CROSSFIT

TTB Strength

EMOM 12

1) 15 Russian KBS
2) 10 Hanging Weighted Knee Raises
3) Rest

INDIVIDUAL WOD

AMRAP 15

9 Dual KB Deadlift 24/16#
12 Dual KB Hang Cleans
16 Dual KB Front Squats
200m Run

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

In pairs

3 Rounds
Every 12 min complete
20 Burpees over line
100 DU
1000/800 mts Row
100 DU
20 Burpees over line

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

Strict press
Build to a 1rm strict press
suggested build
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
Then 3-5 singles until you're done
Once you're warm, you'll have 15mins

Aerobic conditioning
In pairs
30minAMRAP
2,400m run
2,400m row
max cal bike in remaining time

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

Hybrid Race Conditioning
For time
1,200m run
100 wall balls
1,200m run
100 burpees
1,200m run
100 alt sandbag lunges
1,200m run
100 KB swing
1,200m run
50min cap
45min target

Option B
1,000m run
75 reps

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

Week 1

Pull-Up & Dip Foundation

5 × 5 strict pull-ups + 5 × 5 bar dips (use band if needed)

Rest 90s between sets

WOD

Conditioning: 3 Rounds

25/20 Cal assault bike

25 DB Weighted sit ups 35/22.5lbs

100 ft Single-Arm OH Dumbbell Walking Lunge (35/22.5lbs)

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

STRENGTH | Every 3:00 x4

5 Strict toes to bar (10 lying KB/DB toe touch)
10/10 DB Bent Over Row
15 DB Floor Press

WOD | 21*18*15*

S.A DB Hang Squat Clean
Push Ups
Sit-ups
* 30 D.U / 60 S.U

Finisher: Coach's Choice

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

Week 1

Go Every 2:30

5 × 5 Back Squat 65% 3RM

WOD

3 Sets

10 Power Cleans
10 Box Jumps 24/20
10 Push Jerks
10 Over Bar Burpees

Rest 1min between sets

Rx135/95lbs

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

With a Partner

AMRAP for 30 minutes:

20/15 Cal Ski
10 Synchro Down up
20 Alternating DB Clean and Jerk
10 Synchro Down up

*share reps/cals however

*add 5 reps to all movements each round

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

With a Partner

AMRAP for 30 minutes:

20/15 Cal Ski
10 Synchro Down up
20 alternating DB Clean and Jerk
10 Synchro Down up

*share reps/cals however

*add 5 reps to all movements each round

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

"

UPPER BODY DAY

Every 1:30 x 10

1. 3 Strict press (4s eccentric)

2. 5-8 Strict chin ups

** Again goal is to start and finish strict press heavier than last week .

**Supinated grip for the chin ups

5 Rounds for time:

35 Double unders
10 Toes to bar

"

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

"

EMOM25

1. 16-20 Gorilla rows
2. Max cal bike
3. Rest
3. 16-20 alt. DB bench press
4. Max cal bike
5. Rest

Core Finisher:

40s on; 20s off x 6

1. Plank hold
2. Hollow rocks

(Alternating between 1&2)

"

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

"

EMOM (1/4)

EMOM for 28 minutes:

1. 12/9 cal AB
2. 15 Dual KB squat (2x24/16)
3. 9 Handstand push (strict or kipping)
4. 15/12 cal Row

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

"

With a partner

AMRAP for 30 minutes:

400m Run (together)
50/35 cal Ski
50 Box jump over (24/20)
50 Dual DB shoulder to overhead

*share reps however - 1 works. 1 rests.

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

"WEEK 3/5 – DEADLIFT"

EVERY 2 MINUTES

6 @ 65%
6 @ 75%
6 @ 85%

Accessory:
3 × 12 Glute Bridges

4 Rounds For Time

15 Toes To Bar
12 Front Squats 135/95lbs
9 Burpee Box Jump Overs

RX+ 155/105

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

10 Rounds For Time:
15/12 Calorie Row
15 Wallballs (20/14)
15 AB Mat Sit Ups

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

Olympic Lifting

Snatch or Clean & Jerk

5×2 @ 60-75% 1RM

Rest 2–3 min

Accessory – Snatch Pull / Clean Pull

4×5 @ moderate add from last week 5-10lbs

Rest 90–120s

Cash-Out – Single-Leg FR Forward Lunge

3×10 per leg

Rest 30–60s

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

= HYBRID =

Buy In: 400m Farmer Carry

Directly Into 3 Rounds:

- 800m Run (using 400m loops)
- 80m Burpee Broad Jumps
- 30 Dual Hang Clean & Jerk

Buy Out: 400m Farmer Carry

T/C - 40Mins.

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

"Teams of 2
Chipper
50-40-30-20-10
Cal row
Sync DB hang snatch
Cal bike
100-80-60-40-20
Partner wallballs
"

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

Olympic Weightlifting

3 rounds
1 high hang power snatch
1 hang power snatch
1 low hang power snatch
~40-60%
Pause in each position

4 rounds
1 hang power
1 power snatch
60-80%

5 rounds
1 power snatch
Build to 85%

4 rounds
6 hanging knee raise, 5sec hold
45-60sec tall plank

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

CROSSFIT

Strength

10min AMRAP

10 BB Bicep Curl
10 BB OH Tricep Extensions
10 Dual DB Chest Press on Wall Ball

PARTNER WOD

5 Rounds for time:
20/16 Cal Bike
12 Power Cleans 135/95#
6 Wall Walks

TC: 20 mins

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

EMOM x12
Min 1: Max Strict pull ups
Min 2: Rest
Min 3: Max Push ups
Min 4: Rest

4-5 Sets
30 mts Front Rack KB Carry
40 mts KB Farmers carry Lunges
50 mts Farmers Carry

