- Sunday Sweat -

40S WORK 20S REST X 32 (8)

Assault Bike
Shuttler Runs
Ski
Row

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

TEMPO RUN Al Raha
"Moderate Fartlek Run

-10min Warm Up & Dynamic Stretches

-10x2min @LT2-Pace (Yellow Zone) / 1min jog recovery

-10min Cool Down "

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

"Strength 4/4

Box Squat
3-3-3-3-3

*build each set
(aim to build heavier than wk 2/4)

then

2x3 at 80% of todays heavy "
"3 rounds:
400m run
10 Dual DB hang clean and jerk (2x50/35)

*time cap: 12 minutes "

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

MAYHEM

""Quater Finals Twister""

Team of 3

P1: Max Cal Ski
P2: Chipper
P3: Rest

P2:
3 Rounds For time
50 Wall balls
50 Burpee Box Jump Overs

SWAP WHEN NEEDED

TC: 30 min

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

"
OLYMPIC LIFTING
Snatch

Every 2 Mins x10 Sets

a) 3 High Hang Snatch
- High Power
- Deep Power
- Squat

b) 10-15 Cal Bike

(20 Mins Total)"

"

Optional Finisher-

3 ROUNDS:
10 Half Tucked Hollow Rocks (L)
10 Tuck Ups
10 Half Tucked Hollow Rocks (R)
10 V-Ups

Rest 1 Min between rounds"

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

"
INDIVIDUAL WORKOUT

5 ROUNDS FOR TIME:

400m Row
20 SA KB S2OH (10/10)
16 Jumping Box Step Ups
12 TTB / Hanging Knee Raises

30-35 Min Cap

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

"BRING EM OUT|"

AMRAP 30

Buy in: 50 Burpees

50/35 Cal Bike
40 Wall Balls
30 DB Hang Clean and Jerk
200m Run

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

- Monster METCON Monday -

4 Rounds

15 Pull Ups
40 Air Squats
20 Dual DB Push Press 50/35
40/30 Cal Row/Ski (alt each round)

TC25

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

Week 5 Power Snatch Cycling Last Week

Every 3:30mins x 4
3 Power Snatch at 80%
2 Power Snatch 85%
1 Power Snatch 90%

1min Max Toes to Bar
1min Max Deadlifts 135/95lbs
1min Max Lateral Over Bar Burpees
1min Rest x 3 (12mins)

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

"4 rounds
400m run
25 KB swing

Rest 4 minutes

4 rounds
500m Row
25 Wall Ball

*time cap: 30 minutes "

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

Pressing:

E2MOM x 6:
3 Push Press

Wod:

For time:
Run 400m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 400m

5 sets
Spilt Stance BTN oh press. BTN Split Jerk, pause Spilt Jerk (3 sec in dip and catch)

Add a little weight if it looks/feels good

Main Work

A)Jerk complex - E2M
1 BTN split Jerk, 1 pause split Jerk (2 sec in dip) 1 split Jerk
E90's x6 Building in Weight from 50-65%

B) Split Jerk (2 sec pause in catch & 2 sec in full extension overhead)
5 sets of 2 reps between 65-80% E2:30M

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

Every 3Mins. Complete

1. 250/200m Row
10 KB Swing 24/16
5 Burpee Over Rower

Every 3Mins. Complete

2. 200/150m Ski
15 Wall Balls 20/14

TC : 30 Mins.

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

Snatch W2:

E90s x 10:
1 Power Snatch
1 Hi hang squat snatch
1 Squat snatch
@ 65-70% of 1RM

*Power - speed under the bar - catching in the squat

Wod:

EMOM x 12:

a) 16/12 Cal Row
b) 16 Box Jump Overs 20"
c) Max HSPU
d) Rest

AEROBIC CAPACITY

EMOM 30:
12 Calorie row
12 burpees over the row

Every 3Mins. Complete

1. 200m Row
10 KB Swing 16
5 Burpee Over Rower

Every 3Mins. Complete

2. 150m Ski
15 Wall Balls 14

TC : 30 Mins.

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

LIFTING

* E30 sec for 3mins.

1 Clean & Jerk

Rest 1min

* E30 sec for 3mins.

1 Clean & Jerk

Rest 1min

* E30 sec for 3mins.

1 Clean & Jerk

Weight
M: 115/135/155
F: 85/95/105

WOD
Every 3mins.

12/8 Cal Ski
10 Power Clean 115/75
5 STO

TC: 15 Mins.

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

"Endurance - YAS Marina

5000m Row (P1)

P2+P3 completes:
30/24 cal bike
20 Dumbell Hang Power clean
20 Dumbell Stoh
(Split)

Time cap: 20 mins

Rest 3

300/240 cal Bike

P2+P3
400m run together
20 Goblet Squat
20 Dumbell Lunges
(Split)

TC: 20 mins"

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

"Gymnastics 4/4

Every 2 - 2:30 for 4 sets:
60-80% of Max unbroken Wall Facing HSPU from wk2/4

*aim to complete each set unbroken

*scaling - 1-2 ABmat or Deficit Box HSPU"
"EMOM for 16 minutes
1. 60 Double under
2. 10-15 CTB / Pull up
3. Max cal AB
4. Rest "

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

UNITE

Strength

1) 12 DB Z press
2) 15s-30s Handstand Hold

""Corby""

EMOM 20

1) 15/12 Cal Row
2) 15 V-Ups
3) 200m Run
4) 30s Plank

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

E90sec for 21min

1. 10 TTB
AMRAP Bike

2. 10 DB Snatch 50/35
AMRAP Bike

(Target 180+/ 130+)

On 21min Mark complete;
50 Sit Ups
40 Crunches
30 Deadbugs
20 Hollow Rocks

TC:30Mins.
NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

"
PUSH PRESS

Every 2:30 x4
4 Push Press @ 80-90%
10 Dual DB Bent over Rows

"

INTERVALS

2:00 ON / 2:00 OFF x4
250m Row
Max Devil Press
"

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

"
INTERVALS

2 Mins Work / 2 Mins Rest x4

20 Wallballs
Max Cal Bike

Rest 3 Mins

2 Mins Work / 2 Mins Rest x4
10-15 Cal Bike
Max Slams"

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

"EMOM TUESDAYS"

EMOM 12

Min 1: 6-8 Strict T2B
Min 2: 10 Hollow Rocks + 10 V-Ups
Min 3: 8-10 Double DB Z-Press
Min 4: 45s Forearm Plank

"RUN CLUB REPRESENT"

1200m Run
50 Single DB Thrusters
8000m Run
40 Single DB Thrusters
400m Run

RX: 50/35lbs

TC: 20 Mins

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

"PARTNER MACHINA"

6 Rounds For Time

500m Row (Shared)
500m Ski (Shared)
400m Run (Both)

TC: 40

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

-Team Up Tuesday-

100m/800m Row
5 Rounds
20 Synchro Wall Balls
20 Flip Flop Burpees to Target

1000m/800m row
5 rounds
10 Synchro Box Jumps
20 Toes to Bar

TC : 30mins

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

Back Squat
Every 3 minutes x 5
3 @ 86%

Superset with Strict Ring Dips with 1 sec Pause in Support 2 RIR

For time:
20 Shoulder Presses
10 DB Box Step Ups
30 Push Presses
10 DB Box Step Ups
40 Push Jerks
10 DB Box Step Ups

TC15

Barbell 95/65
DB 2 x 50/35lbs
Box 24/20inch

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

"For time:
5000m Ski or Row

*every 2 minutes including 0:00
15 Burpee

**time cap: 25-30 minutes "

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

Machine day:

1500m Row
1500m Ski
1000m Row
1000m Ski
500m Row
500m Ski
250m Row
250m Ski

Functional Bodybuilding

Bench Press

Then 3 x 4 @ 85
Super set
15/15 DB Meadows Row

Rest 2

Accessories
3 x 15 DB Tricep Extensions
3 x 15 DB Bicep Curls

Single Leg Strength

"3 sets superset"
10/10 Single Leg DL
10/10 Quad focus box step up tempo 31x1

Rest 2 between sets

Accessories
3 x 16 Dual DB Overhead Waking Lunges
3 x Max Banded Crunches

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

Gymnastic Wod:

Alt EMOM x 6:
1 - 30% C2B Pull Ups
2 - 30% TTB
- Rest 2:00 -
Alt EMOM x 6:
1 - 30% C2B Pull Ups
2 - 30% TTB
- Rest 2:00 -

Wod:

AMRAP 12:
8 burpee facing DB
12 Alt DB hang clean and jerk 50/35lbs
30 double unders

-Olympic Weightlifting-

Hang Power Snatch
Snatch Pulls
Power Snatch + Squat Snatch

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

SMASH IT!

TEAM OF 2

3000/2400m Row

Into AMRAP

16 /12 Cal Bike
12 Burpee BJO
8 TTB (sync)

TC: 30 Mins.

