Back Squat

Every 2:30

5 x 2 @ 85 - 88%

Complete as many rounds and reps

100 Foot Dumbbell Farmers Carry
10 Dumbbell Front Squats
10 Burpees
5 Bar muscle ups

2 x 50/35lbs

Sub Bar Muscle Ups for 10 Pull Ups

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

Snatch Test

Every 2:00 x 7 Sets

Build to a 1RM Snatch

For Time:

75 Cal Row
50 Burpee Over The Bar
25 Snatch 135/95lbs

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

Cardio

40s work/20s rest x 36

SKI
ROW
BIKE
BOX STEP UP
SHUTTLE RUNS
REST

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

Deadlift Test

Every 2:30 x 6

Build to a Heavy set of 3

Second wave slightly heavier if moving well.

FOR TIME:

800m Run
80 Wall Balls
80 Box Jumps
800m Run

""Partition wall balls and box jumps however""

Time Cap:25

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

HYBRID

OUTSIDE THURSDAY

In teams of 3:

15 minute window:
Buy in: 1km run
AMRAP
P1: 300/250m row
P2: 15 air squat + 10 push ups
P3: rest
(Rotate)

Rest 3

15 minute window:
Buy in: 800m run
AMRAP
P1: 300/250m ski
P2: 10 burpee + 10 sit up
P3: rest
(Rotate)

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

HYBRID

EMOM 30

1 - 250/200m row / ski
2 - 14-20 weighted lunges
3 - 250/200m ski / row
4 - 10-15 burpee
5 - 200m run (yes the stairs!)
6 - REST

Finisher:
Team 2km run out - steady state - Lacey Led

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

OUTSIDE FRIYAY

In teams of 3:

15 minute window:
Buy in: 1km run
AMRAP
P1: 300/250m row
P2: 15 air squat + 10 push ups
P3: rest
(Rotate)

Rest 3

15 minute window:
Buy in: 800m run
AMRAP
P1: 300/250m ski
P2: 10 burpee + 10 sit up
P3: rest
(Rotate)

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

EMOM 30

1 - 250/200m row / ski
2 - 14-20 weighted lunges
3 - 250/200m ski / row
4 - 10-15 burpee
5 - 200m run (yes the stairs!)
6 - REST

Finisher:
Team 2km run out - steady state - Lacey Led

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

DYMATIZE

30cal row
90 Devil press
60cal row
60 OH lunges
90cal row
30 DB snatch

30cal ski
90 DB box stepovers
60cal ski
60 wallballs
90cal ski
30 DB CJ

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

3:00 ON / 3:00 OFF x 4
WORK SET:

10 DB Deadlifts
8 DB Hang Power Cleans
6 DB STOH
4 Burpee Over DB

MAX Cal Bike (remaining time)

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

EMOM 30

1 - 250/200m Row / Ski
2 - 14-20 Weighted Lunges
3 - 250/200m Ski / Row
4 - 10-15 Burpee
5 - 40s Shuttle Runs
6 - REST

Finisher:
Team 1km Run

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

For time

Team of 2- one work, one rest
4 RFT
20 Burpee Box Jump Overs 24/20
30/24 Cals Bike
20 Syncro Wall Balls
30/24 Cal Row

TC35

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

Strength

3 rounds
30s DB RD'Ls (31X1)
30s Rest
30s Farmer Reverse Lunge Right
30s rest
30s Farmers Reverse Lunge Left
30s Rest

4 sets

400m Runs
21 Kettlebell Swings
12 Pulls ups

Rest 1 min Between Rounds

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

Cleans

Every 2:00 x 8

2 Hang Squat Cleans + 1 Squat Clean @ 65–72%

Accessories

A1
DB Dual Split Jerk
4 x 3 (hold catch position for 3s)
A2
Barbell RDL
4 x 8

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

PART A – AMRAP 10

15/12 Cal Row
12 Box Jumps
9 Wall Walks

Rest 2–3 mins

AMRAP 10

12/10 Cal Row
12 Renagade Rows
12 DB Crush Grip Curls
12 Burpees

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

With a Partner

AMRAP for 8 minutes:
1000m Run (together)
Max cal Row

- rest 2 minutes -

AMRAP for 8 minutes:
1000m Run
Max Burpee over Erg

- rest 2 minutes -

AMRAP for 8 minutes:
1000m Run
Max Wall Ball

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

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

5 rounds:

15/12 cal AB
20 alternating DB hang clean and jerk
20/15 cal Row
20 Box jump w/ step down

*time cap: 30 minutes

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

Every 4 minutes for 4 sets:

8-10 Bulgarian split squats (each side - DBs in farmer position)
12-15 DB goblet heel elevated narrow stance squat
60 second KB front rack hold (HEAVY)

Every 3 minutes for 4 sets:

12-15 Prone DB roll backs
12-15 Dual DB bicep curl
12-15 single DB front raise

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

4 sets:

400m Run
400/300m Ski
400m Run
400/300m Row

- rest 2 minutes between sets -

*time cap: 35 minutes

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

Every 4 minutes for 4 sets:

10 Dual DB bench press
10 single arm DB row (each side)
1 lap Dual DB farmer carry

Every 4 minutes for 4 sets:

6-8 Strict pull up / Banded strict pull up
10-12 Deficit push up
30 second Side plank (each side)

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

EMOM for 28 minutes:

1. 9-15 cal AB
2. 15-20 Wall Ball
3. 15-20 Wall Ball ABmat sit up
4. 2 lap Run

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

5 Rounds

15/12 Cal Bike
20 Push Ups
30 Air Squats
40s Plank

Rest 1min between sets.

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

Clean and Jerk Test

Every 2:00 x 7 Sets

Build to a 1RM Clean & Jerk..

12min AMRAP

4 Wall Walks
6 Power Cleans 135/95
12 Toes to Bar

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

EMOM for 8 minutes:
1 Hang Power Clean and Jerk

*add weight each set

3 Rounds:

15 Front Squat (135/95)
10 Bar muscle up

*time cap: 9-12 minutes

*scaling:
- 20 Chest to bar pull up
- Jumping bar muscle up

With a Partner

AMRAP for 15 minutes:
12/9 cal AB
10 Dual DB box step ups (2x50/35 - 24/20)
5 Dual DB devils press

- rest 3 minutes -

AMRAP for 15 minutes:
12/9 cal AB
10 Dual DB thrusters (2x50/35)
10 Chest to bar / Pull up

*perform as YGIG

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

Every 2 minutes for 4 sets:
3 Front Squat at 75-80%

5 rounds:
10 Deadlift (225/155)
10 Box jump w/ step down (24/20)
10 Handstand push up (strict or kipping)

*time cap: 15 minutes

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

With a Partner

6 rounds:
400m Run (together)
600m Row
400m Ski

*share however - 1 works. 1 rests.

*time cap: 35 minutes

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

Weightlifting (2/6)

Every 2 minutes for 5 sets:
Squat Snatch + Hang Squat Snatch + OHS

*Add weight each set

EMOM for 12 minutes:

1. Max Wall Ball (20/14)
2. Max Burpee box jump over (24/20)
3. Rest

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

AMRAP for 25 minutes:

400m Run
20/15 Cal Ski
15 Ring Dip (kipping or strict)
1 lap Dual KB farmer carry (2x24/16)

*target: 4+ rounds

*Rx+ 2x32/24kg KBs

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

Every 3 minutes for 4 sets:
8 Back Squat at 65-70%

2 Rounds:

50 Air Squats
40 Alternating DB hang clean and jerks
30 Toes to bar

*time cap: 12-14 minutes

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

A. Barbell Floor Press: 5 Sets of 8 Reps

B. Every 2:30 x 4
• 12 /12 Heavy DB Bulgarian Split Squats
• 12 Barbell Bent Over Rows (Underhand grip)

C. Every 2:30 x 4
• 15 Weighted Glute Bridges (DB on Hips)
• 30s Side Plank (Each side)

D. 3 Rounds for Quality
• 15 Barbell Bicep Curls
• 15 DB Overhead Tricep Extensions
• 20 Weighted Russian Twists

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

Friday HYBRID (Team of 2)

*compromised running*
800m Run (Together)
100 Wall Ball Shots
400m Run
80m Burpee Broad Jumps
400m Run
200m Kettlebell Farmers Carry (2xKB)
400m Run
100 Weighted Lunges (1 x DB)
800m Run