2 min rest bt sets

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

Gymnastic skill
Every 90sec x8
3-5x 1 negative HSPU + kip back out
- - -
1-3 strict ring MU transition

Or

Gymnastic strength
Every 90sec x8
6-10 deficit push up
- - -
6-8 false grip ring rows

Mixed Modal
For Time
10-8-6-4-2 wall walk
30-24-18-12-6 wall ball
16min cap
12min target

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

Mixed Modal Conditioning
Every 3min x15
40/30 cal bike
- - -
30 alt box step up, 2x35/20
- - -
20 devils press, 2x35/20

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

Olympic Lifting – Week 3

A – Snatch (Full)
5×1 @ 85–90% 1RM

B – Overhead Squat
3×2 @ moderate-heavy
• Should feel like RPE 8+

WOD

Amrap 15

5 Wall Walks
50 Double‑Unders
15 DB Snatches 1 x 50/35lbs"

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

Olymnpic Lifting – Week 3

A – Snatch (Full)
5×1 @ 85–90% 1RM

B – Overhead Squat
3×2 @ moderate-heavy
• Should feel like RPE 8+

WOD

AMRAP 15

5 Wall Walks
50 Double‑Unders
15 DB Snatches 1 x 50/35lbs

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

Block 1) Every 3:00 x6 (AAA-BBB)

A) 400m Row (sc: 300m)
B) 400m Ski

Block 2) EMOM 12`

a) 20 Russian KB Swings
b) 20 Kb Lunges
c) 12/9 Cal Bike
d) REST

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

10 Rounds For Time:

15/12 Calorie Row
15 Wall balls (20/14)
15 AB Mat sit ups

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

Cindyrella

8 Rounds (40 min):

Min 1: “Cindy” (5 Pull‑Ups / 10 Push‑Ups / 15 Air Squats)

Mins 2–3: Max Calorie Bike

Min 4: 20 Walking Lunges

Min 5: Max Shuttle Runs (25 ft = 1 rep)

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

"

BARBELL WARRIOR

In Teams of 3

30 Min AMRAP:

A. Max Cal assault bike

B. Complete:

50 Burpee box jump overs
30 Sychro hang cleans (P1: 2xDB's, P2: barbell)
60 Plate sit ups
30 Sychro hang cleans (P1: 2xDB's, P2: barbell)
50 Burpee box jump overs
30 Synchro hang cleans (P1: 2xDB's, P2: barbell)
60 Plate sit ups

A and B happening simultaneously. When B is completed then all team members are working on the max cal bike to fininsh.

L1 - 45lb + 2 x 15-20lb DB's
L2 - 55lb + 2 x 22.5lb DB's
L3 - 65lb + 2 x 25-30lb DB's
SPICY - 75lb + 2x35lb DB's

"

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

"

Warrior Wednesday

In pairs

100 Wall balls
100 Cal row
30 Burpee KBS

75 Wall ball sit ups
75 Cal row
30 Burpee KBS

50 Wall balls
50 Cal row
30 Burpee KBS

40 Min time cap

"

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

"

Strength (1/4)

Every 2 minutes for 5 sets:
4 Bench Press

*add weight each set

AMRAP for 12 minutes:

42 Double under
15/12 cal Ski
12 Toes to bar

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

"

30 minutes for quality:

8-10 Feet elevated Ring Row
12-15 DB push up
1 lap KB suitcase carry (switch whenever)
30 second Hollow hold
30 second Side plank

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

Teams of 2

2 Rounds

5:00 Air Bike calories
4:00 Row calories
3:00 50ft Shuttle Runs
2:00 Ski calories
1:00 Box Step Ups (20”)

- One athlete works at a time.
Score is total reps

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

-Part A

AMRAP 7

8 Kneeling Strict Press Right with DB
8 Kneeling Strict Press Left with DB
20 Feet Over DB
5 Burpees

-Part B

AMRAP 12

Ladder 3-6-9-12 etc

Kettlebell Swings
Hand Release Push Up

30 Double Unders after each set

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

HYROX

Buy in: 2 laps Farmer Carry

Directly into 4 Rounds:

- 1600m C2 // 800m Row
- 30 burpee to target
- 30 Dual Hang Clean & Jerk

Buy out: 2 laps Farmer Carry

T/C - 35

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

METCON

INDIVIDUAL WOD

4 mins work / 1 min rest x 6

200m Run
15 Sit ups
10 Kickback Burpees
Max cal bike remaining time

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

Mikkos Triangle RX
EMOM x40
Min 1: Max Cal Bike
Min 2: Max Cal Row
Min 3: Max Ski
Min 4: Rest

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

Deadlift
Build to a 1rm Deadlift
suggested build
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
Then 3-5 singles until you're done
Once you're warm, you'll have 15mins

Mixed Modal
For time
1 - 10 - 1
Deadlift, 225/115
Bar-facing burpees
15min cap
10min target

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

Hybrid Race Conditioning
In pairs
For time
Every 10min x4
800m run
100 partner wall balls
max cal row
- - -
800m run
50 alt burpee pull ups
max cal ski

Score = total cals

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

Endurance

42Mins. Total (90% Effort)

45sec ON ; 75sec OFF

Cal Bike
Cal Row
Cal Ski

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

Endurance

42 min Total (90% Effort)
45 sec ON 75 sec OFF
10m Shuttle Runs
Cal Row
Cal Ski

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

Individual | tc 34'

800m/400m/Fountain Run
* 4 Lengths Burpee Broad Jump (sc: 2 lengths)

Rest 2:00 then:

50-40-30-20-10 Cal row
* 20 Wall Ball after each set

Scale for Row: -10 cal each set, and last set = 10 cal too

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

Part A

AMRAP 7

8 Kneeling Strict Press right w DB
8 Kneeling Strict Press left w DB
20 Feet overhead DB Lunge
5 Burpees

Part B

AMRAP 12

Ladder 3-6-9-12 etc

Kettlebell swings
HRPU

30 Double / 60 Single unders after each set

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

Part A

AMRAP 7

8 Kneeling Strict press right w DB
8 Kneeling Strict press left w DB
20 Feet over DB
5 Burpees

Part B

AMRAP 12

Ladder 3-6-9-12 etc

Kettlebell swings
HRPU

30 Double Unders after each set

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

"

BOOTY DAY

Every 2:30 x 5 sets:

5 Tempo hip thrust (2s pause; 3s down)

6 Goblet squats + 20s hold in the bottom of the last rep

**Goal is to be heavier than week 1&2 going back to 5 reps!

12 Min AMRAP:

3-6-9-12-15...ect

Lunge+lunge+wall ball
Cal row

"

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

"

Metcon Booty Day

Every 2:30 x 5

12/12 Front foot elevated split squat (2xKB's)
30 Russian twists

At 15:00

15 Min AMRAP:

30 Skips or plate hops
30 Slam balls
30 Single leg v-ups

**Front foot elevated on 25+15lb plate (The 45's will probably be being used for hip thrusts in CF

"

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

"

Mixed Modal 1

16 sets:
1 minute on / 1 minute off
1. cal Row
2. cal Ski
3. cal Bike (C2)
4. Burpee to target

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

"

5 rounds for time:

500/400m Row
30 Wall Ball
30 KB swing

*time cap: 30 minutes

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

"Handstand Push Ups"

5 sets

1 Set of Strict HSPU/box pike HSPU 2RIR

7min AMRAP
7 Thrusters 95/65
7 Chest To Bar Pull Ups

Rest 2

7 Power Snatch 95/65 lbs
7 Over Bar Burpees

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

90s ON / 30s OFF x 3 Rounds (20 Minutes Total)

Alternate between 3 Stations:

Station 1:
10/9 Calorie Ski
DB Push Press in remaining time

Station 2:
20 Pull Ups
Max V-Ups in remaining time

Station 3:
10/9 Calorie Bike
Slam Balls remaining time

Cash Out

Accumulate 3min Goblet Wall Sit

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

HYBRID INDIVIDUAL

For Time

-500m Ski-
-400m Run-

Into
3 Rounds
10m Burpee Broad Jumps
20 Wall Balls

-500m Ski -
-400m Run-

Into
3 Rounds
20m Walking Lunges
40m KB Farmers Carry

-500m Ski-
-400m Run-

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

= HYBRID =

- 200m Row
- 200m Ski
- 20 Jump Lunges

- 400m Ski
- 400m Row
- 40 Burpees

- 800m Ski
- 80m Dual FR Lunges
- Accumulate 2:00 Kb Hold

- 1km Row
- 1000m Ski

Remaining Time: Max WB

T/C - 35Mins.

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

Functional Bodybuilding

BB bench press
16 - 14 - 12 - 10
20 band pull aparts, palms up

3 rounds
8 seated shoulder press
8/8 half kneeling band row, 2sec hold

3 rounds
24 alt DB bicep curl
12-20 narrow kneeling push up

3 rounds
20 alt floor leg knee raises
20 bear position DB switches

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

COMPETE
35min AMRAP
1km row
75 KBS
50 bench press
3 laps run together"

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

CROSSFIT

INDIVIDUAL WOD

For Time:

Buy in: 800m Run

6 Rounds:
5 Clean & Jerk 135/95#
10 TTB
15 Wall Balls 20/14#

Cash out: 800m Run:

Cap 25min

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

(Unilateral Squat-Push)
4 Sets (heavy weight)
6-8 Landmine Single leg Deadlift
6-8 Landmine Half kneeling Single arm Press
Rest 2 min bt sets

Cindy
AMRAP 20 MIN
5 Pull ups
10 Push ups
15 Squats

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

Pull up strength
10 rounds
10-9-8-7-6-5-4-3-2-1 strict pull up
5 tall kneeling DB press between rounds
-15min cap -

Community workout
In a 12min window
Lake run
In remaining time
Build to a 1 rep max Clean & Jerk
Score A = Lake run time
Score B = Heaviest C&J
*Can't warm up past 135/95
*Barbell must be empty when workout starts

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

Upper strength
Every 60sec x15
10 DB bench press
- - -
5-10 strict pull up
- - -
15 abmat sit up, slow on way down

Tempo intervals
Every 2min x4
20/15 cal row
- rest 2min -
Every 2min x4
20/15 cal ski

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

Strict Press test

12Mins. to build to 1 rep max Strict press

once found 2 x max reps at 50%

WOD

4 rounds:

15 Toes to bar
12 Front squats 135/95
9 Strict HSPU

TC: 14Mins.

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

Strict Press test

12Mins to build to 1 rep max Strict press

Once found 2 x max reps at 50%

WOD

4 rounds:
15 Toes to Bar
12 Front Squats 135/95
9 Strict HSPU

*Time Cap: 14 minutes

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

EMOM 30`

a) 5 Strict Pull Ups + 15 Push Ups
b) 15 Dual DB Deadlift
c) 20 MB Sit Ups
d) 12/9 Cal Bike
e) Rest

Coach's Note: Optional finisher for Arms or CORE

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

For time

-500m Ski -

Into
3 Rounds
7 Burpee Box Jump Overs
14 Toes to bar
-500m Ski-

Into
3 Rounds
14 DB Hang Snatch
14 Box Jump Overs
-500m Ski-

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

90s ON / 30s OFF x 3 Rounds (20 Minutes Total)
Alternate between 3 stations:

Station 1:
10/9 Calorie Ski
DB Push press in remaining time

Station 2:

20 Pull ups
Max V-Ups in remaining time

Station 3:

10/9 Calorie Bike
Slam balls remaining time

Cash Out

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

DB Lateral Raise
DB Hammer Curls
DB Upright Rows

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

"

CARDIO DAY

Individual:

6 Rounds for time

12 Cal row
12 Shuttle runs
12 Cal ski
2 Lengths bear crawl

Rest 1:00 between rounds

**If feeling good you can add a DB on back for the walking lunge.

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

"

Weightlifitng (1/4)

Every 2 minutes for 6 sets:
2 Squat Clean

*perform with a 3 second pause at the knee

"

AMRAP for 10 minutes:

3-6-9-12-15... etc
Bar Muscle up
Deadlift (245/165)

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

"

AMRAP for 10 minutes:

3 rounds:
20 Slam Ball sit up
2 lap Run

into
Max cal AB

rest 3 minutes

AMRAP for 10 minutes:

3 rounds:
20 Slam Ball goblet lunge steps
2 lap Run

intio
Max cal AB

rest 3 minutes

AMRAP for 10 minutes:
3 rounds:
20 Slam Ball
2 lap Run

into
Max cal AB

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

On the 3mins x 4 sets

8/8 Back Rack Lunge RPE 7
12–16 Weighted Deadbugs

EMOM 25:00
Min 1: 15 Wall Balls (20/14)
Min 2: 12/10 Calorie Air Bike
Min 3: 50 Double Unders
Min 4: 14 S/A DB Hang Clean & Jerk (50/35)
Min 5: Rest

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

Hyrox Race workout

- 3 lap Run
- 200m Ski
- 20 Jump Lunges

- 6 lap run Run
- 400m Row
- 40 Burpees

- 9 lap Run
- 40 Dual FR Lunges
- Accumulate 2:00 Kb Hold

- 12 lap Run
- 1000m Ski/Row

Remaining time: Max WB

T/C - 35 minutes

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

5 Sets

30 Air Squats
20 Push Ups
10 Toes To Bar
500m/400m Row

Rest 1 between rounds

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

"

With a partner

4 rounds:

40/30 cal Row
8 Wall Walk
30 Thruster (95/65)
15 Synchro Burpee over bar

*time cap: 25-30 minutes

*share however - 1 works. 1 rests.

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

EMOM x 30
min 1: 35 DU/60 SU
min 2: 250/200 mts row
min 3: 12 Push ups
min 4: 10 KB Sumo Deadlift High Pulls (53/35)
min 5: 8 KB Box Step up

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

Barbell Club
A:
3 rounds
Every 30sec x6
1 power clean
1 hang power clean
1 shoulder to over head
- rest 90sec -
60-70-80%

For Time
In pairs
30 clean and jerks, 155/115
4x200m run, 2 each relay style
20 clean and jerks, 185/135
4x200m run, 2 each relay style
10 clean and jerks, 225/155
20min cap
17min target

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

Aerobic development
4 rounds
400m run
500m row
500m ski
1000m bike
50min cap

All at 6/10 effort

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

Jump Rope skill

10 × 30s double-under attempts, rest 30s

If you have DU's then work cross overs, Double crossovers

9-15-21

Cal row
DB thrusters

Rest 5

21-15-9

Cal row
DB thrusters

RX : 2 x 35/22.5

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

Skill: Ring / Box Dips
(Note for coach: 5-10’ Practice isometrics at the top and bottom of rings)

EMOM 6’

A) 8-10 Strict Dips
B) 10 Hanging Straight Leg Raises

EMOM 6’
A) 8 Close Grip DB Floor Press
B) 20/20’ Side Plank

WOD | 3:00 ON / 1:00 0FF x 4 (2 each)

a) 15/15 S.A Russian KBS
30 Air Squats
MAX D.U / S.U

b) 4 Wall Walks / 6 Inchworm Push Up
16 DB Hang C&J
Box Jump Over

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

For time

-500m Ski -
into
3 rounds
7 burpee box jump overs
14 toes to bar
-500m Ski-
into
3 rounds
7 burpee pull ups
14 box jump overs
-500m Ski-

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

"

FRONT SQUATS

Every 2:30 x 5

5-4-4-3-3 Front Squats
20 Double KB front rack march

**Front squats increase accross the sets, start as close to end weight from last week as possible.

21-15-9

Box jump
Push ups
Sit ups

"

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

Mixed Modal 2

AMRAP for 30 mintues:
5 lap Run
40 Box step ups (20)
30 V-up
2 Lap dual KB farmer carry

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

"

With a partner

3 rounds:

400m Run (together)
30/25 cal Ski
25 single DB box step overs (20)
20 Dual DB devils press

*share however - 1 works. 1 rests.

*time cap: 30 minutes

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

"Handstand Work"

5 × 30 s Handstand Hold (wall or box) + 5 Wall Walk

Alternating Minutes for 15 Rounds in 30 minutes

Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

"Notes - One of the hardest conditioning WOD"

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

EMOM 16

A) 6 Strict/Banded Pull ups + 12 Push Ups
B) 12 DB Box Step Up
C) 12/9 Cal Bike
D) Rest

Rest 2:00

EMOM 12
A) 6 Dual DB Squats + 6 Single DB Squats
B) 12 DB Push Press
C) 12 Hollow Rocks + 12 Superman
D) 40 Mtn Climbers

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

Hybrid Engine

8min AMRAP

400m Run
25 Wall Balls
20 Burpee Broad Jumps
Max cal Bike

Rest 2

8min AMRAP

400m Run
40m Farmers Carry
20m Walking Lunges
Max cal Bike

Rest 2

8min AMRAP

400m Run
25 Wall Balls
20 Burpee Broad Jumps
Max cal Bike

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

CROSSFIT

PARTNER WOD

YGIG, Share However (Unless Stated)

For Time:

6:00 ON / 2:00 OFF x4 (2 each)

A) 600/550m Cal Row
20 Push Ups
MAX Wall Ball 20/14#

B) 400m Run
20 BB Clean & Jerk 95/65#
MAX Burpee Over Bar

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

Front squat
4 x 4 @ 70%
3sec pause in bottom of each rep
12mins to finish working sets

Mixed Modal
For time
18-15-12
DB thruster
Burpee over DB
- rest 2min -
15 - 12 - 9
DB thruster
Burpee over DB
- rest 2min -
12 - 9 - 6
DB thruster
Burpee over DB
16min cap
14min target

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

For time
In pairs
5min on // 1min off
500m ski
40 cal bike
max syncro DB snatch
- - - -
500m row
30 burpee over row
max syncro box jump overs

Share the first two movements as you like
Max reps on the two syncro movements
Score = total syncro reps

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

In Teams of 2 | 4:00 ON / 1:00 OFF x 6 (3 each)

A) 30 Toes to Bar
30 Sync Air Squats
Max Cal Ski

B) 10 Wall Walks
30 Hang C&J
Max Cal Row

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

"STRICT PRESS – WEEK 4/5"

Every 2 minutes:

4 × 6 @ 74–80%

Accessory:

3 × 12 Lateral Raises

3 × 15 Banded Upright Row

4 Rounds For Time

500m/400m Row
10 DB Snatch 50/35
20 Toes To Bar

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

With a Partner

For Time:
7500/6500m Ski

*alternate every

3 Burpee Box Jumps
6 Slam Balls
9 Air Squats

*Time Cap: 35-40 minutes

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

"

Deadlift Week 1/4

Every 2 minutes for 6 sets
5 Deadlifts
5 Nordic curls

Increase weight each set building to something heavy
not a max.

For Time:
27-21-15-9
Goblet Squat
KB single arm push press
50 Du / 100 single skip

Time Cap - 15 Minutes

"

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

"

BOOTCAMP

In pairs:

100cal row
100 YGIG wall ball sit ups

100cal ski erg
80 wall balls

100cal C2 bike
60 burpees

100 box step overs
40 synchro jumping lunges

40min time cap

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

"

Strength (2/4)

Every 2 minutes for 5 sets:
3 Overhead Squats

*add weight each set

EMOM for 12 minutes
1. 12/9 cal AB
2. Max Power Snatch (135/95)

*stop at 30 reps

**aim to use a load you can complete 5+ reps per minute

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

"

4 sets:
5 minutes on / 2 minutes off
5 lap Run
500/400m Ski / Row
Max cal AB

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

Week 2

Go Every 2:30

5 × 3 Back Squat 65% of 3‑rep max

WOD

Rahoi
AMRAP 12

12 Box Jumps 24/20
6 Thrusters 95/65lbs
6 Bar Facing Burpees

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

UAE NATIONAL DAY WOD

Teams of 2 | 35 min Time Cap

BUY-IN

1,971m Row
Split as needed.

7 Rounds alternate movement each round

12 DB Hang Power Cleans 50/25

12 Box Jump Overs (24/20”)

12 Toes To Bar

CASH-OUT

54 Cal Assault Bike

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

CROSSFIT

NATIONAL DAY WOD

IN PAIRS YGIG, Share However (Unless Stated)

For Time:

BUY-IN

1,971m Row
Split as needed.

7 Rounds alternate movement each round

12 DB Hang Power Cleans 50/35#

12 Box Jump Overs (24/20”)

12 Toes To Bar

CASH-OUT

54 Synchro Wall Balls

Cap: 35min

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

Hang clean and jerk
Every 90sec x6
3 hang clean and jerk
Build from 60-85%

Barbell intervals
4 rounds
4min on // 2min off
400m run
20 T2B
Max power clean, 155/115

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

For time
In teams of 3
1,971m row
then...
7 rounds
200m run, all 3 run
12 synchro burpee, 2 person working
54 wall balls, 1 person working
45min cap

First 2 back from the run can start burpees
Finish 54 wall balls before you run

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

Strength: EVERY 2:00 x 8 (A-B-A-B)

A) 8 DB Bulgarian Split Squats
6 Bodyweight Bulgarian Split Squats
(Each Leg)

B) 12 Ring Rows
12 DB Floor Press

WOD | TC: 15'
30-20-10

Box Jump Over
DB Goblet Squats
Pull Ups / Jumping Pull Ups

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

3 RFT of

750m/600m Row

50 Double Under

1.5 mile Assault Bike

Every 4 mins 15 Kettlebell Swings

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

UAE NATIONAL DAY METCON

Teams of 2 | 35 Min Time Cap

BUY-IN

1,971m Row
Split as needed.

7 Rounds alternate movement each round

12 DB Hang Power Cleans 50/25

12 Box Jump Overs (24/20”)

12 Toes To Bar

CASH-OUT

54 Cal Assault Bike

1,971 → Year the UAE was founded (1971)

7 Rounds → The 7 Emirates

12 Reps → Month of UAE National Day (December)

54 Partner Wall Balls → This year’s 54th UAE National Day (2025)

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

"

UAE NATIONAL DAY METCON

Teams of 2 | 35 min Time Cap

BUY-IN

1,971m Row

7 Rounds alternate movement each round

12 DB Hang Power Cleans

12 Box Jump Overs (20”)

12 Toes To Bar

BUY-OUT

54 Cal Assault Bike

1,971 → Year the UAE was founded (1971)

7 Rounds → The 7 Emirates

12 Reps → Month of UAE National Day (December)

54 Partner Wall Balls → This year’s 54th UAE National Day (2025)

L1 - 2x15-20lb
L2 - 2x22.5-25lb
L3 - 2x30lb
L4 - 2x35lb

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

"

UAE NATIONAL DAY METCON

Teams of 2 | 35 min Time Cap

BUY-IN

1,971m Row
Split as needed.

7 Rounds alternate movement each round

12 DB Hang Power Cleans 50/25

12 Box Jump Overs (24/20”)

12 Toes To Bar

CASH-OUT

54 Syncro wall balls

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

"

UAE NATIONAL DAY METCON

Teams of 2 | 35 min Time Cap

BUY-IN

1,971m Row
Split as needed.

7 Rounds alternate movement each round

12 DB Hang Power Cleans 50/25

12 Box Jump Overs (24/20”)

12 Toes To Bar

CASH-OUT

54 Syncro wall balls

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

UAE NATIONAL DAY WOD

Teams of 2 | 35 min Time Cap

BUY-IN

1,971m Row
Split as needed.

7 Rounds alternate movement each round

12 DB Hang Power Cleans 50/25

12 Box Jump Overs (24/20”)

12 Toes To Bar

CASH-OUT

54 Cal Assault Bike

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

UAE NATIONAL DAY WOD

Teams of 2 | 35 min Time Cap

BUY-IN

1,971m Row
Split as needed.

7 Rounds alternate movement each round

12 DB Hang Power Cleans 35

12 Box Jump Overs 20

12 Toes To Bar

CASH-OUT

54 Cal Assault Bike

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

CROSSFIT

Functional Body Building

3 Full Rounds

A) - 8 Deadlift @7/8 RPE
- 6 Strict Pull Ups

Rest 60 Sec

B) Superset:
- 12 Dual DB Strict Press
- 10/10 Single DB Bent Over Row

Cap 20min

Partner WOD
YGIG - Share However (Unless Stated)

10min AMRAP

100m Run (Together)
6 Power Cleans 135/95#
20 Wall Balls 20/14#

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

Bench press
4 x 4 @ 70%
3sec on way down
12mins to finish working sets

Aerobic conditioning
In pairs
50 cal row
50 cal bike
25 syncro burpee
40 cal row
40 cal bike
20 syncro burpee
30 cal row
30 cal bike
15 syncro burpee
20 cal row
20 cal bike
10 syncro burpee
10 cal row
10 cal bike
5 syncro burpee
20min cap
16min target

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

Lower strength
Every 2min x4
10 goblet squat, 3sec donw
Heavy as possible
- 2min rest -
Every 2min x4
20 alt DB lunge, 2xDB

Mixed modal
Every 90sec x 12
60sec max cal bike
- - -
12 dual DB hang clean and jerk
- - -
24 step ups, no load

Try and get all the work done in 60sec

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

Rest 2:00 Between each EMOM

EMOM 8’
A) 20 Wall Balls
B) 12/9 Cal Bike (sc: 10/7)

EMOM 8’
A) 20 DB Hang Snatches
B) 20 Sit Ups

EMOM 8’
A) 15/12 Cal Ski (sc: 12/10)
B) 15 Burpees (sc: 10-12)

Coach's Note: Optional CORE Finisher

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

4 Sets For Quality

30s Max Dual DB RDL's
30s Rest
30s Farmer Rev Lunges
30s Rest
30s Max Hollow Rocks
30s Rest

Teams of 2

AMRAP 18

20/16 Cal Bike
20 Sandbag Cleans
20 Burpee Over Sandbag
20 Box Jump Overs

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

"

Push Press Week 1/4

In 10 Minutes
Build to a heavy 3 rep push press
10-15 Minute
5 Min EMOM 5 push press at 80-85% of above

Workout:

4 Rounds

3 Minutes on / 1 minute off
15/12 Cal bike BUY IN

AMRAP
5 Power clean 95/65
5 Ring row

"

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

"

BARBELL WARRIOR

Every 4:30 x 7

400m ski erg
10 synchro burpee over bar

R1 - 6 deadlifts
R2 - 12 deadlifts
R3 - 18 deadlifts
R4 - 24deadlifts
R5 - 18 deadlifts
R6 - 12 deadlifts
R7 - MAX deadlifts

L1 - 65-75lb
L2 - 85-95lb
L3 - 105-115lb
L4 - 125lb

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

"

Warrior Wednesday

In pairs:

Every 5:00 x 6

30cal row / 30cal bike
20 double DB devils press
10 synchro burpee over bar

**Alternating rounds between row and bike

L1 - 15-20lb
L2 - 22.5-25lb
L3 - 30lb
L4 - 35lb

**Can clean and jerk the devils press if needed

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

"

Strength (2/4)

Every 2 minutes for 5 sets:
3 Bench Press

AMRAP for 12 minutes
3 Wall Walk
9 Dual DB thruster (2x50/35)
12 Chest to bar Pull up

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

*add weight each set"

"

3 rounds:
30/20 cal AB
30 KB SDHP
30/20 cal Row
30 KB goblet lunge steps

*perform as - 1 minute on / 1 minute off until completion

*time cap: 30-35 minutes

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

Olympic Lifting – Week 4 TEST

EMOM 10

1 Squat Snatch

Start at 50% and add each rep until failure

WOD

AMRAP 9:
3 Squat Snatches (95/65)
3 Pull ups
6 Squat Snatches (95/65)
6 Pull ups
9 Squat Snatches (95/65)
9 Pull ups

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

4 sets

10/6 Cal Bike
15 DB Deadlifts
10/6 Cal Bike
12 S/A Devils Press
10/6 Cal Bike
9 DB STOH

Rest 99s between rounds

Cash out

Tabata

Leg lifts over DB
Russian twists

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

Week 2

Go Every 2:00

5 × 3 Back Squat 65% of 3‑rep max

WOD

AMRAP 12

3 Squat Cleans 65
3 Pull ups
6 Squat Cleans 65
6 Pull ups
9 Squat Cleans 65
9 Pull ups

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

EMOM x 30

Min 1: 50 DU / 100 SU
Min 2: 250m Row
Min 3: 8/8 Single arm Hang Clean and Jerks
Min 4: 15 KB Sumo Dead lift High Pulls 24
Min 5: 10 KB Box Step up

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

METCON

Individual WOD

40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Max Cal Row
2. Max Pike Ups On Rower

Rest: 1'

B) Alternating Between 1,2 (3R)
1. Max Bike Calories
2. Leg Raises

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. 12/9 Cal Row
2. 16 Sit Ups
3. 12/9 Cal Bike
4. 16 V-Sit Ups

(30 Mins)

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

3 rounds
Every 60sec x4
5 T2B + 3 C2B + 1 BMU
- rest 60sec -
Scaling options
5 T2B + 3 pull up + 1 C2B

Strength option
3 rounds
Every 60sec x4
3-5 strict pull up, 3sec hold at top
- rest 60sec -
Scaling options
3-5 negative pull up, 3sec down
Or
3-5 ring row, 3sec hold at top

Mixed Modal
5 rounds for time
200m run
5 wall walks
10 DB snatch left hand
10 DB snatch right hand
18min cap
15min target

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

Hybrid Race Conditioning
In pairs
5 rounds
P1 = 200m run
P2 = 20 wall balls
5 rounds
P1 = 250m ski
P2 = 15 burpee
5 rounds
P1 = 250m row
P2 = 20m sled push

Each athlete does each movement 5 times
Both athletes working at same time, swap when both are done
Move straight into next pair of movements once 5 rounds are done

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

Functional Body Building

4 rounds
8 BB strict press
12 seated band row, heavy band

3 rounds
12 DB floor press
6-8 strict pull up / ring row

3 rounds
10-15 DB push up
12-16 KB gorilla row

3 rounds
BB bicep 21s
20 alt bicycle crunch

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

Individual
Tc: 36’

3 ROUNDS
800m Run (sc:400m)
500/450m Row
1 Lap Farmer’s Carry

3 ROUNDS
800/700m Ski (sc: 600/500)
15 Box Jumps
15 Hand Release Push Ups

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

"Handstand Push Ups"

5 Sets

1 set of Strict HSPU/Box Pike HSPU 1RIR

Every 4 minutes × 5 rounds
Round starts with:

250m Row
Then complete:

4 Bar Muscle-Ups

16 Box Jumps (24/20”)

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

Every 6mins x 4 (24mins)

Teams of 2

20/14 Cal Ski
4 Wall Walks
16 Kettlebell Swings 24/16kg
32 Toes To Bar
Max Shuttle Runs (10m)

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

"

Partner Workout

3 Sets
10 Minutes on / 2 minutes off
200 Meter run Togther
50 Single DB lunges (Share)
50 Sync sit ups
Max cal Shared
R1 Ski
R2 Bike
R3 Row

"

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

"

BOOTY DAY

Every 2:30 x 4 sets:

8-6-4-4 Tempo hip thrust (2s pause; 3s down)

5 split squats + 20s hold in the bottom of the last rep (knee just off the floor)

**All sets should be heavy. The 6's should be the same load as last week and the 4's heavier!

**Load the split squats with 2xDB's or KB's

4 rounds for time:

12cal bike
20 walking lunges
10 jumping lunges

Rest 1:00 between rounds

**All bodyweight

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

"

Weightlifting (2/4)

Every 2 minutes for 6 sets:
2 Squat Clean

*perform with no pause this week

4 rounds:
9 Strict HSPU
12 Deadlift (225/155)
15 Box jump over (24/20)

*time cap: 12 minutes

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

"

10 minutes for max cals AB

*every 2 minutes including 0:00
16-20 alternating single DB clean and jerks (from the floor)

- rest 3 minutes, then -

10 minutes for max cals Row

*every 2 minutes including 0:00
Run 2 laps

- rest 3 minutes, then -

10 minutes for Max cals Ski

*every 2 minutes including 0:00
10-15 Burpee over DB

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

Teams of 2

5 Rounds each

15/12 Cal Row
10 Burpees Box Jump overs
15/12 Cal Ski

Rotate after completing full round.

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

EMOM x 30

Min 1: 35 DU/60 SU
Min 2: 250/200 MTS Row
Min 3: 7/7 Single arm hang Clean and Jerks
Min 4: 10 KB Sumo Deadlift High Pulls (53/35)
Min 5: 8 KB Box Step up

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

Teams of 2

5 Rounds each

15/12 Cal Row
10 Burpees Box Jump Overs
15/12 Cal ski

Rotate after completing full round

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

Every 6mins x 4 (24mins)

Teams of 2

14 Cal Ski
4 Wall Walks
20 Kettle bell Swings 16
24 Renegade Rows
Max Shuttle Runs

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

CROSSFIT

INDIVIDUAL WOD

5 Rounds For Time:

20/16 Cal Bike
16 DB Snatches 50/35#
8 Burpee Box Jump Overs 24/20”
12 Pull Ups

Cap 25min

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

Romainian Deadlift
4 x 12 @ 25% of deadlift
3sec on way down
12mins to finish working sets

Partner workout
In pairs
3 rounds for time
40 cal bike
30 power clean
20 front squat
10 shoulder to overhead
20min cap
Rx 185/135

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

Upper strength
4 rounds
6-10 strict chin up
8 setaed DB shoulder press, 3sec down