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

Track Run - Zayed Cricket Stadium
"1.5KM Warm Up & Dynamic Stretches & Plyometrics

12x400m @Goal 5KM r/p (90sec rec)

1.5KM Cool Down"

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

HYROX Stamina
Yas Marina

Doubles Training

2 Rounds

800m Run
1000m Ski
800m Run
1000m Row
2 Lap Farmers carry
50 Wall Balls

(REST 2 mins between rounds 1 and 2) "

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

"Weightlfiting 4/4

Every 90s for 6 sets:
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat

*build each set "

"In a 10 minute window

100 Wall Ball (buy in)

- AMRAP in remaining time-

10 Deadlift (185/125)
3 Wall walk "

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

HYBRID

""Venables""

40-30-20-10
Cal Bike
Wall Ball

TC: 17 min

Rest 2

40-30-20-10
Cal Ski
DB Lunges

TC: 17 Min

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

6 X 4MIN. AMRAPS

30 DU/ 60 SU
8 Burpee DL 2x35/20
4/4 DB Farmers Lunges
6 Pull Ups

(Rest 1min BTS)

TC:30Mins.

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

"
GYMNASTICS

15 Mins Practice

Handstand Practice

Box Handstand hold
Box Walk-ins
Box Handstand Hold S/L
Headstand Kick Ups / HS Kick Ups
Plate on and offs (Wall or Box)
HSW Attempts"

"

FOR TIME

10 HSPUs
15 TTB
20 Box Jump Overs
30 Wallballs
20 Box Jump Overs
15 TTB
10 HSPUs

14 Min Cap

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

"
WARRIOR WEDNESDAY
In Pairs

1000m Ski

4 Rounds (Each)*
8-6-4
DB Hang Snatch
Burpees over DB

1000m Ski

4 Rounds (Each)*
8-6-4
DB Hang Clean & Jerk
Box Jump Overs

40 Min Cap

*Partner 1 must complete 8-6-4 reps before
partner 2 can go."

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

"BACK SQUATS"

Every 1:30 X 8

4-4-4-3-3-3-2-2

Start at 50% of 1RM and Build
to a heavy Double With 1 RIR

*Reps In Reserve*

"RAFA THE ARTFUL DODGER"

AMRAP 12

10 Back Squat 115/80lbs
20 Back Rack Reverse Lunge 115/80lbs
30 Cal Machine (Ski / Row)

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

"PARTNER FLITHY FIDDY"

For time:
50 box jumps 20"
50 jumping pull-ups
50 kettlebell swings 24/16kgs
50 Goblet walking-lunge steps 24/16kgs
50 knees-to-elbows
50 KB push presses
50 V-Ups
50 wall-balls 20/14
50 burpees
50 Crossovers or 100 Singles

TC: 40

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

- Wa7sh Wednesday -

EMOM 28

1 - 10 DB Bench Press
2 - 12/9 Cal Ski
3 - 10 DB Front Squats
4 - 12/ 9 Cal Bike

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

AMRAP 30 with a Partner

IGYG FULL ROUNDS

21/18 Cal Row
50 Double Unders
9 Burpee Over Rower

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

"1. 3 rounds:
60s Front Plank
1 Lap dual KB front rack carry (2x24/16)

*time cap: 12 minutes

2. EMOM for 15 minutes
1. 15/12 cal AB
2. Max alt DB snatch (50/35)
3. Rest "

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

5 sets
Spilt Stance BTN oh press. BTN Split Jerk, pause Spilt Jerk (3 sec in dip and catch)

Add a little weight if it looks/feels good

Main Work

A)Jerk complex - E2M
1 BTN split Jerk, 1 pause split Jerk (2 sec in dip) 1 split Jerk
E90's x6 Building in Weight from 50-65%

B) Split Jerk (2 sec pause in catch & 2 sec in full extension overhead)
5 sets of 2 reps between 65-80% E2:30M

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

Partners:

In a 30 minute window:
8 Rounds YGIG:

16 Box Step Ups
12 Wall balls
9 Devil's Press
6 x 15m shuttle runs

Partner 2 accumulating bike calories to reach 150.

Partners:

In a 30 minute window:
8 Rounds YGIG:

16 Box Step Ups
12 Wall balls
9 Devil's Press
6 x 15m shuttle runs

Partner 2 accumulating bike calories to reach 150.

Partners:

In a 30 minute window:
8 Rounds YGIG:

16 Box Step Ups
12 Wall balls
9 Devil's Press
6 x 15m shuttle runs

Partner 2 accumulating bike calories to reach 150.

BODYBUILDING

6-6-4-4-2-2-1-1

Bench Press
+
10 Push Ups After each Set

WOD
AMRAP

5 Rounds

14 Alternating DB Snatch 60/40
10-8-6-4-2
HSPU/ Pike Box
50 DU / 100 SU

TC: 15 Mins.

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

Hard2Handle - Yas Marina

EMOM 12

1) Max cal C2B (P1)
2) 10 Dumbell snatch + 8 Burpee over dumbell

Rest 2

EMOM 12

1) Max cal C2B (P1)
2) 8 Press ups + 10 A- Jumps

Rest 2

3000/2500m C2B time trial in pairs

Score equals time to complete meters"

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

"CARDIO Club

5 sets:
5:00 on / 2:00 off
400m run
30/22 cal Row
Max Burpee

*score = total burpees "

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

MAYHEM

""Jack And Jill""

In a 30 min window

In a team of 2

100/70 Cal Ski
50 Sync Dumbell STOH (50/35)
100 Box Jump Over
50 Sync Dumbbell Hang Power Clean
100 Burpee to Target
50 Sync Deadlift (50/35)

In Remaining time

Max Cal Ski

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

TEAM OF 2

7 Rounds

10-14-18-22-26-30-34
KB Thrusters 16/12
20 BJO
30/22 Cal Row

TC:30Mins.

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

"
BOOTY DAY / CLEAN DAY

Every 2:30 x5
4 Front Squats @ 80-90%"

"

EMOM x12 Mins

1- 10-15 Cal Bike
2- 10 Power Cleans @ 75lb
3- 8-12 Bar over Burpees
4 - Rest
"

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

"
INTERVALS

EMOM x10
1- 8-12 Cal Row
2- 10-15 DB Box Step Ups

Rest 3 Mins

EMOM x8
1- 8-12 Cal Row
2- 6/6-8/8 SA DB Thruster

Rest 3 Mins

EMOM x6
1- 8-12 Cal Row
2- 6-12 Burpees"

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

"SPLIT STANCE STRICT PRESS"

5 Sets of 4 Reps

Every 2:00 X 5

Start Light and Build up

*10 Band Pull Aparts Each after set*

*Heavier than last week*

"HEAVY CHUNGZ"

4 Rounds:

AMRAP 3 / REST 1

5 Hang Power Cleans 155/105lbs
10 Hand Release Push Ups
15 V-Ups

*Continue where you have left off
Score is the total rounds*

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

"MIKE JONES"

Buy in 1200m Run

50-40-30-20-10
Cal Bike
Cal Ski
Sit Ups

Cash Out: 1200m Run

TC 45

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

- Thursdays intervals -

Every 8 mins x 3

40/32 Cal Row
20 Box Jumps
10 Dual Devils Press (heavy)

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

Deadlifts Week 8: Last Week

3 x 1 x 95%

Rest as needed

For time:
15-12-9
Calorie Echo Bike
9-6-3
Sandbag Ground-to-Shoulders

♀ 70 lb
♂ 100 lb

TC : 10

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

"500/400m Ski
500/400m Row

Rest 90s then,

500/400m Row
500/400m Ski

Rest 3 minutes

x 2-3 sets

*time cap: 35 minutes "

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

Pressing:

E2MOM x 6:
3 Push Press

Wod:

For time:
600m ski
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
600m ski

GYMNASTIC CLASS

Strict Handstand push ups W3:

3 Sets:
5 Hollow Body Ball Tuck/V Up
10 Banded I to Shrug
5 V Push ups
20-30 second handstand hold

12 minute EMOM:
Minute 1: 12-20 Handstand Shoulder Taps
Minute 2: 3 Russian Pushups + 6 push ups
Minute 3: 50% Kipping Handstand Push Up
Minute 4: Rest

Complete the following:
10 total deficit strict box Handstand Push Ups AHAP.

Pressing:

E2MOM x 6:
3 Push Press

Wod:

For time:
600m ski
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
600m ski

-Gymnastics-

B-MU
HS Walk
Freestanding HSPU

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

Stamina Vogue JLT

Mixed Modal Conditioning

Every 12 mins x 3

800m/600m Row
1 Lap Farmers Carry
1/2 Lap Walking lunges
25 Wall balls
400/350m Ski

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

SQUAT

Front Squats

6 x 3

WOD
1000/800m Ski

Then

21-15-9
Thrusters 95/65
BOB

3-2-1
Wall Walk

TC: 17 Mins.

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

HYROX Stamina
"Stamina Yas Marina

Mixed Modal Conditioning

Every 12 mins x 3

800m/600m Row
1 Lap Farmers Carry
1/2 Lap Walking lunges
25 Wall balls
400/350m Ski"

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

"Strength 4/4

Sumo Deadlift
4-4-4-4-4

*build each set "
"For time:
30 TTB
30 Dual KB STOH (2x24/16)
30 Burpee
30 Dual KB STOH
30 TTB

*time cap: 15 minutes "

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

VO2

""Pack It In""

In a 5 min window

A) 500m/400m Row
15-12-9
Slam Ball
Pull Up
- Row until 5 mins

2 mins rest

B) 30/24 Cal Bike
9-12-15
Slam Ball Lunge
TTB
- Bike in remaining time

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

20-18-16-14-12-10
Shuttle Run (10m)

10 Slamballs 45/30
8 Down Ups

TC:30Mins.