(35 Min T/C)

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

Part A: 10 Min AMRAP
• 6-10 Strict Pull-ups (Scale to Banded if needed
• 12 Ring Rows (Feet elevated)
• 20m Dual DB Overhead Carry (1 x DB)

Part B: 8 Min AMRAP
• 12 Alternating Dual DB Curtsy Lunge
• 12 Dual DB RDL

Part C: 8 Min AMRAP
• 12/12 Single Arm DB Rows
• 15/15 Single Arm DB Floor Press

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

A. 12 Min EMOM (Alternating)

Minute 1: 15/12 Cal Assault Bike
Minute 2: 12 Burpee Bar Touches

B. 21-15-9 For Time (10 Min Cap)

Power Snatches (95/65 lbs)
Toes to Bar

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

SKILL: HSPU PRACTICE
EMOM 12
1 - 6-12 Kipping HSPU (or pike push ups)
2 - Hollow Rock
3 - Easy Bike

Repeat That
Amrap 12
3 Wall Walks
12 Box Jump Over
30 DU

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

6 Rounds: 3:30 on / 1:30 off
A.
400m Run
Max wallballs remaining time

B.
400m Row
Max Slamballs remaining time

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

A. Deadlifts
E2MOM 5 Sets of 5 Reps
Build to a heavy 5-rep max for the day (RPE 8/9)

B. 10 Min AMRAP (Sprint Rounds)
30 Double Unders / 45 Skips
15 American Kettlebell Swings (53/35
10 Chest-to-Bar Pull-ups (or regular Pull-ups)

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

Every 2' x4
8 DB RDL
8/8 Half Kneeling Strict Press

Every 2' x3
12 DB Hammer Curls
12 DB Floor Press

For Time:
21 - 15 - 9
DB Deadlifts
DB Hang Clean
DB Jerks
2 x DB

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

AMRAP 35 (Partner)

400m Run (together)
40 Walking Lunges (1 x db) (shared)
400m Run (together)
4 laps Farmers carry (shared)
400m Run (together)
40m Broad Jumps (Shared)
400m Run (together)

40 Up Downs (Sync)

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

4min Work/2min Rest

A) 750/600m Row
Max Dbl Db Devil Press (35/25)

B) 24/18 Cal Bike
Max DU/Single Skips

C) 750m/600m Ski
Max Burpee over DB

Repeat 2 full rounds

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

"30 EMOM

1 - 12/8 Bike Cals
2 - 5 - 8 Strict Pull ups/10 Kipping PU/15 Ring Row
3 - 15 Slam Ball Throws
4 - 15/15 Russian Twists
5 - Rest

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

E2:30 x 5

15 Goblet Squats (heels elevated)
15 Weighted Glute Bridge

AMRAP 15

10 - 20 - 30 - 40 ....
Wall Balls
Ab MAt Sit ups

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

"

Metcon Booty Day

Every 3:00 x 6 sets:

10 Double DB Romanian deadlift
8/8 DB reverse lunge
45s Weighted side plank each side

At 20:00

12 Min AMRAP:

15 KB Sumo deadlift high pull
12 Wall balls
9 Burpees

"

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

"

Warrior Wednesday

In pairs for time:

50-40-30-20-10

Synchro plate hops
Cal row
Jumping pull ups
Cal C2 bike
Double DB deadlifts

38 Min time cap

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

"

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

"

AMRAP 35:

Perform as 2mins on; 1min off x 12

40 Cal assault bike
40 DB hang clean and jerk
40 Burpees
50 DB goblet squats
50 Sit ups

L1 - 15-20lb
L2 - 22.5-25lb
L3 - 30lb
SPICY - 35lb

"

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

"

4Mins on; 1min off x 7
(Alternating A and B)

A.
15 Cal ski erg
20 Slam ball cleans
20 V-ups
Max plate GTOH in remaining time

B.
15 Cal row
20 Plate OH lunge
15 Plate sit ups
Max slam balls in remaining time

L1 - 15lb slam / 15lb plate
L2 - 25lb slam / 25lb plate
L3 - 30-35llb slam / 35lb plate
SPICY - 45lb slam / 45lb plate

"

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

"

Deadlift

5 Sets
5 Deadlifts @ RPE 7
20s/20s Star plank hold

Rest 2:00 between sets.

15 Min AMRAP:

12 Cal ski erg
20 Slam balls
20 Slam ball step up

"

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

"

Cardio day

EMOM10
1. 8-12 Cal C2 bike
2. 8 Lengths farmers carry

Rest 2:00

EMOM10
1. 8-12 Cal row
2. 15 Plate GTOH

Rest 2:00

EMOM10

1. 8-12 Cal ski
2. 20 Sit ups

L1 = 2x12kg / 15lb plate
L2 = 2x16kg / 25lb plate
L3 = 2x20kg / 35lb plate
SPICY = 2x24kg / 45lb plate

"

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

"

Booty Day

Every 4:00 x 4 Sets:

5 Back squats @ RPE 7
16 DB farmers walking lunge
40s Weighted plank hold

.

10 Min EMOM:

1. 12 Box jump overs
2. 15 Wall balls

"

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

"

Gymnastics primer

30s on; 30s off x 9

1. Handstand hold
2. Hollow hold
3. Kip swings on rings

WARRIOR BARBELL

In pair:

0-5 Mins

1000m Row

5-22 Mins

AMRAP:

40 HSPU
40 Deadlifts

40 Toes to rings
40 Deadlifts

22-27 Mins

Max Distance Row

L1 - R1 = 85lb, R2 = 65lb
L2 - R1 = 105lb, R2 = 85lb
L3 - R1 = 125lb, R2 = 105lb
SPICY- R1 = 145lb, R2 =125lb

"

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

"

Upper body/gymnastics

4 Sets:

12 Alt. DB Bench Press
1-2 Rope Climbs (scale = 3 rope pulls from floor or 6 strict )
20s L-sit hold on boxes

Rest 90s between sets

Rope climb scaling

- 3 Rope pulls from floor
- 6 Strict pull ups

For time:

800m Ski erg

Into:

3 Rounds:

14 Alt. DB clean and jerk
30 Double unders / 60 single skips

Time Cap = 14mins

L1 - 15-20lb
L2 - 22.5-25lb
L3 - 30lb
SPICY - 35lb

"

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

"

Clean and jerk

A. Every 2:30 x 4 sets

2 Squat cleans + 1 split jerk (2s pause in the catch)

**All sets RPE 6-7

B. Every 90s x 3 sets

3 Clean pulls @ 10-15lb above Part A finish weight

5 Rounds FT:

10 Cal assault bike
10 Hang power cleans
10 DB box step overs (single DB)

15 Min time cap.

L1 - 45lb / 15lb DB
L2 - 55-65lb / 22.5-25lb DB
L3 - 75lb / 30lb DB
SPICY - 85lb / 35lb DB

"

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

Partner style:

Buy In: YGIG 4 x 400m (2 400's each) start from fire exit.

Directly into:

1 Round of:
- 1000m Ski
- 100 box jumps

Directly into:

2 x 400m (YGIG)

Directly into:

1 Round of:
- 1000m Row
- 50 Burpee over rower

Directly into:

- 1Km Run
- 400m Farmer Carry
- Max Distance Ski or Row

T/C - 40

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

2 min on 90s off x 6

A) Amrap

4 Burpee Deadlifts
3 Hang Power Cleans
2 STOH

B) Max Cal row

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

Every 7 minutes for 5 sets:

400-meter run
25 Russian kettlebell swings
20 Push Ups

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

Prep
Forward backward leg swings
Lateral leg swings
Calf raise
Tib raise
Pogos
High knees

Engine
For time
3 rounds for time
1,200m run
50/35 cal row
50/35 cal bike
50/35 cal ski
45min cap

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

Prep
20 seated hip switches
10/10 adductor reaches
- - -
2 rounds
12/12 glute bridge
12 dead bugs
6/6 single leg RDL

Full strength
3 rounds
8 DB RDL, 2xDB
8 hanging knee tuck
12mins to finish
Same weight as last week or heavier

Mixed modal
Every 3min x5
200m run
16 alt hang DB snatch
12 pull up

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

Prep
12/9 cal machine
10/10 pigeon good mornings
10/10 worlds greatest stretch
10 alt cossack squats
12/9 cal machine
10/10 reverse lunge
10 walk outs
10 alt dead bugs

