall Walks (controlled reps)
KB Farmer Carry @12kg x 2

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Interval style AMRAP X 36

Teams of 2 (split work equally)

2:00 on / 1:00 off x 36

50 Cal bike
50 Double DB down up cleans
50 shuttle runs
50 Ab mat sit ups
50 Crossovers

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

5 ROUNDS
For Time :

400m Row
15 Wall Balls (14)
12 HR Push Ups
9 TTB / Knee Raises

*Target pace*
Complete each round before 6 minutes

TC: 32Mins.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

For Time Individual WOD

Buy in:

1000m Ski
20 Burpees to rig

Into:

50 Plate V-ups
40 Plate deadlifts
30 Plate push press
20/20 Plate front rack lunges

Cash-out

20 Burpees to rig
1000m Ski

L1: 10lb plate
L2: 15lb plate
L3: 25lb plate
RX++ 45lb plate

TC: 35:00-40:00

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

THE CARD
20-Minute Deck of Cards
Assign:

♥ = KB Hang Snatch
♦ = KB Romanian Deadlift
♣ = Box Jumps
♠ = Push ups
Card value = reps.
Face cards = 10
Ace = 15
Turn over one card at a time and complete it.
Joker
If a Joker appears:
20/15 Cal Bike

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

THE 100
Individual For Time

Complete exactly 100 reps of each movement:

100m OH Sandbag Carry
100 KB High Pulls
100 Alternating DB Cleans
100 T2B

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

5 Stations

5 Rounds :
40 sec work / 20 sec rest

Assault Bike
Med-Ball Slams
KB Goblet Squats
Wall Walk
Farmer Hold

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Teams of 2

5 Rounds
1mile Bike
22 DB Bench Press
44 Box Step-Ups
22 Pull Ups

Then :
40 Turkish Get-Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

For Time
Buy-in :
1000m Ski
20 Burpees

Then:

50 KB Swings
40 DB Push Press
30 Sandbag Ground-to-Shoulder
20 Devils Press

Cash-Out
20 Burpees
1000m Ski

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

SKILL
3 Sets :
3 Box Jumps
– Jump to a taller box than workout height

WOD

Cindy
20Mins.

5 Pull Ups
10 Sit Ups
15 Squats

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Clean
Build to a heavy

WOD
For Time :

400/500-m Row
30 Power Cleans (95/135 lb)
20 Burpees Over The Bar
800/1,000-m Row
20 Burpees Over The Bar
30 Power Cleans (95/135 lb)
400/500-m Row

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

3 ROUNDS

:30 hold top of ring dip
:30 hold bottom of ring dip
:30 hold top of false-grip ring row

WOD

10 ROUNDS
For Time, with A Partner :

8 Knees-To-Elbows
8 box jumps (24/30 in)
– Partners alternate rounds.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Back Squat
6,6,6,6,6

WOD

3 ROUNDS
For Time :

50 Lunges
200-m DB Farmers Carry (50/70 lb)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

For Time :

2000m Row
100 GHD Sit-Ups/ Sit Ups
100 DB Snatch
2000m Ski
– Partition The Sit-Ups and Goblet Squats Any Way.

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Thruster
5-5-5-5-5

WOD

21-15-9 Reps For Time:
Thrusters (65/95 lb)
Pull-Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

PARTNER WOD

YGIG, Share However

Buy in - 800m Run (together)

4 Rounds for time

34 TTB
12 Squat cleans 155/105#
20 Burpees over bar
24 Wall balls 20/14#
24 DB STOH
50/35#

Cash Out - 400m run (together)

30 min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

MetCon

Individual Workout

A) 40” On / 20" Off

Alternate between 1,2,3 and 4 (4R)

1 - Max cal bike
2 - Max KB Russian twists 12/8 kg
3 - Max cal Row
4 - Max Russian KB swings 24/16 kg

1 min rest

B) 40” On / 20" Off

Alternate Between 1 & 2 & 3 (4R)

1 - 12 Cal Bike
2 - 12 American KB Swings 24/16kg
3 - 20 V situps

(29 Mins)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

Functional Body Building

3 Full Rounds

Superset: -10 BB rows

- 15 BB
Hip thrusts

Rest 60 Sec

B) Superset:

10 Dual DB Arnold press
12 pushups on DB

Rest 60 sec

Cap 15min

Partner WOD
YGIG - Share however

4 rounds For time

24/20 Cal bike
10 pull-ups
24 wall balls
20/14#
12 Deadlifts
155/105#

10 min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

Pull Up /Muscle Up Strength (w6)

Muscle Up Workshop

(10 min cap)

INDIVIDUAL WOD

15 min AMRAP

45 DU
2 Muscle ups
10 Dual DB Hang Clean and Jerks 50/35#

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

PARTNER WOD

YGIG, Share However

30 min AMRAP

40/32 Cal row
20 KB Box step overs 24/20”- 24/16kg
10 wall walks
20 Back Squats 135/95#

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS