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

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

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

"

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"

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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"

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

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

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

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

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

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

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

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

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

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

"

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"

"

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"

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

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 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"

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

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

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"

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

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

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

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

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

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

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

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

"

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"

"

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"

"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

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

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 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"

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

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

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

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

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

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

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

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

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

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

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 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

"

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"

"

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"

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

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

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"

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"

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

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

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

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

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

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

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

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

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

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

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

"

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"

"

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"

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

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

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"

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"

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

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

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

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

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

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

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

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

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
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

"

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"

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

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

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"

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"

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

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

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

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"

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

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

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
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

"

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"

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

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

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 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"

Teams of 2

5 Rounds for Time of:
500/400m-meter Row
30 DB Box Step ups 2 x 35/22.5
30 Wall-Ball Shots

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

Round 1

21 Push-Up (on KB)
15 / 12 Calorie Row
9 Dual Kettlebell Clean

Rest 2 min

Round 2

21 Cal Row
15 / 12 Dual KB Cleans
9 Push-Ups

Rest 2 min

Round 3

21 Kettlebell Shoulder to Overhead
15 / 12 Push-Ups
9 Cal Row

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

HYBRID

In Teams of 3:

15 minute window:

Buy In : 1 km 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: 300/250 Ski
P2: 10 Burpee + 10 Sit Ups
P3: Rest
(Rotate)

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

VogueFit

PARTNER WOD

YGIG, Share However (Unless Stated)

1000m/800m Row

10 Rounds

6 Snatches 95/65#
10 Pull ups
16 Rev Lunges

1000/800m Row

20 Single Arm DB Devils press 50/35#

1000/900m Row

TC: 30 min

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

Front squat
4 rounds
3 reps
80-85 %

Lower accessory
3 rounds
12 alt DB step up, 2xDB

Metcon
Gymnastic volume
In pairs
3 rounds
400m run, together
P1 = 20 push ups
P2 = 30 box step up, bodyweight
15min cap

P1 & P2 switch after when finished
3 rounds of push up & step up each

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 walking lunge
50m single arm farmers carry each side
12mins to finish
Same weight as last week or heavier

Mixed Modal
For time
5 rounds
400m run
30 air squat
20 push up
10 strict pull up
25min cap
22min target

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

Gymnastics
Test week

Max Dead hang
- rest 1:00

Max Unbroken Strict Pull Ups
(Focus on technique and form)

WOD

Team workout

Buy in : 1600m Ski

Into 3 Rounds

30 Hand release push ups
30 Deadlifts (105)

30 Pike push ups
30 Hang cleans (95)

30 Strict HSPU
30 Push press (85)

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

Team workout (YGIG)

1600m Row
50 Burpee over rower
50 Wall sit into WB sit up throw (14lb)
1000m Row
50 KB swings (RX-16 / RX+20kg)
50 KB sdhp into squat
1600m Row
50 Toes to Ring / knee raises
50 Front rack lunges

Remaining time max cal Row

TC : 30Mins.

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

5 sets for completion:
Sandbag carry 30m (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.

WOD

For time:
2,000-m row
30 GHD
30 Devils Press 1 x (50/35)

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

For time:
2000m row
30 T2B
30 alternating DB devil’s press
1,500m row
25 T2B
25 DB devil’s press
1000m Row

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

4 sets:
10-12 DB Bulgarian Split Squat
10-12 Kettlebell Sumo Squat

PAIRS WOD - Complete the work:
1600/1200m Row
100 Partner WB Sit Ups
50 WB

TC: 16 minutes
Split in pair however you see fit.

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

"

Clean and jerk

Every 2:00 x 5 Sets

1 Squat clean + 1 hang squat clean + 1 split jerk (building to ~RPE 8)

Should be starting and finishing heavier than last week.

Every 90s x 3 sets

2 Tempo clean pulls @ 10-15lb above

**3s to the high hang then speed through the extension!

4 Rounds — (YGIG movements)

12 Cal row
9 Front squats
9 Burpees

L1 - 35-45lb
L2 - 55-65lb
L3 - 75lb
SPICY - 85lb

"

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

"

10 Min AMRAP:

15 Cal ski erg
20 Slam ball step ups
20 Alt. V-ups

Rest 2:00

10 Min AMRAP:

15 Cal row
20 Slam balls
20 Plank hip dips

Rest 2:00

10 Min AMRAP

15 Cal bike
20 Slam ball reverse lunge
10/10 Side plank dips

"

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

A. 4 sets for Quality

6-10 Ring Dips or Box Dips
30/45s Handstand Hold

(Take 1:00 after each set)

B. 15 Min AMRAP

10-20-30-40......
Wallballs (20/14)

5 - 10 - 15 - 20....
Toes to Bar / V - Ups

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

EMOM for 28 minutes:

1. 12/9 cal AB
2. 15-20 KB goblet squat
3. 12/9 cal Row
4. 15-20 KB SDHP

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

Every 3 minutes for 4 sets:
6 Back Squat at 75-80%

3 rounds:

400m Run
15 Toes to bar
10 Hang Power Snatch (95/65)

*time cap: 15 minutes

*Rx+ 115/85

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

5 sets

20/15 Cal Row
15 Wall Balls
10 Burpee Over Rower
5 DB Hang Clean And Jerks (HEAVY!!!)

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

Front Squat Week 1

Every 2:30 x 5

3 Reps @ 65–70%
3 Sec Pause At Bottom

21-15-9

Deadlifts 135/95
Box Jump Overs
STOH 135/95lbs

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

VogueFit

Toes To bar Strength

EMOM x 12

1) 15 v-ups + In remaining time max
Hollow Hold
2) Kipping Knee Straight Leg Raises
3) Rest

INDIVIDUAL WOD

For Time:

21 - 15 - 9

DU
Thrusters 50/35#
Burpee Over DB

Cap 15min

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
@ 0 min
60/40 cal bike
15 squat clean, 185/95
15 bar MU

@ 15 min
60/40 cal row
30 front squat, 135/95
30 C2B

@ 30min
800m run
45 thurster, 95/65
45 T2B

Capped @ 45min

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

Olympic lifting

3 rounds
1 snatch pull, 1 hang snatch pull, 1 hang power snatch, 2 OHS upto 40%
3 rounds
3x 1 snatch pull, 1 hang power snatch 40-60%
5 rounds
2 hang power snatch 60-75%
Every 90sec x6
1 hang power, 3 OHS 60%
3 rounds
3 snatch pulls 80-100%

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
10 rounds for time
200 run
20/15 cal machine
20 wall ball
20 burpee
50min cap
45min target

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

FRONT SQUATS

TEST WEEK

On a 12:00 Clock

Build to a heavy 1 RM.
1-1-1-1-1-1-1-1-1-1

WOD

EMOM

Min 1: 1-2 Rope Climbs / Zombie climbs
Min 2: Bench Press
Min 3: Double unders
Min 4: Toes to bar / Knee raises
Min 5: Rest 🙂

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

Ascending Ladder (25 min):

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

Calories Bike
DB Deadlifts
Alternating DB Cleans
DB Front squats
DB push press

SC - 20-25lb
RX - 25-30lb

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

Clean and jerk

1 Clean
1 front Squats
1 Jerk

building in load

WOD

8 rounds

250-m Ski sprint
6 clean and jerks (95/135 lb)
– Rest 2:00 between rounds.

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

AMRAP 10:
12/10 cal bike
3 Wall Walks
Then immediately:

8 rounds:

250m SkiErg
10 DB clean

5 DB push press
Rest 90 sec

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

FITNESS BENCHMARK

2 minute Max Cal Assault Bike
(Re-test in 4 weeks time)

AMRAP 20

5-10-15-20-25-30

Burpee Over Line
Db Hang CJ
Cals of Choice

*200m run

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

"

Double under skills

5 Sets:

30s Double under practice
30s Rest

Rope climbs

4 Sets:

10 Alt. DB Bench Press
1-2 Rope Climbs (scale = rope climb practice or 3 rope pulls from floor)
8 Strict T2B

**DB bench should be heavier than last week. "

Every 5:00 x 3

30 Double unders / 60 single skips
15 Cal ski erg
20 DB hang clean and jerk
15 Pull ups

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

"

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

"

AMRAP 35:

Perform as 2mins on; 1min off x 12

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

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

"

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

5 Rounds for time

40 Cal AB
30 Box Jumps
20 Devils press (1 x DB)

(35 Min T/C)

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

Every 4 minutes for 4 sets:
10-12 seated DB shoulder press
10-12 alternating DB renegade row
10-12 Feet elevated ring row

Every 4 minutes for 4 sets:
15-20 Hollow rocks
15-20 alternating leg V-ups
15-20 Tuck ups
20s Hollow hold

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

AMRAP for 25 minutes:

400m Run
15/12 cal AB
6-8 Strict HSPU / L-seated KB Z press
6-8 Strict Pull up / Banded strict pull up
1 lap Dual KB front rack carry (2x16/12kg)

*Rx+ 2x24/16kg KBs

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

Week 1 – BAR MUSCLE-UP FOCUS

Part A – Skill (10–12 mins)

Level 1

Low Bar Jumping Transitions
Box-Assisted Transitions

Level 2

Jumping To High Bar
Controlled Negatives

Level 3

Bar Muscle-Ups / Banded

EMOM 25

1 - 5–8 Bar Muscle-Ups (scale)
2- 3/5 Wall Walks
3- 30/50 Double Unders
4 - 20 Hollow Rocks

No single allowed jump[ rope must be double under (practice).

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

VogueFit

Power Clean Strength

EMOM x 8

- 1 High Hang Power Clean
- 1 Hang Power Clean
1 Power Clean

All @70%

PARTNER WOD

YGIG: Share However

12min AMRAP

20/16 Cal Bike
10 Hang Clean & Jerk 95/65#
16 Box Jump Overs 24/20”

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

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

Clean & Jerk
Every 2min x5
3 hang power clean and push jerk
70-75%

Jerk accessory
Every 60sec x5
1 paused split jerk
Pause in dip & in catch
50-65%

Metcon
For time
30/20 cal machine
21 DB hang snatch, right hand
21 DB hang snatch, left hand
30/20 cal machine
15 DB hang snatch, right hand
15 DB hang snatch, left hand
30/20 cal machine
9 DB hang snatch, right hand
9 DB hang snatch, left hand
12min cap
8min 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 shoulder press
3-6 pull up
12mins to finish
Same weight as last week or heavier

Engine
5 rounds
30sec on // 30sec off
Max cal bike
- 2min rest -
5 rounds
30sec on // 30sec off
Max cal row
- 2min rest -
5 rounds
30sec on // 30sec off
Max cal ski
- 2min rest -

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

Wednesday Warrior

Team workout (YGIG)

1600m Row
50 Burpee over rower
50 Wall sit into WB sit up throw (14lb)
1000m Row
50 Down ups
50 Wall balls (14lb)
1600m Row
50 Burpee broad jumps
50 Wall ball box step overs (14)

Max row in remaining time

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

EMOM x 30

Min 1: Banded Ring dips / Box dips
Min 2: Max skipping
Min 3: 12 Strict hspu / Pike pu
Min 4: 10 Toes to bar
Min 5: Rest 🙂

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

For load:
Overhead squat
8-8-8-8

WOD

AMRAP 10:
15 overhead squats (55/75 lb)
10 deficit push-ups (2/4 in)

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

15 Ball Slams
12 Push ups
12 box step-ups (DB optional)
12 wall balls
100m Farmers Carry

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

3 minutes on: 2 minute

1 - 350/300m Row + Max Box Step Up

2 - 20 WB + Max Cal Ski

3 - 18/15 Cal Assault Bike + Max Walking Lunges

X 2 Sets

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

"

Snatch Primer

Every 90s x 3

5 Snatch-grip upright rows + 3 muscle snatches + 3 OHS (pause at bottom)

**If they can't pause in the bottom of the OHS, paused OHS to a wall ball. "
"Warrior barbell

In Pairs:

6 Rounds (alternating betweenn A and B, 3 rounds on each)

A.
30 Cal row
20 OHS
10 Synchro burpee over bar

B.
30 Cal bike
20 Power snatch
10 Synchro burpee over bar

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

CORE FINISHER

3 Rounds:

20 Hollow rocks
30s Weighted plank hold
Rest 30s

"

"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
Toes to bar
Cal ski
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"

A. E2MOM x 6

2 Hang Cleans + 1 Clean

B.) 12 Min EMOM

1.) 10 Burpee over Bar
2.) 1 Round of DT (95/65)
3.) Rest

(12 Deadlift / 9 Power Cleans / 6 STOH)

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

Every 3 minutes for 10 sets (alternating between):

1.
12/9 cal AB + 12/9 cal Ski

2.
12/9 cal Row + 12 Burpee

*aim to finish each set in 2 minutes or faster

*Rx+ 15/12 cals / reps of each

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

Weightlifting (3/6)

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

*add weight each set

AMRAP for 12 minutes:

40 Double under
16 Dual DB farmer lunge steps (2x50/35)
4 Wall Walk

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

6 Sets For Time

A)
400m Run
500m Row
50 Double Unders

B)
500m Ski
25/20 Cal bike
15 Burpees

Rest 90s Between Sets

TC40

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

MetCON

INDIVIDUAL WOD

A) EMOM X 8
1. 20s max row

-Rest 2

B) EMOM X 8
1. 20s max bike

-Rest 2

C) 10 min AMRAP
100m run
15 KB Swings 24/16kg
3 Wall Walks

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 pushing movement
Push up
Deficit push up
Dip
Strict HSPU
Something you can do for +30 reps

Pull accessory
Every 60sec x8
30sec hanging knee tuck
- - -
15 straight arm band pull downs

Metcon
Wall walk capcity
3min on // 2min off x4
6 wall walks
25 wall balls
max wall walks

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

Functional Body Building

A1 Bent over row 3x6 60-70%
A2 Deficit push up 3x8-12

B1 BB strict press 3x8
B2 Band lat pull down 3x8

C1 Band tricep push down 3x10
C1 Barbell curl 3x10

D1 Flutter kicks 3x40, 2 count
D2 Medball Russian twists 3x20

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 5min x8
400m run + 50 wall balls
- - -
500m ski + 50 burpees
- - -
500m row + 100m sled push
- - -
40 cal bike + 50 alt hang DB snatch

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

Strength - Snatches

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 (85)
25 cal bike
15 power snatches (85)
25 cal bike

TC: 15Mins.

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

Intervals (week 4)

4:00 min amrap / 1:00 rest

(ALT between rounds)

A.
10 Pull ups
10 Burpees

B. 1-2-3-4-5-6 ..
Wall walks
10 Shuttle runs
10 Weighted Hollow rocks

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

Handstand Walk Practice

WOD

For time with a partner:
120-cal air bike
80 V-ups
80 Pull Ups
80 V-ups
120-cal air bike
– 30:00 time cap.
– Share the work as desired.

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

Part 1 – Bike Buy-In (together but split):

120/100 cal bike
(switch as needed)

Part 2 – Alternating Work (you go / I go):
Complete 6 rounds:
20 Sit ups (partner A works)
8 pull-ups (partner B works)
20 Sit ups (partner B works)
8 pull-ups (partner A works)
Part 3 – Sync + Power Work:

5 rounds:
12 synchro DB snatches
10 synchro burpees
Part 4 – Bike Cash-Out (together):
120/100 cal bike

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

Doubles

Buy In : 200m D Ball Carry (Shared)

Directly into: 2 Rounds

- 400m Run
- 1km Ski

Directly into: 2 Rounds

- 400m Run
- 1km Row

Cash out : 60 D Ball Slams (Shared)

T/C - 38

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

"

Booty day!

Every 4:00 x 4 Sets:

4 Back squats @ RPE 8 (heavier than last week)
12 Double DB front rack walking lunge
60s Glute bridge hold

For time:

21-15-9

Cal assault bike
Hang power clean
Box jump over

Time cap - 12mins

L1 - 45lb
L2 - 55lb
L3 - 60lb
SPICY - 65lb

"

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

"

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

Core Fininsher

20s Flutter kicks
10s Rest
20s Plank hold
10s Rest

x5 (5Mins)

"

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

12 minute AMRAP

10 DB Bench Press
10 DB Bent over Row
20 Banded Tricep Pull Down
20 Banded or Light Hammer Curls

Rest 3 minutes

12 minute AMRAP

1 lap KB Front Rack Carry
1 min Tall Plank
10 Side Plank Rotations (each side)

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

Every 4 minutes for 4 sets:
10-12 Dual DB RDL
10-12 alternating Dual DB farmer lunge steps
45-60 second Wall sit hold

Every 4 minutes for 4 sets:
30 Banded tricep push down
15 Dual DB bicep curl
10 Rig assisted DB lateral raise (each side)

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

In teams of 3

For time:
8000m Ski

*alternate every:
400m Run

*share ski however - 2 work. 1 run.

*time cap: 35 minutes

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

Full body swole day

Lower (4 sets)
DB Bulgarian Split Squat (8/8)
DB RDL (12)

B – Upper (4 sets)
DB Bench Press 8
Pendlay Rows 10 (31x1)

C - Accessories

8 Superman
10/12 DB Bicep Curls
12/15 Banded Single Arm Rear Delt Fly

Rest As Needed Between Sets

All sets RPE 7 Move With Control

AMRAP 10

15 Push-Ups
15 Hang Power Cleans 95/65
30 Air Squats

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

VogueFit

INDIVIDUAL WOD

6 Rounds For Time:

200m Run
6 STOH 135/95#
12 Pull Ups
18 Wall Balls 20/14#

Cap 25min

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
4 rounds
1 reps
80 %

Accessory
3 rounds
12 alt landmine rotations
16 alt gorilla row, 2sec hold

Metcon
BB conditioning
12minAMRAP
4 power clean
3 front squat
2 shoulder to over head
1 shuttle run, 70m

RX: 135/95

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
20 KB swing
12 pull over dead bug
12mins to finish
Same weight as last week or heavier

Mixed modal
For Time
Every 3min x6
30/20 cal bike + 20 goblet squat
- - -
200m run + 20 T2B

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

Cardio day

1000m Ski
60 Weighted Box step ups

800m Ski
50 Alt. Snatches (35lb)

600m Ski
40 Squat Cleans (35lb)

400m Ski
30 Box jumps

TC : 30mins.

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

Bench Press
3 x 5 @70-75%

WOD

For time:
100 double-unders
60 BB Deadlifts (135/95)

100 double-unders
45 DB hang power cleans (45/60 lb)

100 double-unders
30 DB push jerks (45/60 lb)
– Use two dumbbells.

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

For time:

4 Rounds:
60 double-unders (or 120 singles)
15 DB hang clean & push press
20 DB alternating reverse lunges
15 Box Jumps

Then immediately into:
Cash-Out:
100 double-unders
40 DB front squats
20 Man Makers

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

2 rounds FQ:

5 pause hollow hold on rig
5 pause arch hold on rig

2 rounds:

8 Hanging Scap Retractions
8 FQ Kip Swings / 8 Small Butterfly Circles

EMOM x 5
Opt 1: ‘X’ FQ 1/2 or Full Kipping Pull Up
Opt 2: ‘X’ Reverse Bicycle Kicks
Opt 3: ‘X’ Box assisted Single Leg Kipping Pull Up / Box assisted Butterfly Technique

WOD:
21-15-9
KBS
Box Jump

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

"

Cardio day!

In Pairs for time:

1km Row
60 BW Box step ups

600m Row
60 KBS full

400m Row
60 Wall balls

200m Row
40 Burpees (you're welcome)

35 Min time cap

"

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

Every 8 Mins x 4 (with a partner)

600m Run (scale to 400m)
50 Wallballs (20/14)
600m Row (scale: 400m)

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

3 sets:

400m Run
30 Wall Ball
25 alternating DB hang snatch
20/15 cal Row

*rest 2 minutes between sets

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

Every 2 minutes for 4 sets:
2 Front Squat at 80-85%

3 rounds:

10 Burpee over bar
10 Shoulder to overhead (115/85)
10 Burpee over bar
10 Chest to bar pull up

*time cap: 12 minutes

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

With a Partner

AMRAP for 12 minutes
30 cal Row
30 Dual DB bench press (2x50/35s)
30 Dual DB box step overs (20"" box)

- rest 3 minutes -

AMRAP for 12 minutes
30 cal Row
30 Box jump overs (24/20)
30 Dual DB thruster (2x50/35)

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

BB club

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

Squat clean
Every 90sec x6
1 power snatch
1 Overhead squat
1 hnag squat snatch
60-75%

BB club
In pairs
For time
50 jerk
50 syncro burpee
40 clean
40 syncro burpee
30 clean and jerk
30 syncro burpee
20min cap
RX: 155/115

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
6 rounds for time
400m run
25/18 cal row
25/18 cal ski
25/18 cal bike
45min cap

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

10 sets:
:30 max-reps strict handstand push-ups
1:00 rest

WOD

EMOM 18:
Min 1 | 15 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | 20 hip extensions

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

EMOM 30:
Min 1: 15 toes-to-bar
Min 2: 14/12 cal bike
Min 3: 20 hip extensions

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

HS / Upside Down Confidence

Coach led : 15 minutes ‘Play Time’

EMOM x 3
30 seconds HSH / 10-15 second Headstand hold

Rest 2

EMOM x 3
Wall facing HS Plate walks / Box Pike shoulder taps / Box Pike hand lifts

Rest 2

3-4 minutes:

Free standing HSH practice / Sideways Foot assisted Wall HSH / HS kick ups

WOD:
3-6-9-12
Pull up
DBS
Ski Cals

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

"

Deadlift

5 Sets:
5-5-3-3-3 Reps @ RPE 7.5-8
20s Copenhagen plank each side

**Building weight compared to last week's 5x5.

EMOM 12:

1. 16 KB SDHP
3. 15 Weighted sit ups
3. Max cal C2 bike
4. Rest

"

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

Every 2:30 x 4
12 Heels Elevated goblet squat
10/10 DB Side Lunge

Every 2:30 x 4
12 Wallball Hamstring Curls
12 DB Box Step Ups (heavy)

4 Rounds for Quality:
15 DB Calf Raises
10 DB Glute Bridge (heavy)
15 Hanging Leg Raise

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

With a Partner

2 rounds:
1000m Row
50 Push up
40 Dual DB box step overs (20"" box)
30 Burpee over DBs

*share however - 1 works. 1 rests.

*time cap: 30 minutes

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

EMOM for 8 minutes
1 Low Hang Power Snatch (below knee)

*add weight each set

For time:

27-21-15-9
cal AB
9-7-5-3
Bar Muscle up / Jumping BMU

*time cap: 15 minutes

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