Race
In pairs
For Time
600m run
60 syncro burpee
600m run
60 DB lunge, 2x50/35
600m run
200m farmers carry, 2x32/24
600m run
60m sled push, 6/5 plates
600m run
200m farmers carry, 2x32/24
600m run
60 DB lunge, 2x50/35
600m run
60 syncro burpee
600m run
45min cap
40min target

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

Prep
10 cobra push backs
20 tall plank shoulder taps
10 push up + opp toe touches
10/10 DB Z press

Upper strength
3 rounds
8 DB bench press
20 banded face pull
12mins to finish
Same weight as last week or heavier

Engine
3 rounds
1min max cal row
- 2min rest -
1min max cal ski
- 2min rest -
1min max cal bike
- 2min rest -

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

Prep
Forward/backward leg swings
Lateral leg swings
Reverse lunge w/ OH reach
Pogos

Prep movements

Race
For Time
4 rounds
30/20 cal row
30 burpee
30/20 cal ski
30 wall ball
400m run
45min cap
40min target

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

Prep
20 seated hip switches
10 alt mobility step
2 rounds
12/12 reverse lunge
12/12 kneeling side bridge
6/6 "loaded" box step up

Lower strength
3 rounds
12 DB step up, 2xDB
20 Russian twist
12mins to finish
Same weight as last week or heavier

Mixed Modal
For time
4 rounds
400m run
8 DB front squat
10 DB step over
12 DB lunge
- rest 90sec -
22min cap
18min target

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

Functional Body Building

A1 Bench press 3x8 75-85%
A2 Gorilla row 3x12

B1 Strict pull up 3x3-5
B2 Seated DB press 3x10

C1 DB skull crusher 3x10
C1 BB curl 3x10

D1 BB roll out 3x5
D2 Hanging knee tuck 3x8

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

Olympic lifting

3 rounds
1 clean pull, 1 hang power, 1 squat clean, 1 push jerk, 1 split jerk upto 40%
3 rounds
3x 1 squat clean, 1 split jerk 50-70%
Build to a 1 rep max
1 squat clean & split jerk
Every 90sec x5
1 squat clean 75%

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

BB club

Prep
10 alt worlds greatest stretch
20 seated hip rotations
5 toe hold squats
- - -
BB prep

Squat clean
Every 60sec x8
1 squat clean
1 hang squat clean
60-80%

BB club
In pairs
20minAMRAP
20 power snatch, 115/75
20 OHS, 115/75
20 T2B
20 cal row

Share work as you like

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

Prep
Hip / plank activation x3
- - -
2 rounds
6/6 adductor reaches
6/6 single leg RDL
12 KB dead bug

Deadlift
3 rounds
1 reps
80 %

Accessory
3 rounds
8/8 half kneeling landmine press
50/50m single arm farmers carry

Metcon
BB conditioning
Every 3min x5
50 DU
9 deadlift
7 power clean
5 front squat
RX: 155/115

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

Prep
Overhead mobility
- - -
2 rounds
20 band pull aparts
10 scap pull up
10 pushup + opp toe touch

Pull up capcity
5min max reps
Hardest strict pulling movement
Inverted bar row
Strict pull up
Strict C2B
Strict ring MU
Something you can do for +30 reps

Metcon
T2B capacity
3min on // 2min off x4
400m run
Max T2B
- - -
500m ski
Max T2B

Score = total T2B

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

Prep
Overhead mobility
- - -
PVC warm up
- - -
BB prep

Power Snatch
Every 90sec x6
1 power snatch
1 hang power snatch
60-75%

Metcon
Every 90sec x3 @ 95/65
12 hang power clean
9 front squat
6 Shoulder to over head
- rest 90sec -
Every 90sec x3 @ 115/75
9 hang power clean
7 front squat
5 Shoulder to over head
- rest 90sec -
Every 90sec x3 @ 135/95
6 hang power clean
5 front squat
4 Shoulder to over head
- rest 90sec -

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

Prep
10 alt worlds greatest stretch
6 walk out
12 alt reverse lunge w/ rotation
20 bear crawl shoulder taps
6/6 split stance DB RDL

Metcon
In pairs
@ 0min
1,600m run
40 clean and jerk, 135/95

@ 15min
2,000m ski
120 burpee

@ 30min
2,000m row
15 legless rope climbs

Capped @ 45min

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

Prep
Hip / lower mobility flow
- - -
2 rounds
6/6 goblet split squat
12/12 kneeling side bridge
12 KB dead bug

Front squat
3 rounds
3 reps
80 %

Lower accessory
3 rounds
12 alt DB reverse lunge

Metcon
Gymnastic volume
For time
Every 60sec x15
Mins 1-5: 3-5 muscle up
Mins 5-10: 5-10 C2B
Mins 11-15 : 10-15 T2B

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

4 Rounds for Time:

500/400 m Ski
25 wall balls
20 sit-ups
15 DB Burpee Box jumps
10 Burpees

Rest 2 min between rounds

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

For Time:

1000/800 m row
20 ring rows
20 hand-release push-ups
20 DB deadlifts
800/600 m row
15 ring rows
15 hand-release push-ups
20 DB deadlifts
600/400 m row
10 ring rows
10 hand-release push-ups
20 DB deadlifts
400/300 m row
5 ring rows
5 hand-release push ups
20 DB deadlifts
Then:
150 box step-ups
Every break → 10 air squats

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

Ascending Ladder (20 min):

1km Ski

2-4-6-8-10-12...
Alternating DB Clean
DB front rack lunges (total)
DB push press (instead of jerks

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

AMRAP 25:

500/400 m row (or ski)
20 goblet squats (heavy DB/KB)
5 Wall Walks
20 Ball Slams

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

Part A – 12 Min AMRAP:

10 ring rows (or jumping pull-ups)
15 AbMat sit-ups
50 single-unders (or 30–40 DU)

Rest 3–4 min

Part B – Sprint Ladder:
14-12-10-8-6-4-2
DB front squats (2 DBs, moderate)
After each set:
12/15 cal bike

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

EMOM 35

Min 1: 10 DB hang power snatches (alt, light–moderate)
Min 2: 10 burpees ( lateral over DB)
Min 3: 12 box step-overs (24/20)
Min 4: 12/10 Cal Ski
Min 5: Rest

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

Clean and jerk
2 cleans + 1 Jerk
Build to Heavy

WOD

1-3-5-7-9-11-13-15-17 reps for time of:
DB push presses (20/35 lb)
DB front squats
DB thrusters
– Use two dumbbells.

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

Kraus
300m ski
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest

Scott
400m ski
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest

Good
700-m ski
10 pull-ups
10 hand-release push-ups
4 deadlifts
:30 rest
Cully
1000-m ski
5 pull-ups
5 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (20/20 in)
– Bodyweight deadlifts.

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

Post-workout challenge
For time with a partner:
Complete 1600 meters of rowing
– Partners alternate exact 100-m attempts.
– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.
– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up.

WOD

AMRAP 16:
400/500-m row
15 KB goblet squats (35/53 lb)
8 HSPU

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

Pre-workout strength
Every 1:30 for 6 sets:
Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch
Sets- 4-6: 3 power snatches
– Build in load.

WOD

For time:
15 power snatches (75/115 lb)
24/30-cal bike
15 power snatches

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

Pull up progression
Butterfly and kipping

WOD

10 rounds for time:
6 C2B pull ups
10 GHD sit-ups or 15 AbMat sit-ups
30 double-unders
Rx+ 3 Rope climbs

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

For load:
Hang squat clean
2-2-2-2-2-2-2

WOD

20 EMOM
min 1: 5 Hang Power Clean (135/95)
Min 2: 10 Burpees
Min 3: 12 Box Jumps
Min 4: Rest

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

Cardio day 🙂

Buy in: 150 Wall balls

Rest 2:00

Into

5 Rounds

10 Calories Ski
10 Shuttle runs
10 Calories bike

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

AMRAP 30

20 Calories Row
20 - 10/10 GHD's / sit ups
20 Angels press (25)
20 Toes to rings / bar / knee raises

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

4 Sets - Every minute in the minute

1. 10 Light Barbell bench press
2. 10 Chest Flies (10lb / plates)
3. Push ups
4. Bench Dips
5. Rest 🙂
Into

Team workout

5 Rounds
20 Plate Deadlifts
20 Plate Squats
20 Plate GTOH
20 Plate hops

RX - 45
SC - 25

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

EMOM x 35 🙂

Min 1: 7-10 Calories Assault Bike
Min 2: 12 DB Hang Squat clean & Jerk
Min 3: Double / Single unders
Min 4: 12 KB swing Lunges
Min 5: Rest 🙂

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

Intervals ( week 3) x 5
Work 2 min / Rest 1 min

(Alt. Between A/B)

A. 12-15 Pull ups
Max calorie Ski

B. 3 Wall walks
Max Box jump overs

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

Power Snatches (Week 3)

This week we can add some weight

2 sets @ empty BB

3 Snatch grip deadlift
3 Snatch pulls
3 Muscle Snatches
3 High hang snatches
3 Power snatches

INTO

Snatch Deadlifts

Every 90 sec
5 reps @70%

WOD

Intervals

In a 5:00 window x 3

20 Calories Row
10 High Box get overs
Max Reps Power Snatch @65

rest 1:00

*Scaled reps*
12-15 calories
10 box jump/step overs

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

Wednesday Warrior

IN TEAMS OF 2 (YGIG)

10 ROUNDS

5 Thrusters (@95)
5 Pull ups

10 ROUNDS

5 Burpees over bar
5 Toes to bar

10 ROUNDS

5 Clean and Jerks (@95)
5 Muscle ups

Remaining Time - Max Burpee shuttle runs

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

Front Squats (Week 3)

EMOM x 4
3 reps @70%

EMOM x 4
2 reps @80 %

EMOM x 4
1 rep @85-90%

1 min AMRAP max reps on 65%

WOD

EMOM X 20

Min 1: 8/10/12 Cal assault bike
Min 2) 10 Deadlifts (@95)
Min 3) 10 SandBag Clean to Shoulder (HEAVY)
Min 4) REST 🙂

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

Gymnastics / Strength (Week 3)

9:00 EMOM

Min 1) Dead hang
Min 2) 6-10 x Strict Pull Up
Min 3) Single leg lifts

Into

9:00 EMOM

Min 1) Ring Row Hold (L/R)
Min 2) 10 x Strict HSPU
Min 3) 40 sec hollow rock

WOD

12 Min AMRAP

3 x Wall Walk
12 x Toes to rings
30 x Double unders / 60 Single unders

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

VogueFit

INDIVIDUAL WOD

6 Rounds For Time:

80 DU
8 HSPU
4 Clean & Jerk 155/105#
12 Box Jump Overs 24/20”

25min Cap

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

MetCON

INDIVIDUAL WOD

Every 8m x 4

30/24 Cal Row/Bike
12 Burpees to Target
400m Run
12 KB Swings 24/16kg

*Alternate Bike & Row each Round

(32 Mins)

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

VogueFit

Front Squat Strength

E2MOM x 5

5 Power Cleans @70%

PARTNER WOD - YGIG, Round For Round

10min AMRAP

10/8 Cal Bike
6 Dual DB Hang Clean & Jerk 50/35#
4 Dual DB Front Squat

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

VogueFit

Toes To bar Strength

12min AMRAP

8 Weighted Hanging Knee Raises
15/15 KB Side Bends
12 Supine Toe Touches
Rest 60sec

(Cap 12Min)

INDIVIDUAL WOD

5 Rounds

21 Wall Balls 20/14#
18 DB Hang Snatches 50/35#
15 Push Ups

15min Cap

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

VogueFit

PARTNER WOD

YGIG, Share However (Unless Stated)

Every 3min x 10

Partner 1: Holding SandBag in Bear Hug

Partner 2:

AMRAP

3 Deadlift 225/185#
6 Burpee Over Bar
9/7 Cal Row

At 3:00 Partners Swap

Score: Total Number of Rounds + Reps

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

6:30 minute window:

400M Run
20 Weighted Lunges
Max Meter Row in remaining time.

90s Rest

6:30 minute window:

400M Run
20 Wall Balls
Max Meter Ski

90s Rest

6:30 minute window:

400M Run
15 Meters Burpee Broad Jump
Max Meter Row

90s Rest

6:30 minute window:

400M Run
20 Meters Farmers Carry
Max Meter Row

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

MetCon

Individual WOD

Every 3 min/ 1 min Rest x 8 Rounds

Alternating Between A & B

A) 15/12 Cal Bike
18 Wall Balls 20/14#
21 Sit Ups

Rest 1 min

B) 15/12 Cal Row
12 Burpee Over Rower
9 Plate GTOH 45/25#

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

Partner style:

Buy In: YGIG 4 x 400m (2 400's each)

Directly into:

1 Round of:
- 1000m Ski
- 100 box jumps

Directly into:

2 x 400m (YGIG)

Directly into:

1 Round of:
- 1000m Row
- 50 Burpee over rower

Directly into:

- 1Km Run
- 400m Farmer Carry
- Max Distance Ski or Row

T/C - 40

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

COMPETE

Teams of 2
YGIG 10 rounds
200m ski
10 Box jump overs

YGIG 10 rounds
200m row
10 burpee over DB

YGIG 10 rounds
9/6cal AB
10 sit-ups

40min cap

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

Thresholds Repeats

2 Rounds:

5 minute window:
400M Run
20 Weighted Lunges
Max Meter Row in remaining time.

60s Rest

5 minute window:
400M Run
20 Wall Balls
Max Meter Ski

60s Rest

5 minute window:
400M Run
20 Meters Burpee Broad Jump
Max Meter Row

60s Rest

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

COMPETE

Teams of 2
20min AMRAP
2 rounds
20 TTB
20 BBJO
20 sync hang snatch
2 rounds
20 V ups
20 burpee over DB
20 sync hang clean and jerks
Max cal ski remaining time

Rest 3

20min AMRAP
5 rounds
30 DB box step ups
20 sync sit-ups
20 Devil press
Max cal bike remaining time

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

"

Front Squats

Every 3:00 x 5 sets

3 Front squats @RPE9+

**For this last week, building to a heavy 3 reps.

**No jumps this week, focus shifts towards the load on the front squat being heavy!

EMOM 12

1. 12 Back squats
2. 10 Cal assault bike
3. 10-12 T2B or T2R

L1 - 45-55lb
L2 - 60-79lb
L3 - 75-85lb
SPICY - 90lb

"

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

Partner style:

Buy In: YGIG 4 x 400m (2 400's each)

Directly into:

1 Round of:
- 1000m Ski
- 100 box jumps

Directly into:

2 x 400m (YGIG)

Directly into:

1 Round of:
- 1000m Row
- 50 Burpee over rower

Directly into:

- 1Km Run
- 400m Farmer Carry
- Max Distance Ski or Row

T/C - 40

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

Thresholds Repeats

2 Rounds:

5 minute window:
400M Run
20 Weighted Lunges
Max Meter Row in remaining time.

60s Rest

5 minute window:
400M Run
20 Wall Balls
Max Meter Ski

60s Rest

5 minute window:
400M Run
20 Meters Burpee Broad Jump
Max Meter Row

60s Rest

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

Teams of. 2

In a 30 minute window:

5 Rounds:

600m/500m Row
20 DB Thrusters 35/22.5
20 Burpee Box Get Overs 40inch
30 V Ups

-In Remaining Time-

Max Distance Row

Share However - 1 works. 1 rests.

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

EMOM – 30 Minutes

Every Minute on the Minute:

Minute 1: 5/10 Strict Pull-Ups
Minute 2: 200m Row
Minute 3: 14 DB Bench Press (50/35#)
Minute 4: 200m Row
Minute 5: 10/15 Plate Ground-to-Overhead (45/25)
Minute 6: 15 Box Jumps (24/20)
Minute 7: Rest

Repeat for 5 rounds (30 minutes total)

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

5 Rounds (Start a new round every 5 minutes):

9 Wall Balls (20/14 lbs)
12 Hand-Release Push-Ups
15 Kettlebell Swings (53/35 lbs)
30s Assault Bike Sprint

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

Week 4

A) Push Jerk – Waves (E2MOM)

3 Waves:

3 @ 75%
2 @ 85%
1 @ 95%

B) Overhead Squat

5 x 1 @ 85–95%

C) Accessories

3 Rounds:
10 Strict Pull-Ups / Ring Rows
10 DB Overhead Walking Lunges (each)
30s Hollow Hold (each)

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

Emom 24

30/50 Double Unders
1 Round KB Macho Man
12/9 Cal Ski
15 AB Mat Sit Ups

Macho Man

3 KB Power Cleans
3 KB Front Squats
3 KB STOH

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

10 Rounds For Time

5 Burpees To Target
6 Alternating DB Snatches (22.5/15)
8 Box Step ps
10/6 Cal Row

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

Back Squats 6/7

Every 2 x 5

5 x 4
@ 80–82%

12:00 AMRAP
50 Wall Balls 20/14
40 Toe to Bar
30 Box Jump Overs 30/24
20 Dual DB Hang Clean and Jerks
10 Wall Walks

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

Snatch 4/4

Every 2:00 x 7 Sets
1 Squat Snatch
Build to ~85-95%

Full Resets No T'N'G

5 Rounds For Time

15/12 Cal Assault Bike
15 Power Snatch 75/55lbs

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

For time

150 Double Unders
400m Run
2000/1700m Row
100 Double Unders
400m Run
1000/850m Row
50 Double Unders
400m Run
500/425m Row"

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

Deadlifts 4/4

Every 2 x 6

6 – 4 – 2
6 – 4 – 2

6 @ 75–80%
4 @ 85%
2 @ 88–92%

Second wave slightly heavier if moving well.

For Time

21 Burpees To Target
200ft Farmer Carry
18 Burepees To Target
150ft Farmers Carry
15 Burpees To Target
100ft Farmer Carry
12 Burpees To Target
50ft Farmers Carry

Farmers Carry 2 x 50/35lbs DB

Floor Measured Into 25ft )8m) Sections From Rig

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

Clean and jerk 4/4

Every 2:00 x 5 Sets
1 Clean + Front Squat + 1 Jerk
Build to ~–80% 90%

Cat's Cradle
3:00 AMRAP
15 Thrusters 75/55#
15 Pull-Ups

--5:00 Rest--

3:00 AMRAP
12 Thrusters 95/65#
12 Chest to Bar Pull-Ups

--5:00 Rest--

3:00 AMRAP
9 Thrusters 115/75#
9 Bar Muscle-Ups

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

Skill Focus: Chest to Bar Pull Ups

15 MIN Drills With a Coach

Seated Banded Pull Down
Feet Elevated Ring Rows
Toe Assisted C2B
Jumping C2B/Banded C2B

21 - 15 - 9
Thrusters (2x35/25)
Toes to bar/Knee Raises

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

EMOM for 8 minutes:
1 Hang Power Snatch

*add weight each set

3 rounds:
20 Overhead squat (95/65)
20 Chest to bar / Pull up

*time cap: 12 minutes

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

With a partner

4 rounds:
400m Run (together)
20 Handstand Push up (strict or kipping)
15 Deadlift (275/185)

*share however - 1 works. 1 rests.

*time cap: 25 minutes

*optional Rx+ 315/265

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

Strength (1/6)

Every 2 minutes for 4 sets:
4 Front Squat at 70-75%

AMRAP for 10 minutes:

4 Wall Walk
5 Bar Muscle up
60 Double under

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

With a partner

3 rounds:
800m Run (together)
60/40 cal Row
40/30 Ski

*time cap: 35 minutes

*share however - 1 works. 1 rests.

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

Weightlifting (1/6)

Every 2 minutes for 5 sets:
Squat Clean + 3 Front Squat + Split Jerk

*add weight each set

EMOM for 12 minutes:
1. Max Power clean and jerk (135/95)
2. Max Burpee over bar
3. Rest

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

AMRAP for 25 minutes:

400m Run
15/12 cal AB
12 Dual DB bench press (2x50/35s)
9 Strict pull up / Banded strict pull up

*target: 4 rounds

*Rx+ 2x65/45 DBs

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

Strength (1/6)

Every 3 minutes for 4 sets:
10 Back Squat at 60-65%

4 rounds:
25 Wall Ball
20 alternating DB snatch (50/35)
15 Toes to bar

*time cap: 16 minutes

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

Skill: HSPU

Every 40'' x6
a) 5 HSPU / Pike Push Up / 20'' HSH
b) Plank Hold

Teams of 2
18' AMRAP
10-20-30...

Cal Row
DB Snatch
Box Jumps

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

Skill: HSPU

Every 40'' x6
a) 5 HSPU / Pike Push Up / 20'' HSH
b) Plank Hold

Teams of 2
18' AMRAP
10-20-30...

Cal Row
DB Snatch
Box Jumps

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

Every 2:30 x4

A) 6-8 Strict Pull Ups
10 DB Elevated Heels Squats
10/10 Russian Twists

Every 2:30 x4

B) 12 DB RDLs
10 Skull Crushers
12 Ab Mat Sit ups

WOD | EMOM 12’

A) 15/12 Cal Row/ski
B) 10 DB Hang Squat Clean
C) 10 Toes to bar

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

For Time:

3 sets

800m Run
30 Wall Ball
400m Run
1 Lap Gym Farmers Carry
24 KB Swing

TC:34 mins

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

INDIVIDUAL INTERVALS
60s work/30s rest (20 interval cap)

2000/1600m Row
50 Burpees
2000/1600m Ski
50 V-Ups

(32 min cap)

3 Min Plank Challenge
*everytime you drop 10 supine toe touch*

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

35 Minute EMOM

1) 5 DB Z - Press
2) 12 DB Floor Press
3) 12 DB Deadstop Bent Over Row
4) 8 DB Seated Hammer Curl + 8 Tricep Dips
5) :50 Max Cals - Assault Bike

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

PAIRS WOD

3 rounds for time:

50 Dual DB Front Squats 50/35#
50 Dual DB Push Press
50 Dual DB Box Step Overs 24/20"
50 Dual DB Renegade Rows

After every full round complete:
400m Run Together

(33 min cap)

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

A. Every 2:30 x 4:

10 Barbell Strict Press
12 DB Romanian Deadlifts (Slow tempo)

B. Every 2:30 x 4:

12 Renegade Row
15 Weighted Glute Bridges

C. 3 Rounds for Quality:

20 Banded Facepulls
15 Bicep Curls
15 Overhead DB Tricep Extensions

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

(With a partner)

20 Min AMRAP

800m Row
40 DB Walking Lunge (1 x DB)
60m BBJ

*on Min 20*

15 Min Time Cap:

800m Ski
800m Run (together)
400m Farmers Carry (2 x 24/16kg)
800m Ski

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

30 Min EMOM

1: Wall Balls (20/14 lbs)
2: American Kettlebell Swings (53/35 lbs)
3: Calorie Ski Erg
4: Hand Release Push-ups
5: REST

ep scheme:
R1 - 10
R2 - 12
R3 - 14
R4 - 16
R5 - 14
R6 - 12

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

A. E2:30 x 6 (alt each round)

22 / 18 Cal Assault Bike
15 Burpee Bar Touch

B. 5 Rounds For Time (15 Min Cap):

8 Power Cleans (115/75lbs)
12 Toes to Bar / V- Ups
40 Double Unders / 80 singles

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

For Time (30 Min Cap):

1k Row
60 DB Power Clean (2 x 50/35 lbs)
800m Row
50 STOH
600m Row
40 Dual DB Front Rack Walking Lunges
400m Row
30 Dual DB Thrusters

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

A. Deadlifts E2MOM x 6

Set 1: 10 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 10 Reps @ 65%
Set 5: 8 Reps @ 70%
Set 6: 6 Reps @ 75%

B. For Time (12 Min T/C)

10-9-8-7-6-5-4-3--2-1

HSPU / Pike PU
Box Jump Over (24/20)

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

With a partner

2 rounds:
800m Run
60/45 cal AB
40 lateral Burpee over KBs
2 lap KB farmer carry

*time cap: 30 minutes

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

3 sets:

20/15 cal Ski
20/15 Push up
20 alternating DB snatch
20 Bodyweight box step ups (24/20)
20/15 cal Ski

- rest 2 minutes between sets -

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

A.
Every 4 minutes for 4 sets:
6 KB goblet bulgarian split squats (each side)
12 alternating KB gorilla row
60 second Front plank