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

"
PARTNER WORKOUT

Every 7 Mins x4

10x 50ft Shuttle Runs (Split)
20 Synchro KB Swings
20 Synchro Goblet Squats
6x 50ft KB Carry (Regionals Style)*

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

"DEADLIFT"

Every 1:30 X 8

5-5-4-4-3-3-2-2

Start Light and Build up to a heavy Set
With 2 Reps In Reserve "

"POW PAO"

For Time

21-18-15-12-9-6-3

Barbell SDHP 95/55lbs
T2B / Haning Knee Raises
Burpee over the Bar

TC : 25

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

10MIN TO ESTABLISH

1 HEAVY PUSH JERK

10 Rounds for Time:
6 Handstand Push-Ups
3 Burpee Pull-Ups
Bar at the Fingertips with Arms Overhead

TC:15

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

"1. EMOM for 8 minutes
1. 30s Dual KB overhead hold
2. 30s Chin over bar hold

*scaling - banded or box assisted

2. AMRAP for 15 minutes
15 TTB / Knee raise
12 Dual DB thruster (2x35/22.5)
9 Burpee over DB"

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

Snatch W2:

E90s x 10:
1 Power Snatch
1 Hi hang squat snatch
1 Squat snatch
@ 65-70% of 1RM

*Power - speed under the bar - catching in the squat

Wod:

EMOM x 16:
30s ME FC DB Walking Lunge
30s ME Burpee over DB
30s Plate GTOH
1 Minute rest

Week 2 Squat:

E4MOMx4
3 Front Squat @ 75%
6 Front Squat @ 50%
9 Front Squats (light/empty) @ 30%

Wod:

2 minutes on / off x 4:
16/12 Cal Bike
Remaining time: Max Sandbag to Box @ 75lbs 30"

AEROBIC CAPACITY

1500m Row
1500m Ski
1000m Row
1000m Ski
500m Row
500m Ski
250m Row
250m Ski

- Big Friday -

Individual

1 Round
50/40 Cal Bike
50/40 Cal Row
50 Burpees

2 Rounds
25/20 Cal Bike
25/20 Cal Row
25 Burpees

3 Rounds
15/10 Cal Bike
15/10 Cal Row
10 Burpees

If done in teams of 2 add

+ 10 reps Round 1
+ 5 reps Round 2
+ 5 reps Round 3

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

GYMNASTICS/ INTERVALS

4 Rounds

7/5 Cal Bike (only arms)
7 Renegade Row + Push Ups
20sec Ring Hold

WOD
4 Rounds

30/22 Cal Bike
12 DB Hang Clean 2x50/35
10 DB Farmer Lunges
8 DB STO

TC: 18 Mins.

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

"Saturday Sweat

With a partner

0-10 minutes:
2000m Row
*swap every 25 Wall Ball

10-20 minutes:
4000m C2 Bike
*swap every 1-2 lap KB farmer carry

20-30 minutes:
2000m Ski
*swap every 15 Burpee box jump

*each movement is the time keeper for the machine

**scale each movement to take around 45-60s"

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

"BOOTY BUILD"

Every 3 Mins X 5

Barbell Back Rack Reverse Lunges

5 Sets of 12 Total Reps
(Alternating Steps)

Superset with:

DB Glute Bridges
5 Sets of 6/6 Reps (HAP)

"J.LO WHO"

3 Rounds For Time

20 Single DB OH Lunges
30 DB Hang Clean and Jerks
40 Sit Ups

Cap at 20

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

ENDURANCE

TEAM OF 2

30/22 Cal Ski
20 Burpee Pull Ups
30/22 Cal Row
20 KB G- Squats
30 Box Jump

TC: 30 Mins.

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

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)

1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

Team of 2

1 Round
50/40 Cal bike
40/30 cal ski
30 Syncro down ups

2 rounds
40/30 cal bike
30/20 Cal ski
20 Syncro down ups

3 Rounds
30/20 Cal bike
20/10 Cal ski
10 Syncro down ups

TC:40 mins"

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

"IWT 4/4

12/9 cal ski
10 Squat Snatch at RPE 6

*rest 1 minute

15/12 cal Ski
8 Squat Snatch at REP 7

*rest 1 minute

20/15 cal Ski
6 Squat Snatch at RPE 8

*rest 1 minute

25/20 cal Ski
4 Squat Snatch at RPE 8.5

*rest 1 minute

30/25 cal Ski
2 Squat Snatch at RPE 9 "

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

ADRENALINE

Toes to Bar Focus

Strength

10 PVC Kneeling Banded Single Lat Pulldown
10 Weighted Knee Raises
10 Beat Swings
(Rest as needed)

""Round 2""

AMRAP 20

4 Double Dumbbell Squat Cleans
10/8 Cal Ski
50 DU/ Single Skips

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

Every 10 min complete

750/600m Ski
20 KB Hang Snatch 24/16
20m OH KB Lunge 50/35
30 Sit Ups

TC:30Mins.

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

"
BENCHMARK/HERO WORKOUT

SNEAK ATTACK (PARTNER)

10 Rounds (YGIG - 5 Each)
10 Thrusters*
10 Bar over Burpees
10 Cal Bike

40 Min Cap

*Thrusters should be unbroken

L1- >45lb
L2- 55lb
L3- 65lb "

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

"MURPH PREP 2.0"

Buy in: 1200m Run

6 Rounds:

15 Pull Ups
25 Push Ups
35 Air Squats

Cash Out; 800m Run

TC: 45

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

"4-5 sets:
400m Run
30/22 cal Row
20 Burpee box jump over (24/20)

*rest 3 minutes between sets

**time cap: 35-40 minutes "

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

Gymnastcis:

EMOM x 10:
BMU
HSPU

Wod:
For time:
21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21
Toes-to-bars

Lower body accessory:

10/10 per side - BB Front Rack Rear Foot Elevated
Split squat
12 BB Good mornings
; rest 2 minutes
x 4 sets

Wod:

For time:
21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21
Toes-to-bars

- Sunday Sweat Fest -

4 sets

90s on 30s off x 4

1. 18/15 Cal bike + Max slam balls

2. 60 Double Under's / 80 Singles + Max Air squats

3. 15/12 Row Ski + Max Sit Ups

4. 15 Box Jump Overs + Max Push ups

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

3 Round For Time

30 Back Squats (95/65 lb)
30 Pull-Ups
800 meter Row

Back squats taken from the floor

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

MAYHEM

PARTNER WOD

YGIG, Movement for movement

AMRAP in 30 minutes

6 Push Jerk 135/95#
12 Box Jump Overs 24/20”
18 DU

Every minute on the minute, complete:
3 Push-Ups sync

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

MAYHEM

""Grey Wolf""

With a Partner

Movement for Movement
P1,P2
P1,P2
P1,P2

AMRAP in 30 minutes

6 Strict Presses (2DB) (50lb/35lb)
20 Box Jump Overs (24/20 in)
22 Double Unders

Every minute on the minute, Complete:
3 Push-Ups Sync

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

TEMPO RUN Al Raha
"Community Moderate Run

2-3 Laps (Blue Green Zone) ""6-10KM"" "

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

GYMNASTICS/ INTERVALS

Butterfly Pull Ups

Or

Kipping

5 x 4

WOD

25-20-15-10-5

* Pull Ups
* Cal Row
* Wall Balls 20/14
* Down Ups

Remaining 20Mins.

AMRAP Cal Row

TC : 20 Mins.

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

3mins. Work; 1min Rest

20/15 Cal Ski
15 Wall Balls 20/14

AMRAP BBJO

(Target 80+)

TC: 30 Mins.

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

3min. Work ; 1min. Rest

15 Cal Ski
15 Wall Balls 14

AMRAP BBJO

(Target 80+)

TC:30Mins.

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

GYMNASTICS/ INTERVALS

Butterfly Pull Ups

Or

Kipping

5 x 4

WOD

25-20-15-10-5

* Pull Ups
* Cal Row
* Wall Balls 14
* Down Ups

Remaining 20mins.

AMRAP Cal Row

TC: 15Mins.

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

"EMOM 10"

1 Power Snatch start at 65% and build to 1 rep max

"2 Rounds for Time"
50/40 Cal Bike
50 Hang Power Snatch 75/65
50 Lateral Over Bar Burpees
50 Wall Balls

TC25

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

- Monster METCON Monday -

AMRAP 6
25/18 Cal Ski
AMRAP
10 DB Push Press
20 Alt V Ups

Rest 3

AMRAP 6
30/25 Cal Row
AMRAP
3 Burpees Over DB's
6 DB Front Squats
3 Burpees Over DB's
6 DB Power Cleans

Rest 3

In 6 min Window
1000m/800m Ski

Rest 3

In 6 min Window
1000m/800m Row

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

"
OLYMPIC LIFTING
Snatch

Every 2 Mins x10 Sets

a) 3x Hang Snatch
- High Power
- Deep Power
- Squat

b) 50 DUs / 70 SUs
(60s cap)

*Alternate between sets for 5 rounds each
**Built weight on snatch if it feels good

(20 Mins Total)"

Optional Finisher

3 Rounds
10-15/ Banded Hip Flexor Pulls (Each side)
10 Tuck Ups
30-40s Forearm Plank

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

"
INTERVALS

Alternating 3:00 Windows x5 Rounds

a) 10 Cal Ski
8 Burpees over DB
12 DB Hang Snatch

b) 15 Cal Bike
20 V-Ups

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

"AMRAP for 6 minutes
3-6-9-12-15...etc
Dual DB hang clean and jerk (2x50/35)
Box jump over (24/20)

Rest 2 minutes

AMRAP for 6 minutes
3-6-9-12-15... etc
Burpee touch
*10/7 cal AB after each set

Rest 2 minutes

x 2 sets"

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

Olympic Weightlifting

Main Work

A) Snatch Balance - E2M x 4
3 reps @45/50/55/60%

B) Snatch Complex - E2M x 6 sets
Snatch high pull
Hang Snatch
Snatch
Drop and reset after the hang snatch

60/65/70/75/75/75%

Strength

C) Paused Overhead squat
3 sets x 3 reps with 3 sec pause at bottom
@55-65%
Choose a weight you can control and hold for a full 3 sec

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

PARTNER WORKOUT

"CONCORDE"
AMRAP 40
With A Partner

60 Burpees
400m Run
60 KB Swings @ 24/16
400m Run
60 Box Jump Over 24/16
400m Run
60 KB Goblet Squats
400m Run

Remaining Time:
YGIG:
5 KB Swings
5 KB Goblet Squats

RX: 24/16kgs

Partner WOD

AMRAP 10
YGIG
2 Wallwalks
4 Burpee Pull Ups
6 Cal Bike

-Rest 3 Min-

AMRAP 10
20 Cal Ski
20 DB Snatch
20 DB Goblet Squat

-Rest 3 Min-

AMRAP 10
YGIG
2 Dual DB Devils Press
4 Dual DB Push Press
6 Burpee Over DB

Week 3 Squat:

E4MOMx4
3 Front Squat @ 80%
6 Front Squat @ 50%
9 Front Squats (light/empty) @ 30%

Wod:

For time:
30-20-10:
Power Clean 105/75lbs
Wall balls @ 20/14 lbs

Snatch W3:

E90s x 7:
1 Snatch High Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
@ 70-75% of 1RM

*High elbows - speed under the bar - Solid catch

Wod:

7 Minute Amrap:
3,6,9,12...
OHS 95/65lbs
Bar facing burpees

AEROBIC CAPACITY

36 Minute Max distance row:
E2MOM:
1) 9 Box jumps
2) 12 Wall balls
3) 15 Sit ups

"Strength 1/4

Back Squat TEMPO 32X1
3-3-3-3-3

*build each set

then,

2x3 w/ NO tempo

*perform a set every 2 minutes (7 sets)

"3 rounds:
400m run
21 S2OH (105/75)
400m run
15 Front Squats (115/85)
400m run
9 Thrusters (135/95)

*time cap: 15 minutes

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

ADRENALINE

Skill: Double Under Coaching (10mins)

INDIVIDUAL WOD

AMRAP 7

5 KB swings 24/16#
10 Wall Balls 20/14#
15 DU

Rest 3

AMRAP 7

5 KB Goblet Squat
10 KB Clean & Jerk
15 DU

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

UNITE
Strength

EMOM 8

1) 30s Tempo Strict Pull Up (negatives) (1-1-3)
2) 15 V-ups

""Martin Bell""

Paratrooper who paid the ultimate sacrifice when
attempting to rescue his Oppo following an IED
strike.

5 Rounds for Time:
20/15 Calorie Bike
10 DB Goblet Squat
20 Toes to Bar

TC: 22 mins

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

LIFTING

"GRACE"

10 C&J @ 85

10 C&J @ 95

10 C&J @ 105

WOD

5 Rounds

30 DU/60 SU
8 TTB
10 Power Cleans 75

On 10min Mark complete

1 RM Power Clean

{5min Establish}

TC: 15Mins.

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

"Endurace - Yas Marina

4 sets

9 mins on - 2 min off

A) Buy in - 400m Group Run together
P1 - Max Cal Ski
P2 + P3
20 wall ball passes
5 sync down up

B) Buy in - 400m Group run together
P1 - Max Cal Row
P2 + P3
30 medball russian twist (Split)
20 sync air squats"

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

LIFTING

"GRACE"

10 C&J @ 135/85

10 C&J @ 155/95

10 C&J @ 175/105

WOD

5 ROUNDS

30 DU/60 SU
8 TTB
10 Power Cleans

On 10Mins. Mark Complete

1 RM Power Clean

{5Mins. Establish}

TC : 15 Mins.

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

1 min

20/15 Cal Bike (Sprint)

Rest 1min

2mins to Complete

10-8-6
DB Snatch 50/35
TTB/Pull Ups/TTB

Rest 1min

TC: 30 Mins.

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

AMRAP 20

10 Shuttle run
3-6-9-12-15-18-21-24...
DB Thrusters 2x20
Sit Ups

Rest 2min then complete

3 Rounds

1min Plank
20 Hollow Rocks
16 Alternating V-Ups

TC:30Mins.

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

LIFTING

"GRACE"

10 C&J @ 85

10 C&J @ 95

10 C&J @ 105

WOD

5 Rounds

30 DU/60 SU
8 TTB
10 Power Cleans 75

On 10min. Mark complete

1 RM Power Clean

{5min Establish}

TC: 15Mins.

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

"
PUSH PRESS

Every 90s x8
2 Push Press @ Building to heavy

In 15 Min Window

Buy in
100 Wallballs

AMRAP in remaining time...
5 Power Cleans
10 TTB

L1- >55lb
L2- 75lb
L3- 85lb
Spicy- 95lb

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

"
INDIVIDUAL

EMOM x20
1- 12 Cal Row
2- 16 DB Hang Clean & Jerk @ 1xDB
3- Max Dual DB Box Step Overs
4- Rest

Rest 4-5 Mins

CORE FINISHER

20s Work / 10s Rest x3-4 Rounds
Side Plank (L)
Side Plank (R)
Wallsit Hold
Mountain Climbers"

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

"1. EMOM for 10 minutes:
1. 6 Strict Pull up (use bands if needed)
2. 12 Deficit push up

2. 3 rounds:
400m Run
20 V-up
20 KB SDHP (24/16)

*time cap: 15 minutes"

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

"Gymnastics 1/4

1x Max unbroken BMU or CTB

rest as needed, then

EMOM for 5 minutes
30-50% of MAX unbroken reps

*choose a challenging but doable percentage "
"AMRAP for 10 minutes
3-6-9-12-15..etc
Dual DB deadlift (2x65/50)
SHSPU

*50 Double under after each set

**scaling: 1-2 ABmat riser or HR push up"

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

Pressing:

5-3-1-5-3-1-5 Reps push press

Wod:

Amrap 12:
12 Burpee Box Get Overs (40)
18 pull Ups
6 Wall walks

Pressing:

5-3-1-5-3-1-5 Reps push press

Wod:

Amrap 12:
12 Burpee Box Get Overs (40)
18 pull Ups
6 Wall walks

Gymnastic Wod:

Alt EMOM x 6:
1 - 35% C2B Pull Ups
2 - 35% TTB
- Rest 2:00 -
Alt EMOM x 6:
1 - 35% C2B Pull Ups
2 - 35% TTB
- Rest 2:00 -

Wod:

3 Rounds for time:
3 Rope Climb
30 Air Squats
60 Double unders

12 minute cap.

15mins to Establish 3 Rep max Back Squat

"21-15-9 Reps For Time"
Cleans (135/95 lb)
Ring Dips

TC15

*full cleans* (Squat)

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

-Team Up Tuesday-

Teams of 2

IN 28mins
1000m Row
200 Double Unders/200 Singles
800m Row
80 Slam Balls
600m Row
60 Toes to Bar
400m Row
40 Burpees Over Rower
200m Row
20 Dual Devils Press

Max Distance Row remaining time

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

EMOM TUESDAYS

EMOM 12

Min 1: 8-10 Strict T2B
Min 2: 10-12 Cal Echo Bike
Min 3: 8/8 Half Kneeling Pres
Min 4: 30s Plank March

"BABY BLUE"

4 Rounds:

AMRAP 3 / REST 3

21/14 Cal Bike
10 T2B

Remaining Time: AMRAP

Alt DB Snatch (60/40lbs)

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

"BOX 2 TUESDAYS"

PARTNER WORKOUT

2000m Row
2000m Ski
(Shared)

50-40-30-20-10
Wallballs 20/14
T2B

25-20-15-10-5
Burpee Box Jump Overs 24/20

1000m Row
1000m Ski
(Shared)

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

- Olympic Weightlifting -

Focus:
Snatch Pulls
Snatch Balance
Squat Snatch

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

Functional Bodybuilding

Bench Press

Then 3 x 2 @ 90/95%
Super set
18/18 DB meadows row

Rest 2

Accessories
3 x 12 DB tricep extensions
3 x 12 DB bicep curls
dd weight from last week

Single Leg strength
3 sets superset
12/12 Single leg DL
6/6 Quad focus box step up tempo 31x1 add weight from last week

Rest 2 between sets
Accessories
3 x 20 Dual DB overhead waking lunges
3 x max banded crunches

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

"UNITE

Strength

10min AMRAP

10 Dual DB Bicep Curl
10 Banded Tricep Extensions
10 Push Ups On DB

PARTNER WOD

5 Rounds for time:
20/16 Calorie Bike
20 Power Cleans 135/95#
20 Toes to bar

TC: 20 mins

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

HYBRID
""H Double DD""

3 sets each

AMRAP 4

400m Run
Max Burpees remaining time

Rest 2

AMRAP 4

500m Ski
Max Row in the remaining time

Rest 2

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

Track Run - Zayed Cricket Stadium
"1.5KM Warm Up & Dynamic Stretches & Plyometrics

6x800m@5km r/p (2min rec)

4x200m @VO2-MAX-pace (200m float recovery)

1.5KM Cool Down"

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

HYROX Stamina
Yas Marina
"""FLUSH""

5 Sets

For Total Reps in 30 minutes
0:00-2:00: 20/18 calorie Ski Erg
2:00-4:00: 20 Burpees
4:00-6:00: 20/18 calorie Row"

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

SMASH IT!

TEAM OF 2

10 ROUNDS

10/7 Cal Bike
10 Thrusters 95/65
10 DB Snatch 60/40
10 BOB
10/7 Cal Ski

TC : 30 Mins.

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

6 Rounds

30sec
6 Burpee Over Rower
30sec
15/10 Cal Row

Rest 30sec Then Complete

50 DU/75 SU
10 KB Hang Clean & Jerk 2x16/12

{1:30 Cap}

Rest 1min

TC: 24 Mins.

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

6 Rounds

30sec.
6 Burpee Over Rower

30sec
10 Cal Row

Rest 30 sec. Then complete

50 DU/75 SU
10 KB Hang Clean & Jerk 2x12

{1:30 Cap}

Rest 1min

TC:30Mins.

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

SMASH IT!

"TEAM OF 2"

10 ROUNDS

7 Cal Bike
10 Thrusters 65
10 DB Snatch 40
10 BOB
7 Cal Ski

TC: 30Mins.

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

"
GYMNASTICS

15 Mins Practice

Handstand Practice

Box Handstand hold
Box Walk-ins
Box Handstand Hold S/L
Headstand Kick Ups / HS Kick Ups
Plate on and offs (Wall or Box)
HSW Attempts"

"

FOR TIME

4 ROUNDS:
300m Row
20 DB Hang Clean & Jerk
10 HSPU

15 Min Cap

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

"
WARRIOR WEDNESDAY

In Pairs

00:00-12:00
1500m Ski
*Every swap 12 Slams to shoulder (HEAVY)

12:00-24:00
80 Cal Bike
*Every swap 20 Synchro Sit Ups

24:00-36:00
100 Burpees
*Every swap 10 Synchro Jumping Lunges

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

"With a partner

In a 30 minute window

2 rounds:
100/80 cal AB
100 alt DB snatch
100 Dual DB box step up (2x50/35 - 20"")

- in remaining time -

Max burpee box jump (24/20)

*share reps however

**score = total burpees "

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

Olympic Weightlifting

Main Work

A) Snatch Balance - E2M x 4
3 reps @45/50/55/60%

B) Snatch Complex - E2M x 6 sets
Snatch high pull
Hang Snatch
Snatch
Drop and reset after the hang snatch

60/65/70/75/75/75%

Strength

C) Paused Overhead squat
3 sets x 3 reps with 3 sec pause at bottom
@55-65%
Choose a weight you can control and hold for a full 3 sec

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

Machines:

E7MOM x 5 rounds:
200m run
18/15 Calorie row
200m run
18/15 Calorie ski

Partner metcon:

In pairs, amrap 35:

30m sled pull @ 135lbs
20 broad jumps
30 Calorie bike
60m Farmers carry
20 DBall walking lunges
30 calorie bike

OLY LIFTING CYCLE

New Cycle:

Clean and Jerk complex W1:

-Empty bar warm up

- 3 Sets x 3 Reps of each at 'x' weight'
Clean Pull - Muscle clean - hang power clean - push press - split jerk

- 3 Sets x 3 Reps of each at 'x' weight'
Power clean - hang squat clean - split jerk

Every 10mins x 4

500m/450m Row
10 Shuttle Runs (10m)
500m/400m Ski
10 Shuttle Runs (10m)

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

- Wa7sh Wednesday -

EMOM 28

1 - 10 Strict Pull Ups
2 - 15 Air Squats
3 - 2/3 Wall Walks
4 - 12/ 9 Cal Bike

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

"Weightlifting 1/4

Every 90s for 6-8 sets:

1 Snatch Deadlift w/ 2 sec pause at knee
1 Power Snatch f/ below knee
1 OHS

*build each set "
"In a 2 minute window
15 Power Snatch (115/85)
Max Burpee over bar

Rest 2 minutes

In a 2 minute window
15 Burpee over bar
Max Power Snatch (115/85)

Rest 2 minutes

x 2 sets"

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

BACK SQUATS

Every 1:30 X 8

3-3-3-2-2-2-1-1

Start at 55-60% of 1RM and Build
to a heavy Single With 1 RIR

*Reps In Reserve*

"CLUB GOING UP"

LADDER 15

2-4-6-8-10-12-14-16.. +2 Reps

Hang Power Cleans
Front Squat
Burpee Over the Bar

RX: 135/95bs

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

PARTNER WORKOUT

AMRAP 7 / REST 3

30 Cal Bike
30 Double DB Thruster

AMRAP 7 / REST 3

30 Cal Row
30 Double DB Hang Clean And Jerk

AMRAP 7 / REST 3

30 Cal Ski
30 Pull Ups

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

ESCALATE

INDIVIDUAL MetCon

3 sets each

AMRAP 4

400m Run
In remaining time Max KB Swings 24/16#

Rest 2

AMRAP 4

500/400m Row
In remaining time Max burpee over Rower

Rest 2

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

MAYHEM
""Watkins""

5-10
HSPU Coaching
Start with HSPU efficiency through boxes,
Building up to AB Mats against the wall with
Plates

5 Rounds

21 Dumbell Thrusters (50/35)
9 HSPU
500/400m Row/Ski Alternate Every Round

TC:25 Mins

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

Hard2Handle - Yas Marina
"AMRAP 35 Mins*

In Teams of 2

100 Box jump
100 Wall Balls
100 Box Step overs w/DB
100 Dumbell Clean and Jerk
100 Burpee Box jump Over

*- Every 3 mins 20 Cal C2B Shared"

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

SKILL

3 ROUNDS

2 Rope Climb
10-20 Crossovers
10-15 GHD sit Ups
20sec. Ring Hold

WOD

EMOM 15

1. 50 Crossover / 75 SU
2. 15 GHD/ 20 V-Up
3. 15 Plyo Push Up
4. 15 KB Swing 32/24
5. 10 Ring Dip

TC : 15 Mins.

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

AMRAP 20

10 Shuttle Run

3-6-9-12-15-18-21-24...
DB Thrusters 2x35/20
Sit Ups

Rest 2min Then Complete

3 Rounds

1min Plank
20 Hollow Rocks
16 Alternating V-Ups

TC: 30 Mins.

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

1 min

15 Cal Bike (Sprint)

Rest 1min

2min to complete

10-8-6
DB Snatch 35
TTB/Pull Ups/TTB

Rest 1min

TC:30Mins.

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

"
BOOTY DAY

FRONT SQUATS

Every 90s x8
Build to a heavy double"

"

INTERVALS

2 Mins Work / 2 Mins Rest x4

a) 10-15 Cal Ski
Max Thrusters

b) In 2 Min Window
20 Thrusters
Max Cal Ski

L1- >55lb
L2- 65lb
L3- 75lb
Spicy- 85lb"

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

"
INDIVIDUAL

4 ROUNDS
12-15 Cal Bike
15 KB Swings
10/ SL V-Ups*

Rest 3 minutes

4 ROUNDS
50 DUs / 100 SUs
15 Dual KB STOH
10 Dual KB Deadlift

*time cap: 25-30 minutes

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

"Every 7 minutes for 5 sets:
400m run
30/22 cal Ski
20 KB swing (HEAVY)"

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

"CARDIO Day

In 2 minutes
20/15 cal Bike
Max Dual FR Reverse Lunges

Rest 1 minute

In 2 minutes
20/15 cal Ski
Max Wallballs

Rest 1 minute

In 2 minutes
20/15 cal Row
Max Dual DB S2OH

Rest 1 minute

x 3 sets "

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

Gymnastic Wod:

Alt EMOM x 6:
1 - 35% C2B Pull Ups
2 - 35% TTB
- Rest 2:00 -
Alt EMOM x 6:
1 - 35% C2B Pull Ups
2 - 35% TTB
- Rest 2:00 -

Wod:

3 Rounds for time:
3 Rope Climb
30 Air Squats
60 Double unders

12 minute cap.

Pressing:

5-3-1-5-3-1-5 Reps push press

Wod:

Amrap 12:
12 Burpee Box Get Overs (40)
18 pull Ups
6 Wall walks

GYMNASTIC CLASS

Strict Handstand push ups W4:

2 minute Ski

3 rounds of:
10 Wall Shoulder Opener
30 seconds of Wrist Rocks
20 Handstand Shrugs from Box / Wall

3 rounds for Quality:
3 reps of 3 second tempo Strict Handstand Push Up from box on way down
[1 count on way up]

3 reps of 5 second tempo Strict Handstand Push Up on way up
[1 count on way down]

Complete 3 x ME Kipping HSPU in 20 seconds; 40s rest between.

15mins to Establish 1 Rep max Deadlift

"7 rounds 1min On - 2min Off"
21 Double Unders
7 Burpees
Max Deadlifts

RX 225/155
Level 1 185/125
Scaled 135/95

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

- Thursdays Intervals -

Every 6mins x 5 sets

8 Shuttle Runs
24/18 Cal Row
8 Shuttle Runs
Max Of movement dictated

Round 1) Kettlebell Swing
Round 2) Sit Up
Round 3) Kettlebell Deadlift
Round 4) Sit Up
Round 5) Kettlebell SDHP

Each round TC: 4 mins 30 sec

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

- Gymnastics -

Handstand Walk
Kipping Ring Dips
L-Sit

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

SPLIT STANCE STRICT PRESS

5 Sets of 3 Reps

Every 1:30 X 6

Start at Heavier load used than last week

*10 Band Pull Aparts Each after set*

"POPPYE"

3 Rounds For Time

400m Run
15 STOH
10 C2B Pull Ups

Rx: 135/95lbs

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

For Time

1200m run
200m Farmers Carry
1000m Row
50 Burpee Over the Rower

-REST 1 Minute-

800m Run
100m Farmers Carry
500m Row
25 Burpee Over the Rower

-REST 1 Minute-

400m Run
50m Farmers Carry
250m Row
15 Burpee Over the Rower

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

JLT Stamina Class

HyRox

1 lake run
20 HR press-ups
40 wall balls
60 burpees
80 DB Walking Lunges
4 laps Farmers carry
1 lake Run

* In remaining time max distance SKi/ROW
- Swap every 500m/400m

TC: 30 mins

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

LUNGES

Back Lunges

20-14-8

WOD

3min Work : 1min. Rest

10 Cal Row
12 OH Lunges 65
AMRAP BJO

TC : 17 Mins.

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

"MAYHEM

INDIVIDUAL WOD

6 Rounds

21 Thrusters 95/65#
9 HSPU
30/24 Cal Bike/Row

*Alternate bike/row each round

TC:30 Mins

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

VO2
""Done Diggity""

AMRAP 6

3-6-9-12-15 etc...

Toes to Bar/Hanging Knee Raise
Dumbbell Hang Power Clean (2DB)

Rest 2

AMRAP 6
3-6-9-12-15 etc....

Pull Up
Dual Dumbbell STOH

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

HYROX Stamina
"Stamina Hyrox

1KM run
20 HR press-ups
40 wall balls
60 burpees
80 DB Walking Lunges
4 laps Farmers carry
1KM Run

* In remaining time max distance SKi/ROW
- Swap every 500m/400m

TC: 30 mins"

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

LUNGES

Back Lunges

20-14-8

WOD

3Mins. Work : 1Min. Rest

15/10 Cal Row
12 OH Lunges 95/65
AMRAP BJO

TC : 16 Mins.

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

10 Rounds

1. 15/10 Cal Ski
10 KB Swing 24/16
6/6 OH Lunges

2. 15/10 Cal Ski
10 KB SDHP 24/16
6/6 OH Lunges

TC: 30 Mins.

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

10 Rounds

1. 10 Cal Ski
10 KB Swing 16
6/6 OH Lunges

2. 10 Cal Ski
10 KB SDHP 16
6/6 OH Lunges

TC:30Mins.

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

"
PARTNER WORKOUT

3 Rounds
400m Row
30 Burpees
20 Jumping Pull-ups

into...

2 Rounds
50 DUs / 100 SUs
50 DB Goblet Lunges
20 SA Devil Press

into...

AMRAP in remaining time
20 Cal Row
30 DUs / 50 SUs
30s Synchro Top Plank Hold

35 Min Cap

"

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

"AMRAP for 15 minutes
500/400m Row
20 Dual DB farmer lunge steps (2x50/35)

Rest 5 minutes

AMRAP for 15 minutes:
20/15 cal AB
20 TTB or 20 Weighted sit up"

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

Snatch W3:

E90s x 7:
1 Snatch High Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
@ 70-75% of 1RM

*High elbows - speed under the bar - Solid catch

Wod:

7 Minute Amrap:
3,6,9,12...
OHS 95/65lbs
Bar facing burpees

Week 3 Squat:

E4MOMx4
3 Front Squat @ 80%
6 Front Squat @ 50%
9 Front Squats (light/empty) @ 30%

Wod:

For time:
30-20-10:
Power Clean 105/75lbs
Wall balls @ 20/14 lbs

AEROBIC CAPACITY

E7MOM x 5 rounds:
10 x 15m shuttle runs
15/12 Calorie row
10 x 15m shuttle runs
15/12 Calorie ski

RX + *7 Rounds for Time:

5 Strict Handstand Push-Ups
16 High Box Jumps (30/24 in)
2 Bar Muscle Ups

RX *7 Rounds for Time:

5 Handstand Push-Ups
16 High Box Jumps (30/24 in)
4 Chest to Bar Pull Ups

Scaled *7 Rounds for Time:

3 Wall Walks
16 High Box Jumps (30/24 in)
8 Pull ups/10 Ring Rows

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

- Big Friday -

Tabatas

Max Cal Bike
Max Push Ups
Max Double Unders
Max Wall Balls
Max Cal Ski

Rest 2 mins between Tabatas, score lowest number of reps in any 20s interval

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

"Strength 1/4

Every 90s for 10 sets:
- alternate between

1. 3 Deadlift
2. 3 Strict Press

*build in weight each set

*use 2 seperate barbells

"For time
30 Wall Walk

*EMOM including 0:00
5 Toes to bar / Knee raise

*time cap: 10 minutes "

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

"DEADLIFT"

Every 1:30 X 8

6-6-5-5-4-4-3-3

Start Light and Build up to a heavy Set
With 3 Reps In 1 Rep in Reserve

"SIR CASTLE BACK"

For Time

21-15-9-6-3

Deadlift
Cal Row/Ski

RX: 225/135

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

SKILL

3 ROUNDS

2 Rope Climb
10-20 Crossovers
10-15 GHD sit Ups
20sec Ring Hold

WOD

EMOM 15

1. 50 Crossover / 75 SU
2. 15 GHD/ 20 V-Up
3. 15 Plyo Push Up
4. 15 KB Swing 24
5. 10 Ring Dip

TC : 15 Mins.

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

GYMNASTICS/ INTERVALS

HSPU

4 x 2 Deficit Negative

Kipping HSPU/ Strict HSPU

4 x 2

WOD

6 ROUNDS

1. 1 Lap Farmers Carry
( Around Gym )
16 DB Deadlifts 2x50/35
10 HSPU

2. 1 Lap Farmers Carry
16 DB Hang Clean & Jerk 50/35
15 Ring Rows

TC : 18 Mins.

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

"SATURDAY Sweat

In Pairs

1000m Ski

5 Rounds
20 Synchro KB Hang Clean & Jerk
20 Down ups

800m Ski

4 Rounds
20 Synchro KB Swings
20 Down Ups

600m Ski

3 Rounds
20 Syncho KB Snatch
20 Down Ups

30-35 Min Cap"

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

"BOOTY BUILD IT"

Every 3 Mins X 5

Barbell Back Rack Revese Lunges

5 Sets of 12 Total Reps
(Alternating Steps)

Superset with:

DB Glute Bridges
5 Sets of 8 Reps

"PEACHY PEACH"

AMRAP 15

20 Front Rack KB Walking Lunges
20 Front Rack KB Squats
20 Double Unders / 20 Crossovers
20 Cal Ski / Row

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

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)

1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

Squeeze

For Time:
2 sets

6 On 1 Off
5 On 1 Off
4 On 1 Off
2 On 1 Off

100/80 Calories
80 KBS
60 Burpee to touch
40 Goblet Squats
20 Press-ups
10 Devils Press

* If Work completed work back up the ladder"

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

ENDURANCE

TEAM OF 2

Complete In Any Order

Buy In : 100/80 Cal Bike

Complete In Any Order

50 Burpee Pull Up
100/80 Cal Ski
100 Wall Balls 20/14

Buy Out: Buy In :100/80 Cal Bike

TC : 30 Mins.

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

"
BENCHMARK/HERO WORKOUT

KODY
(Partner)

22 Rounds for Time
9 Burpees
9 G2OH* @ 65lb

When completed...

2k Row

(35-40 Min Cap)

*GTOH - Snatch or Clean & Jerk"

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

5/19/2024
"In a 2 minute window
20/15 cal Row
Max Wall Ball

Rest 1 minute

In a 2 minute window
20/15 cal AB
Max Burpee

Rest 1 minute

In a 2 minute window
Max cal Ski

Rest 1 minute

x 3 sets "

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

"IWT 1/4

For time:
15 Burpee over bar
12 Thruster (115/85) RPE 5
15 Burpee over bar
10 Thruster (135/95) RPE 6
15 Burpee over bar
8 Thruster (155/105) RPE 7
15 Burpee over bar
6 Thruster (185/125) RPE 8
15 Burpee over bar
4 Thruster (205/145) RPE 9

*add weight every round of thrusters "

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

Gymnastcis:

EMOM x 12:
BMU
5-10 kipping HSPU

Wod:

Every 90 sec x until failure (cap 12 minutes)

10 Thrusters @ 95/65 lbs
5 T2B + 1 per round

Lower body accessory:

16 superman's
10 / 10 alt marching RDLs
10 / 10 Bench Single Leg Squat
- complete all on right / then change
Rest 2 minutes
X 4 sets

Wod:

Every 90 sec x until failure (cap 12 minutes)

10 Thrusters @ 95/65 lbs
5 T2B + 1 per round

"Quarantine Karen"

Teams of 2
1min On 1min Off IGYG

to complete 150 Wall Balls 20/14

**Buy in each min 10/6 Cal Assault Bike**

TC15

"Core cash out.

3/4 Sets

20 DB Plank Pass throughs
16 DB Russian Twists
8/8 DB OH Sit Ups

Rest as needed

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

- Sunday Sweat Fest -

AMRAP in 25 minutes

Complete 5 Rounds of:
40 second Max DB Thruster 35/22.5
20 second Rest
40 second Max Calorie Ski Erg
20 second Rest
40 second Max Lunges
20 second Rest
40 second Max Burpees
20 second Rest
40 second Max V-Ups
20 second Rest

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

ADRENALINE

EMOM 9

1) 10 Hollow rocks + 10 sec Hollow Hold
2) 5 Knees to elbos + 20 sec Deadhang
3) 30s Max Attempt Toes to Bar

EMOM 20

1) 15/12 Cal Bike
2) 10 T2B / 15 Hanging Knee Raise
3) Max DB Thrusters
4) REST

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

"MURPH PREP 3.0"

Buy in: 1600m Run

5 Rounds:

20 Pull Ups
30 Push Ups
40 Air Squats

Cash Out; 800m Run

TC: 45

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

3 Rounds

1000/800m Row
30 Burpees
20 Plate GTO 45/25
10 Pull Ups

TC: 30Mins.

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

MAYHEM

PARTNER WOD

0-10 mins

50 Toes to bar
MAX Snatches 95/65#

10-20 mins

100/80 Cal Assault bike
MAX Clean and Jerk 115/85#

20-30 mins

50 Burpee Box jump
MAX Front Squat 135/95#

Flow:
P1: Work on Target
P2: Work on MAX
*Swap in as you like

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

SMASH IT!

TEAM OF 2

2 ROUNDS

90 Cal Row
30 Burpee BGO
100 Wall Balls 14
40/30 TTB/ SLR

TC : 30 Mins.

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

500-450-400-350-300-250-200m
Row
10 Angel press 35
15 Wall Balls 14
20 Push Ups

TC ; 30 Mins.

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

MAYHEM

Individual Mayhem

""One of the Girls: Eva""

5 Rounds For Time

700m/500m Machine
30 KB Swings 32kg/24kg
30 Pull Up

TC: 30 mins

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

GYMNASTICS/ INTERVALS

5min Tech Practice

EMOM 6

1. 10 Butterfly/ Kipping Pull Up
2. 12/8 Cal Bike

WOD

6 Rounds

10/7 Cal Bike
15 Push Ups
10 DB Hang Snatch 60/40

On the 11min. Mark Complete

AMRAP of Burpee Pull Up

TC: 15Mins.

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

500-450-400-350-300-250-200m
Row
10 Angel press 50/35
15 Wall Balls 20/14
20 Push Ups

TC: 30Mins.

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

"With a partner

4 rounds:
40/32 cal AB
40 Burpee

-into-

4 rounds:
40/32 cal Row
40 Dual KB squat (2x16/12)

*time cap: 30 minutes

**share reps however"

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

PARTNER

"PARTNER MONDAYS"

AMRAP 35

Buy in: 50 Syncro Burpees

P1: Cal Row

P2: 200m Run
10 Box Jump Overs 30/24"
15 KB Swings 24/16kgs

2 Scores:

Cal Row+ Rounds Completed

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

" MEEE- CHELLE "

For Time

50-40-30-20-10

Cal Bike
KB Swings 24/16kgs
Hollow Rocks

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

"Strength 2/4

Back Squat TEMPO 32X1
2-2-2-2-2

*build each set

then,

2x2 w/ NO tempo at todays MAX

*perform a set every 2 minutes (7 sets)"

"AMRAP for 10 minutes
30 Double under
10 DB snatch (each arm)
10 Burpee over DB "

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

"INTERVALS

Every 3 Mins x 4 Rounds

1- 15-25 Cal Row

2- 60 SUs (30 DUs) + 20 DB Deadlifts

3- 10 Hang Snatch + 10-15 Sit Ups +
10 Hang Clean & Jerk

Work hard but try to stay consistent. Work should
be completed within 90s approx.

36 Mins Total

4-5 Rowers ONLY"

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

"OLYMPIC LIFTING
Snatch

Every 2 Mins x10

a) 3x Low Hang Snatch
- High Power
- Deep Power
- Squat

b) 12-15 Cal Row

*Alternate between sets for 5 rounds each
**Built weight on snatch if it feels good

(20 Mins Total)"

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

- Monster METCON Monday -

Every 6 mins x 5

250m/200m Row
15/20 Wall Balls
250m/200m Row
10/15 Toes to Bar

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

ADRENALINE

Pull Up Strength

3 Rounds (For Quality)

5 Strict Pull up
10 DB Renegade Rows
15 Weight Plate Sit Ups

(10 Min)

INDIVIDUAL WOD

AMRAP 15

4 SA Devils Press 50/35#
10 DB Box Step ups 24/20"
50 DU

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

LIFTING

EMOM 9

1. 5 Squat Cleans
2. 8 Push Jerk
3. 5 Clusters

Weight: 85

WOD

Every 4Mins. Complete

10 C&J 85
8 Cal Ski
10 Front Squats

TC : 16 Mins.

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

10-1
KB Hang Snatch 2x16

8 Shuttle Run After Each Set

10-1
KB Front Squats 2x16

TC ; 30 Mins.

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

UNITE

STRENGTH
Partner
YGIG Movements

8 DB SA Floor Press ES
8 DB SA Row ES
16 Banded Tricep Extension
16 Bicep Curls

""Legs on Fire""

12 Rounds For time YGIG Round For Round

12/8 Cal Bike (Sprint)
12 Jump Squats

TC:22 mins

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

LIFTING

EMOM 9

1. 5 Squat Cleans
2. 8 Push Jerk
3. 5 Clusters

Weight: 135/85

WOD

Every 4min Complete

10 C&J 135/85
12/8 Cal Ski
10 Front Squats

TC: 16Mins.

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

4min Work 2min Rest

10 DB Power Clean 2x50/35
30 DU / 60 SU
15 DB STO
30 DU / 60 SU
20 Jumping Lunges

AMRAP Cal Bike

"3-4 rounds for quality:
10 Dual DB floor press
15 Dual DB hammer curl
10 DB skull crusher

*time cap: 12 minutes

2. AMRAP for 15 minutes
20 alt DB hang snatch (50/35)
15 Box jump over (24/20)
10 TTB / Knee raise"

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

Endurance - YAS Marina
"Bike And Ski

AMRAP 20

5 Sync Kick Backs
10 Dumbell Hang Snatch
15 Synchro Air Squat
*At the end of each round
P1 400m run
P2 25/20 Cal Ski
P3 25/20 Cal Bike

Rest 3

For Time: 5K Ski

P1: 15/12 Cal Bike
P2: Hold Dumbell"

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

"Gymnastics 2/4

Every 2 minutes for 4 sets
60-80% of MAX unbroken
BMU or CTB from last week "
"In 2 minutes
20/15 cal Ski
Max wall facing HSPU

*rest 2 minutes

In 2 minutes
5-15 Wall Facing HSPU
Max cal Ski

*rest 2 minutes

x 2 sets

*scaling: 1-2 ABmats"

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

"INDIVIDUAL WORKOUT

15-12-9
Cal Ski
Wallballs

Rest 3 Mins

15-12-9
Box Jumps / Step Ups
Dual DB S2OH

Rest 3 Mins
x2

30-35 Min Cap

*If class is busy, start half on part a, half on part b
They time their own rest.

Each section should take
approx 7 mins. Adjust reps were necessary

L1- 12-8-6 Calories
L2&3- As written
Spicy - 21-15-9 Reps"

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

"
PULL-UP STRENGTH

Every 2:30 x4
5-8 Strict Chin Ups
5-10 Strict TTB / 10 Low Bar TTB Pulses

If dual leg is still too hard - perform 10/10
single leg low bar TTB"

FOR TIME

21-15-9
Wallballs
SA DB Box Step Ups
Pull-ups / Jumping Pull-ups

12 Min Cap"

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

UNITE

Skill Clean + Split Jerk
Workshop

(10 mins)

PARTNER WOD

YGIG , Waterfall Style

12 Rounds For time

12/8 cal Bike
8 Dual KB Front rack Lunges 24/16#
4 Wall Walk

TC:20 mins

GYMNASTICS/ INTERVALS

5Mins. Tech Practice

EMOM 6

1. 10 Butterfly/ Kipping Pull Up
2. 8 Cal Bike

WOD

6 ROUNDS

7 Cal Bike
15 Push Ups
10 DB Hang Snatch 40

On The 11Mins. Ark Complete

AMRAP of

Burpee Pull Up

TC : 15 Mins.

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

40 Cal Ski
50 American KB Swing 16

32 Cal Ski
40 BJO

22 Cal Ski
30 Burpees

15 Cal Ski
20 Pull Ups

7 Cal Ski
10 Wall Walks

TC : 30 Mins.

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

SMASH IT!

TEAM OF 2

2 Rounds

120/90 Cal Row
30 Burpee BGO
100 Wall Balls 20/14
40/30 TTB/ SLR

TC: 30Mins.

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

50/40 Cal Ski
50 American KB Swing 24/16

40/32 Cal Ski
40 BJO

30/22 Cal Ski
30 Burpees

20/15 Cal Ski
20 Pull Ups

10/7 Cal Ski
10 Wall Walks

TC:30Mins

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

"4 sets:
400m run
21/15 cal AB
15 Dual DB thruster
9 Burpee over DB

*rest 3 minutes between sets

**time cap: 30-35 minutes "

"Weightlifting 2/4

Every 90s x 6-8 sets
1 Snatch Deadlift w/ 2 sec pause at knee
1 Low hang Squat Snatch
1 OHS

*building each set "
"3 rounds:
400m run or 5 laps
30 KB swing (24/16)

*time cap: 12 minutes "

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

"WARRIOR WEDNESDAY

In Pairs

AMRAP x10 Mins
P1 Max Cal Bike
P2- 10 KB Swings + 20 Plank Shoulder Taps

Rest 4 Mins

AMRAP x10 Mins
P1- Max Cal Row
P2- 10 KB Sumo DL High Pulls + 20 V-Ups

Rest 4 Mins

2 Rounds for Time
16 Cal Row
8 Synchro Down Ups
16 Cal Bike
8 Synchro Down Ups

35 Min Cap"

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

"GYMNASTICS

Toes to Rings

EMOM x12
1- 5-8 Push Up Negatives (3s tempo)
2- 5-8 TTR / V-Ups
3- 15 Reverse Flys
4- Rest

*Use band on the rig if needed for
negatives"

"

EMOM

EMOM x12
1- 10 Cal Bike
2- 12 Bar over Burpees
3- Max Power Cleans
4- Rest

L1- >55lb
L2- 65lb
L3- 85lb
Spicy- 95lb"

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

"ESCALATE

Individual METCON
40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Row Calories
2. AbMat Sit Ups

Rest: 1'

B) Alternating Between 1,2 (3R)
1. Bike Calories
2. Hollow Hold

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. Max Row Calories
2. 16 V-Ups
3. Max Bike Calories
4. 16 Hollow Rocks

30 Mins

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

SKILL

3 ROUNDS

20 DU
12 GHD Back Extension
20 Shoulder Taps
30 Crossovers

WOD

5 ROUNDS

50 DU/ 75 SU
15 Deadlifts 115
10 Strict Pull Ups
2 Wall Walks

TC : 15 Mins.

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

4Mins. Work 2Mins. Rest

10 DB Power Clean 2x35
30 DU / 60 SU
15 DB STO
30 DU / 60 SU
20 Jumping Lunges

AMRAP Cal Bike

TC : 30 Mins.

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

MAYHEM

""The Jam""

0-10 mins

50 Toes To Bar / 80 Sit Ups
*Every 30s - 3 Dumbbell Snatch

10-20 mins

100/80 Cal Assault Bike
*Every 30s - 4 Dumbbell Clean and Jerk

20-30 mins

50 Burpee Box Jump
*Every 30s - 3 Dumbbell Goblet Squats

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

SKILL

3 Rounds

20 DU
12 GHD Back Extension
20 Shoulder Taps
30 Crossovers

WOD

5 ROUNDS

50 DU/ 75 SU
15 Deadlifts 185/115
10 Strict Pull Ups
2 Wall Walks

TC: 15Mins

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

10-1
KB Hang Snatch 2x24/16

8 Shuttle Run After each set

10-1
KB Front Squats 2x24/16

TC:30Mins

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

"CARDIO Day

In 2 minutes
Max cal AB

Rest 1 minute

In 2 minutes
Max cal Row

Rest 1 minute

In 2 minutes
Max cal Ski

Rest 1 minute

x 3 sets

*score = total calories "

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

"CARDIO Club

In a 5 minute window
800m run
Max cal AB

*rest 2 minutes

In a 5 minute window
1000/800m Row
Max Burpee

*rest 2 minutes

x 2 sets"

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

"INTERVALS

EMOM x20
1- 12 Cal Ski
2- 12 Slams
3- 12 Jumping Pull-ups
4- 12 Slam Reverse Lunges
5- Rest

Rest 3 Mins

Finisher
30s Work / 30s Rest x6 Minutres
1- Wallsit
2- Top Plank Ball Taps*

*Hold top plank and tap ball infront
alternating hands"

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

"DELOAD WEEK

Every 2:30 x4
10 Barbell Reverse Lunges
10 DB Good Mornings"

INTERVALS

2:00 Work / 2:00 Rest x4
3 Wallwalks / 5 Inchworm Push Ups
50 DUs / SUs
Max Front Squats

L1- >45lb
L2- 55lb
L3- 65lb

15 Mins Total"

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

MAYHEM

5 rounds for time

700m/500m Row
35 KB Swings 24/16#
30 pull up

TC: 30 mins

MAYHEM

5 rounds for time

700m/500m Row
35 KB Swings 24/16#
30 pull up

TC: 30 mins

SQUAT

10-8-6-4-2

Front Squat

WOD

2 ROUNDS

7 Cal Ski
10 Thrusters 65

2 ROUNDS

10 Burpee Over Bar
8 Thrusters 75

2 ROUNDS

10 Cal Ski
6 Thrusters 85

2 ROUNDS

15 Burpee Over Bar
4 Thrusters 95

TC : 18 Mins.

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

Every 5Mins. Complete

22 Cal Row
15 Burpee Over Rower
15 TTB

TC ; 30 Mins.

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

VO2

""Lighter Fluid""

3 ON 3 OFF x 6

A) 10 Burpee Pull-Up*
20 KBS
Max Ski/Row Calories

B) 10 Burpee Over Box
20 DB OH Lunges
Max Bike Calories

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

SQUAT

10-8-6-4-2
Front Squat

WOD

2 Rounds

10/7 Cal Ski
10 Thrusters 95/65

2 Rounds

10 Burpee Over Bar
8 Thrusters 115/75

2 Rounds

15/10 Cal Ski
6 Thrusters 135/85

2 Rounds

15 Burpee Over Bar
4 Thrusters 155/95

TC: 18Mins.

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

Every 5min Complete

30/22 Cal Row
15 Burpee Over Rower
15 TTB

TC:30Mins

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

"50 Wall ball
50 Dual DB deadlift

Rest 2 minutes

2 rounds:
25/20 cal Ski
25 Dual DB shoulder to over

Rest 2 minutes

x 2 sets

*time cap: 30-35 minutes "

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

"Strength 2/4

Every 90s for 10 sets:
- alternate between

1. 2 Deadlift
2. 2 Strict Press

*build in weight each set

*use 2 seperate barbells "

"5 rounds:
20 Wall ball
15 TTB

*time cap: 10 minutes "

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

"PARTNER WORKOUT

10x 50ft Shuttle Runs
50 DB Power Cleans
50 Box Jumps

Rest 2 Mins

2 Rounds
10x50ft Shuttle Runs
40 DB Snatch
40 KB Box Step Ups

Rest 2 Mins

3 Rounds
10x50ft Shuttle Runs
30 DB S2OH
30 Burpee Box Jumps

Max KB Farmers Carry Lengths
in remaining time

30 Min Cap

*All reps shared.

Set boxes up in box 6, use box 5
for the shuttle runs. "

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

"PARTNER WORKOUT

10x 50ft Shuttle Runs
50 DB Power Cleans
50 Box Jumps

Rest 2 Mins

2 Rounds
10x50ft Shuttle Runs
40 DB Hang Snatch
40 KB Box Step Ups

Rest 2 Mins

3 Rounds
10x50ft Shuttle Runs
30 DB S2OH
30 Burpee Box Jumps

Max KB Farmers Carry Lengths
in remaining time

30 Min Cap

*All reps shared

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

GYMNASTICS/ INTERVALS

3 Rounds

2 Rope Climbs
10 Ring Dips
5 High Box Jumps

WOD

6 Rounds

Every 3min

20 DB STO 50/35
15 BJO
10 Ring Dips

TC: 18Mins.

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

"SATURDAY Sweat

With a partner

5 rounds:
30 Snatch (95/65)
30 TTB

-into-

1000m Run

-into-

5 rounds:
30 OHS (95/65)
30 Chest to bar pull up

*share reps however

**time cap: 30-35 minutes "

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

ENDURANCE

TEAM OF 2

AMRAP 22

22/16 Cal Bike

5/5 KB Hang Clean (sync)
5/5 KB OH Lunges (sync)
10 KB Swings 24/16
10-20-30-40-50...
Push Ups (sync)

On 22min Complete

100 Sit Up (sync)

TC: 30Mins.

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

TEAM OF 2

10 Rounds

12 DB Thrusters 2x50/35
10 BBJO
15 DB Deadlifts
10/7 Cal Ski
18 V-Ups

TC:30Mins.

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

"5 rounds:
800m run or Row**
10 DB clean and jerk

*time cap: 30 minutes

**choose between row or run if the weather is too hot "

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

"IWT 2/4

3 rounds:
15/12 cal AB
15 Thruster (95/65)

*rest 3 minutes

2 rounds:
20/16 cal AB
12 Thruster (115/85)

*rest 3 minutes

1 round:
30/22 cal AB
9 Thruster (135/95)"

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

"DEADLIFT KAREN
(Individual)

150 Wallballs

*Every break -
5 Deadlifts

L1- Medium weight
L2- 95lb
L3- 115lb
Spicy- 135lb"

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