B.
Every 4 minutes for 4 sets:
60 second KB goblet wall sit hold
12 Tall kneeling Pallof press (each side)
12 single leg Hip Bridge (each side)

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

Every 5 minutes for 6 sets:
1.
400m Run
15/12 cal AB

2.
400m Run
15/12 cal Row

*alternate 1 and 2 for 3 sets of each

*Rx+ 20/15 cal on each machine

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

Every 4 minutes for 4 sets:
20 Ring row
20 alternating KB goblet lunge steps (heavy)
30 second Side plank hold (each side)

Every 4 minutes for 4 sets:
15-20 Ring push ups
15 Narrow stance KB goblet squat (heels elevated)
30 second Hollow hold

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

EMOM for 28 minutes:

1. 9-15 cal Row
2. 10-15 Burpee
3. 15-20 KB swing
4. 9-15 cal AB

*choose a challenging number you can maintain

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

"
Metcon booty day

5 Rounds:

15 DB hip thrusts
12 DB goblet reverse lunge
20 Plank hip dips

Rest 2:00

5 rounds:

15 DB sumo squat
12 DB RDL
30 Russian twist

"

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

"
Warrior Wednesday

35 Min AMRAP:

5 Rounds

20 Cal bike
15 Sycnhro sit ups
15 Sycnhro DB snatch

Rest 2:00

In Remaining time Max rounds:

40 Goblet squats
30 Cal row
30 Burpee over the rower

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

"

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

"

EMOM 25 (5 Rounds)

1. 8-10 Cal ski
2. 12-15 Ring rows
3. 45s Plank hold
4. 10 Double DB step over
5. Rest

Rest 3:00

5 Min AMRAP:

30 Flutter kicks
15 Side plank dips (R)
15 Side plank dips (L)

"

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

PART A:

15 Min AMRAP - YGIG movement (In pairs)

6 Burpees
12 Plate lunges
12 Plate GTOH

Rest 2:00

PART B:

3RFT (individual)

15 Cal bike
20 DB hang clean
30 Plate hops

Total Time cap = 35 Mins

L1 - 10lb plate + 15lb DB
L2 - 15lb plate + 22.5-25lb DB
L3 - 25lb + 30lb DB
SPICY - 35lb plate + DB

"

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

"

Power snatch

3 Sets for quality (empty bar)

5 Snatch DL
5 High hang snatch pull
5 Slow pull muscle snatch

E90s x 10 (build load)

2 Power snatch

In a pair for time:

60 Cal row
60 Single DB devils press
60 Cal C2 bike
60 Single DB STOH

"

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

"

Cardio Day

EMOM16

1. 8-12 Cal row
2. 12 Burpees
3. Max reps walking lunge
4. Rest

Rest 1:00

EMOM16

1. 8-12 Cal ski
2. 6 Lengths farmers carry
3. Max reps sit ups
4. Rest

"

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

"

Booty Day

Hip Thrust

6-6-4-4 Reps

****After each set 6/6 paused front foot elevated split squat (5s pause in bottom)

REST 90s

(Increase load on hip thrust as reps decrease - goal is for the last 4 to be heavier than last weeks 4)

For time:

30 Wall balls
20 Double DB box step overs
15 Cal assault bike
10 Burpees
15 Cal assault bike
20 Double DB box step overs
30 Wall balls

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

"

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

"

OHS prep

Every 2:00 x 3 (empty bar)

5 Muscle snatch + 5 BTN push press + 5 OHS to wall ball

Warrior barbell

4 Rounds for time:

30 OHS
30 Burpee over bar
50 Shuttle runs

1:00 rest between rounds

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

"

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

"

Bench press

5 sets:

6-4-3-2 Bench press
10s Plat lat raise hold + 8 plate lat raises

Rest 90s between sets

**Build accross the sets to a heavy 2 reps! "

14 Min AMRAP:

7 HSPU
9 Double DB hang clean
12 Cal row

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

"

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

"

Front Squats

Every 3:00 x 5 sets

3 Front squats @RPE9+

**For this last week, building to a heavy 3 reps.

**No jumps this week, focus shifts towards the load on the front squat being heavy!

EMOM 12

1. 12 Back squats
2. 10 Cal assault bike
3. 10-12 T2B or T2R

L1 - 45-55lb
L2 - 60-79lb
L3 - 75-85lb
SPICY - 90lb

"

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

Hybrid Doubles

2 Rounds of:

400m Run
500m Ski
400m Run
40 Box Jumps

Directly into:

1 Round of:

800m Run
500m Row
800m Run
80 synchro squats

T/C - 35

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

Teams of 2
80 DB Lunges
1200m Row

60 Box Jump Overs
80 Wallball Sit-ups

1200m Ski
400m Farmer Carry

60 Cal Bike
50 Sandbag Cleans

100m Burpee Broad Jumps
40 Devil Press

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

Cardio / Recovery day

EMOM X 30 work (45work/15rest)

Min 1: Burpees
Min 2: Ski
Min 3: Bike
Min 4: Row
Min 5: Rest
*keep pace consistent for full emom*

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

Work 2:00 min | Rest 1 min

Round 1:

10 Pull ups (kipping week 2)
Max Shuttle runs with ball

Round 2:

12 Floor press (2x30)
Max Double / Single unders

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

Wednesday - 50's workout

Team of 2

Buy in: 50 Down Up to rig

Round 1

50 Toes to ring / knee raises
50 Slamball Cleans
50 Toes to ring / knee raise
50 Slamball bear hug squats
50 Toes to ring / knee raise
50 Slamballs

Round 2

50 Alt V-ups
50 Plate Deadlifts
50 Alt V-ups
50 Plate Thrusters
50 Alt V-ups
50 Plate Hops

Cash out: 50 Down ups to rig

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

Workout:

AMRAP 10:

7 Cal Bike
1 Pike walk alt between L/R

AMRAP 10:

10 Cal Ski
10 Ball sit ups to wall

AMRAP 10:

12 Cal Row
12 Ring Rows

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

For the brave
Can you beat your Ramadan score?

OPEN WOD - 26.1

For time:

20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

RX - 14 WB / 20 box

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

Power snatch

3 sets for quality (technique)

5 snatch DL
5 high hang snatch pull
5 slow pull muscle snatch

Into

Emom x 10

2 power snatch (after each set you build)

WOD

15 Min AMRAP

(2/4/6/8/10.....)

Power snatch (85)
Walking lunges (85)
Shuttle runs
Jumping / banded Mu

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

Wednesday Warrior

Team of 2

100 Cal Row
80 Box jump overs
60 Toes to ring
40 Partner deadlifts (155)
20 Angel squats
10 Rope climbs

Max Cal Row in remaining time

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

Front squats Every 3:00 x 5 sets

5-5-5-3-3

This week we build in weight after each set
Last set should feel really challenging

Into 3 max Broad jumps (try to get more than last week)

WOD

Amrap 6

7 Cal bike
10 Wall balls

Amrap 6

3 Wall walks
7 Cal Bike

Amrap 6

10 burpees over line
7 Cal bike

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

16:00 EMOM - (Week 2)

Min 1) 5 x Strict Pull Up + 20s dead hang
Min 2) 15 - 20 x Hollow Rocks
Min 3) 10 x Ring Row + 20s Pike ups / leg raise over db
min 4) REST

Into WOD

For Time

21 - 15 - 9
Double unders (double the reps)
Power cleans (85/95/105)
Strict HSPU

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

FOR TIME (cap 40–45 min):

1000m Row
50 DB thrusters
(25/15)
800m SkiErg
50 box step-overs (bodyweight)
800m BikeErg
40 burpee broad jumps
50 walking lunges (bodyweight)
50 wall balls

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

5 ROUNDS FOR TIME

25/20 cal Assault Bike
12 box climb overs
15 goblet squats (KB/DB)
12 single-arm DB snatch
12 med ball sit-ups

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

EMOM 40

Min 1: 12/15 cal Row
Min 2: 21 wall balls
Min 3: 20 DB walking lunges (10/leg)
Min 4: 13 burpees

Min 5: Rest

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

FOR TIME:

4 rounds:

20 DB hang clean (alt)
15 Knee raises
15/12 cal BikeErg
20 Ball Slams

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

AMRAP 20:

4 wall walks
12 burpee box step-overs
40 double unders (or 12 cal BikeErg)
30m farmer carry

After party
500m Row x 3
rest 1 min between each

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

FOR TIME (cap 30 min):

1200m Row
5 rounds:
15 pull-ups
20 DB deadlifts
15 box step-overs
1000m Row
40 wall balls

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

Handstand practice

WOD

5 x 2:00 rounds:
15/20-cal bike
Max handstand push-ups
– Rest 1:00 between rounds

Scaled
5 x 2:00 rounds:
8/12-cal bike
Max DB shoulder presses (10/15 lb)
– Rest 1:00 between rounds

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

On a 12:00 clock

Build to a 1-rep-max shoulder press

WOD

5 rounds for time of:
500m Row
30 box jumps (20/24 in)
30 wall-balls (14/20 lb) (9/10 ft)

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

On a 15:00 clock:
Build to a 1-rep-max clean

WOD

27-21-15-9 reps for time:
Hang power cleans (95/65 lb)
Toes-to-bars

SCALED
21-15-9 reps for time:
Hang power cleans (35/45 lb)
Hanging leg raises

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

For load:
Front squat
3-3-3-3-3

WOD

AMRAP 1:
Front squats
– Use 65% of today’s heaviest lift.

5 rounds
12 DB front rack walking lunges
10 DB front squats
8 DB Push press

– Rest 1:00 between sets.

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

Pre-Wod
4 Rounds
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest

Post Wod
40 GHD sit ups
40 GHD reverse hypers

WOD

AMRAP 17:
3 wall walks
15 burpees
60 double-unders

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

3 Rounds
(not for time)
10m KB over head carry Right
10m KB over head carry Left
10 KB swings

WOD

RX
For time:
1000m ski
80 pull-ups
80 deadlifts (135/95 lb)
1000m ski
– Partition the pull-up and deadlift reps any way.

SCALED
For time:
800-m ski
80 jumping pull ups
60 deadlifts (75/115 lb)
800-m ski
– Partition the pull-up and deadlift reps any way.

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

Prep
Forward backward leg swings
Lateral leg swings
Calf raise
Tib raise
Pogos
High knees

Prep movements

Engine
For time
Every 3min x15
Run
- - -
Row
- - -
Bike
- - -
Ski
- - -
Rest

A: 500m run / 40/30 cal
B: 400m run / 30/20 cal
C: 300m run / 20/15 cal

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

Prep
20 seated hip switches
10/10 adductor reaches
- - -
2 rounds
12/12 kneeling side bridge
12 KB dead bugs
6/6 split stance KB RDL

Full strength
4 rounds
12 DB RDL, 2xDB
12 DB dead bug
15mins to finish
Same weight as last week or heavier

Mixed modal
3 rounds for time
200m farmers carry, 2x24/16
400m run
60/40 cal machine
30min cap
25min target

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

Prep
10 alt mobility lunge
10 toe hold squats
10 push up + push backs
10 single DB RDL

Race
In pairs
For Time
1,200m run
120 wall balls
120 burpee
1,000m run
100 DB snatch, 1x50/35
100 box step over, 1x50/35
800m run
80 wall ball
80 burpee
600m run
60 DB snatch, 1x50/35
60 box step over, 1x50/35
48min cap
42min target

Both run, first back can start
All work is shared

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

Prep
5 walk outs
10 push up + toe touch
20 tall plank shoulder taps
10 alt dead bugs

Upper strength
4 rounds
12 DB bench press
12 ring row
15mins to finish
Same weight as last week or heavier

Engine
4min max cal row
- 4min rest -
4min max cal ski
- 4min rest -
4min max cal bike
- 4min rest -

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

Prep
Forward/backward leg swings
Lateral leg swings
Reverse lunge w/ OH reach
Pogos

Prep movements

Race
For Time
Every 5min x8
400m run + 30/20 cal row
- - -
400m run + 30 alt DB snatch
- - -
400m run + 30/20 cal ski
- - -
400m run + 30 KB swing

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

Prep
10 alt mobility lunge
10/10 adductor reach
2 rounds
12 alt dead bug
12/12 single leg glute bridge
6/6 goblet split squat

Lower strength
4 rounds
24 DB step up, 2xDB
6 paloff rotation each side
18mins to finish
Same weight as last week or heavier

Mixed Modal
For time
400m run
30 DB front squats, 2x50/35
30 burpee
400m run
20 DB front squats, 2x50/35
20 burpee
400m run
10 DB front squats, 2x50/35
10 burpee
20min cap
15min target

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

Functional Body Building

A1 Bench press 5x6 75-85%
A2 Gorilla row 4x20

B1 Strict pull up 4x5-8
B2 Seated DB press 4x12

C1 DB skull crusher 4x14
C1 BB curl 4x14

D1 BB roll out 4x5
D2 Hanging knee tuck 4x10

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

Olympic lifting

3 rounds
1 clean pull, 1 hang clean pull, 1 hang power, 1 hang squat clean, 1 split jerk upto 40%
3 rounds
3x 1 squat clean, 1 split jerk 40-60%
5 rounds
1 squat clean & split jerk 75-90%
Every 90sec x5
3 clean and jerk 60%
3 rounds
5 strict press 40-50%

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

BB club

Prep
10 alt worlds greatest stretch
20 seated hip rotations
5 toe hold squats
- - -
BB prep

Squat clean
Every 2min x6
1 squat clean
1 front squat
@ 85-90%

BB club
In pairs
For Time
42-30-18
hang power clean
front squat
S2OH
800-600-400m run before each round
135/95
30min cap

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

Prep
Hip / plank activation x3
- - -
2 rounds
6/6 single leg RDL
12 KB dead bugs
12/12 seated pike lifts

Deadlift
3 rounds
3 reps
85-90%

Accessory
3 rounds
12/12 half kneeling landmine press
100/100m single arm farmers carry

Metcon
BB conditioning
21 deadlift
42 cal machine
15 power clean
30 cal machine
9 clean and jerk
18 cal machine
15min cap
12min target

Rx: 185/95

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

Prep
Overhead mobility
- - -
2 rounds
20 straight arm band pull downs
10 scap push up + 10 shoulder taps
10 pushup + opp toe touch

Pull up capcity
Every 90sec x6
20% of max reps

Push accessory
4 rounds
3-6 ring dip, 3sec down
20 hollow rock

Metcon
T2B capacity
For Time
10-1-10
T2B
Hand release push up
20min cap

10 T2B
10 hand release push up
9 T2B
9 HRPU
8, 8, 7, 7 etc etc down to 1 and back up to 10

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

Prep
Overhead mobility
- - -
PVC warm up
- - -
BB prep

Power Snatch
Every 90sec x6
1 reps
85-90%
Rounds 1-3 = 70-85%
Rounds 4-6 = 85-90%

Snatch Accessory
Every 90sec x4
1 snatch deadlift, 3sec down
75-85%

Metcon
4 rounds for time
24 wall balls
12 alt hang DB snatch, 70/50
12min cap
8min target

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

Prep
12 alt cossack squats
6 walk outs
12/12 single leg glute bridge
12 push up + push backs
- - -
C&J prep

Metcon
In pairs
@ 0min
400m run
30 burpee
30 clean and jerk, 95/65

@ 10min
400m run
25 burpee
25 clean and jerk, 115/75

@ 20min
400m run
20 burpee
20 clean and jerk, 135/95

@ 30min
400m run
15 burpee
15 clean and jerk, 155/115

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

Prep
Hip / lower mobility flow
- - -
2 rounds
12 KB dead bug
12/12 single leg glute bridge
8/8 suitcase reverse lunge

Front squat
3 rounds
5 reps
85-90%

Lower accessory
4 rounds
16 alt DB reverse lunge

Metcon
Gymnastic volume
For time
84 KB swing
42 T2B
60 KB swing
30 C2B
36 KB swing
18 bar MU
15min cap
11min target

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

VogueFit

INDIVIDUAL WOD

Buy In: 400m Run

3 Rounds:

20 Alt. DB Snatch 50/35#
10 Box Jump Overs 24/20"
5 Clusters 135/95#
15 TTB
60 DU

Cash Out: 400m Run

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

VogueFit

Strength

Power Clean

In 10min:

Build to 1RM

Partner WOD - YGIG, Share However (Unless Stated)

4 Rounds For Time:

24/18 Cal Row
16 Dual DB Hang Cleans
8 Wall Walks

Cap 12min

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

VogueFit

Toes To Bar Strength

4 Rounds (Quality)

12 Hanging Strict Knee Raises
15 Hollow Rocks
12 V-Ups
Rest 60sec

(Cap 12Min)

INDIVIDUAL WOD

14min AMRAP

30 DU
12 Wall Balls 20/14#
8 Push Press 50/35#
4 Burpee Pull Up

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

VogueFit

PARTNER WOD

YGIG, Share However (Unless Stated)

0:00-10:00
120/96 Cal Bike

10:00-18:00

AMRAP: Round For Round

6 Hang Cleans 135/95
4 Front Squats
2 S2OH

20:00-30:00

P1: Max Cal Bike
P2: 100m Run

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

Hyrox Doubles

2 Rounds of:

400m Run
500m Ski
400m Run
40 Box Jumps

Directly into:

1 Round of:

800m Run
500m Row
800m Run
80 synchro squats

T/C - 35

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

COMPETE
Teams of 2
1min on 1min off until complete
150cal machine (7.5)
150 DB hang snatch (7)
100 box jump overs (6)
100cal machine (6)
50 burpee over DB (3.5)
50cal machine (3)

35min cap

Finisher
20 hollow rocks
16 Russian twists
10 seated leg raise

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

= HYBRID =

Hyrox Doubles

2 Rounds Of:

400m Row
500m Ski
400m Row
40 Box Jumps

Directly Into:

1 Round Of:

500m Row
500m Ski
500m Row
80 Synchro Squats

T/C - 35Mins.

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

Cardio Queens

EMOM x 30

Min 1: Row
Min 2: Plate Ground to overhead
Min 3: Bike
Min 4: Burpee onto plate
Min 5: Ski
Min 6: Plate oh lunges

RX: 25
SC: 15

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

For Time

21-15-9
Shuttle Runs
KB SDHP

21-15-9
Cal Ski
KB Swings @ Heavy

AMRAP in remaining time

50 Single unders
40 Sit ups
30 Russian Twist
20 Hollow rocks
10 V-ups

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

AMRAP 30

Teams of 2 IGYG Full Rounds

21/18 Cal Row
15/12 Cal Bike
12 DB Thrusters 35/22.5
6 Line Facing Burpees

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

Hybrid Doubles

15 Window:

400m Run (Together)
1000m Ski (Shared)
400m Run (Together)

- Max Burpee broad jumps

3 Min Rest

15 Window:

400m Run (Together)
1000m Ski (Shared)
400m Run (Together)

- Max Farmer Carry 24/16kg

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

12 AMRAP

- 12 Shuttle Runs
- 12 Ring Rows
- 12 Goblet Squats

3 Minute Rest

12 AMRAP

- 12/9 Cal Ski
- 8 Dual Db Push Press (50/35)
- 12 V - Ups

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

"With a partner

AMRAP for 10 minutes:
Max cal AB

*alternate every: 30 KB swings

- rest 3 minutes -

AMRAP for 10 minutes:
Max cal Row

*alternate every: 15 Burpee

- rest 3 minutes -

AMRAP for 10 minutes:
Max cal Ski

*alternate every: 30 KB goblet squats "

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

"3 sets:
20/15 cal AB
15 alternating DB snatch
15 Burpee over DB
15 alternating DB hang clean and jerk
20/15 cal AB

*rest 2 minutes between sets

*time cap: 30 minutes "

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

"A.
Every 4 minutes for 4 sets:
10 Dual DB bench press
1 lap Dual DB farmer carry
10 Strict pull up / Banded Strict Pull up

B.
Every 4 minutes for 4 sets:
12 seated dual KB shoulder press
1 lap KB front rack carry
12 alternating KB gorilla row

"

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

EMOM 36

1) 15/12 Cal Ski
2) 4 Lengths Farmers Carry
3) 15/10 Wall Balls
4) 10 Double KB Deadlifts
5) 15 Ring Rows
6) Rest

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

10'00 ON / 2' OFF x3

800m Run
4 Lengths Burpee Broad Jumps
30 Cal Row
Max Box Jumps

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

A. Every 2:30 x 4

12 Incline DB Bench Press or Floor Press
10 DBL RDLS (3s eccentric)

B. Every 2:30 x 4

10/10 KB Gorilla Row (increase this week)
10/10 Front Foot Elevated Split Squats

C. 3 Rounds for quality

20 Banded Facepulls
15 Skull Crushers
15 Bicep Curls (empty BB if possible)

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

30 Min Rolling Clock (Teams of 2)

0 - 10 Mins (4 Rounds - IGUG)

400m / 350m Row
12 Burpee over Row

10 - 20 Mins (4 Rounds - share however)

30 KB Goblet Lunge (24/16kg)
40 Wallballs (9/6kg)
200m Run

20 - 30 Mins

800m Run
60 AKBS
40 Dual KB Box Step Ups

(max cal ski reminaing time)

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

In 32 Mins:

150 DU / 200 Skips
50 Alt DB Snatch (50/35)
40 Burpees over the DB
30 Pull Ups
20 Front Squat (1 x DB)
10 Devils Press

(Complete as 1 Min on and 1 Min off)

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

"

Metcon Booty Day

EMOM10:

1. 20 Slam Ball Reverse lunge
2. 45s DB Glute bridge hold

Rest 2:00

EMOM10:

1. 12 DB RDL
2. 45s Slam ball wall sit hold

Rest 2:00

EMOM10

1. 12 V-ups
2. 30 Russian twist

For the DB + Slam ball....

L1 - 15lb
L2 - 25lb
L3 - 35lb
SPICY - 45lb

"

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

"

Cardio Day

In Pairs

Every 8:00 x 4

60 Cal Ski/C2 Bike
10 Synchro shuttle runs
30 Slam balls
10 Synchro shuttle runs

**Rest however long is left of the 8mins

**Alternate between C2 bike and ski

"

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

Prep
Forward backward leg swings
Lateral leg swings
Calf raise
Tib raise
Pogos
High knees

Prep movements

Engine
For time
2,000m row
1,200m run
2,000m ski
1,200m run
4,000m bike
1,200m run
45min cap
40min target

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

Prep
20 seated hip switches
10/10 adductor reaches
- - -
2 rounds
12/12 glute bridge
12 dead bugs
6/6 single leg RDL

Full strength
4 rounds
10 DB RDL, 2xDB
6/6 tall kneeling paloff press
15mins to finish
Same weight as last week or heavier

Mixed modal
10 rounds for time
200m run
10 pull up
15 push up
20 air squats
30min cap
25min target

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

Prep
12/9 cal machine
10/10 pigeon good mornings
10/10 worlds greatest stretch
10 alt cossack squats
12/9 cal machine
10/10 reverse lunge
10 walk outs
10 alt dead bugs

Race
In pairs
Every 4min x10
80/60 cal ski
- - -
80m sled push, 4/3 plates
- - -
80/60 cal row
- - -
80 hang DB clean and press, 2x35/20
- - -
60 box step over, 2x16/12kg

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

Functional Body Building

A1 Bench press 5x5 70-80%
A2 Gorilla row 4x16

B1 Strict pull up 3x5-8
B2 Seated DB press 3x12

C1 DB skull crusher 4x12
C1 BB curl 4x12

D1 BB roll out 4x5
D2 Hanging knee tuck 4x10

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

For Time (Cap 40):

1000m Row
50 Pull-ups / Ring Rows
800m Bike
40 DB Thrusters
600m Ski
30 Burpees
400m Row
20 DB Reverse Lunges (each leg

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

AMRAP 30:

12 DB Front Squats
10 DB Push Press
12 KB Deadlifts (heavy)
8 Box Jump-Overs

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

4 Rounds:

3 min Bike (build pace)
2 min Row (steady hard)
1 min Rest

10 min AMRAP

15 Ball slams
15 Cal Bike

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

VogueFit

INDIVIDUAL WOD

25min AMRAP

50 DU
8 Burpee over Bar
6 Cleans 135/95#
10 Alt DB Snatches 50/35#
4 Muscle Ups

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

MetCon

Individual WOD

In 5 min window x 5

Buy in = 400m Run

AMRAP

9 TTB
6 D-Ball Slams 45/30#
3 Dual DB Devils Press 50/35#

- Rest 2min between sets
- Pick up where you left off

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