3 rounds
12 DB bicep curl
20 banded tricep push downs

Tempo intervals
3 rounds
40/30 cal bike @ tempo effort
400m run @ recovery effort
20min cap

Push a hard but sustainable pace on the bike
Run slow enough that you can come back feeling ready to rip again

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

Block 1) Every 3:00 x4
10-10 DB Bent Over Row
10 Elevated Heels DB Squats

WOD | TEAMS OF 2
18min AMRAP

3 ROUNDS
40/32 Cal Bike
40 KB Swings
40 KB Lunges

Max Cal Row/Ski in Remaining Time

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

"CARDIO DAY"

In Pairs For Time:

1200m Ski Erg
60 Burpee To Plate
1500m Row
80 Plate GTOH
1500m Row
60 Burpee To Plate
1200m Ski Erg

40min Time Cap

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

On the 3mins x 4 sets

10/10 Back Rack lunge RPE 7
12–16 Weighted Dead-bugs

“You Go, I Die”

EMOM 20 (alt every minute):
P1: 3 Deadlifts @ 80%
P2: Max Cal Assault Bike

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

5 Rounds For Time

500m/400m Row
30 Wall Balls
20 DB Hang Clean and Jerks 50/35lbs

TC 30

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

"

Stregnth Circuit

AMRAP 12 Minutes
Steady moving

10 DBL DB floor press
10 DBL DB Bent over row
10 Single DB skull crushers
1 Minute plank

4 rounds
Every 5 Minutes
30 air squat
20/15 cal row
15 Burpees to Rig

RX + 20 burpee to rig

"

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

"

CARDIO DAY

In pairs for time:

1200m ski erg
60 burpee to plate
1500m row
80 plate GTOH
1500m row
60 burpee to plate
1200m ski erg

40min time cap

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

"

EMOM for 28 minutes:
1. 2-3 lap Run
2. 10-15 Toes to bar
3. 8-10 Dual DB box step overs (2x50/35 - 20)
4. 10-15 cal AB

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

Strict Press

Week 1

Every 2 min x 5 sets
5 @ 65%
5 @ 70%
3 x 5 @ 75%

WOD

You Go, I Die

EMOM 20 (alt every minute):
P1: 3 Deadlifts @ 80%
P2: Max Cal Assault Bike

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

5 sets

30 Air Squats
20 Push ups
10 Dual KB Snatch
500m/400m Row

Rest 1 between rounds

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

Strict Press

Week 1

Every 2 min x 5 sets
5 @ 65%
5 @ 70%
3 x 5 @ 75%

WOD

AMRAP in 15 minutes:
3 Wall Walks
3 Dumbbell Hang Clean-to-Overheads* (50/35 lb)
3O Ft Walking Lunge (2x15 feet)

After completing each round, add Hang Clean-to-Overheads.

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

5 sets

30 Air Squats
20 Push ups
10 Dual Kettle bell Snatch
500m/400m Row

Rest 1 between rounds

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

Barbell Club

A:
Every 90sec x4
1 hang squat snatch
1 squat snatch
50-75%
Every 90sec x4
1 squat snatch
75-85%

For Time
30 snatch, 95/65
30 cal machine
20 snatch, 115/75
20 cal machine
10 snatch, 135/85
10 cal machine
15min cap
12min target

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

Aerobic development
For time
1,000m run
1,000m row
1,000m run
1,000m ski
1,000m run
2,000m bike
1,000m run
40min cap
30min target

Hardest sustainable output for 30-40mins

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

SKILL: HSPU
5-10' Coach Led Practice

EMOM 6`
a) 6-8 HSPU / Pike Push Ups
b) 15'' Hollow Hold + 10 Hollow Rocks

EMOM 6'
a) 12 Dual DB Push Press
b) 12 Box Jump

WOD | TEAMS OF 2
AMRAP 15'

Fountain Run Together
20 DB Hang Squat Clean
20 Sync Sit Ups
100 S.U / 50 D.U

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

"FRONT SQUATS"

Every 2:30 x 5

3-3-3-3-3 Front sSquats
30-40s Double KB Front Rack Wall Sit

**Building to a 3RM Front Squat by the last set

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

KBS
Goblet Squat

**6 Shuttle Runs after each round.

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

"Handstand Walk Work"

5 × :45 HS Shoulder Taps Against Wall + 3 × 1 min Handstand Hold

4 Rounds for Time

10 Sandbag Cleans

20/15 Cal bike

30m Sandbag Bear Hug Carry

40 AB Mat Sit Ups

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

"

EMOM DAY

EMOM X 30 Minutes
1. 12/10 Cal ski
2. Max db hang snatch
3. 12/10 cal ski
4. Max wall balls
5. Rest

"

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

"

FRONT SQUATS

Every 2:30 x 5

3-3-3-3-3 Front squats
30-40s double KB front rack wall sit

**Building to a 3RM front squat by the last set

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

KBS
Goblet squat

**6 shuttle runs after each round.

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

Jump Rope Skill

5 × 50 double-under attempts, rest 45s, or 5 × 100 Single-Unders for scaling

If you trip on the double unders once your done, if your still learning do 5 attempts with 45s in between or do the scaled singles.

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

AMRAP 15

10/6 Cal Ski
12 DB Bench Press
10/6 Cal Ski
6-8 Strict Pull ups

Part 2

AMRAP 15

30 Double Unders
12 Goblet Rev lunges
30 Double Unders
12 Kettlebell Swings
2 Turkish gets ups

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

CROSSFIT

PARTNER WOD

YGIG, Share However

6 Rounds For Time:

40/32 Cal Bike
24 TTB
8 Clusters 135/95#
4 Wall Walks

Cap 30min

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

CROSSFIT

TTB Strength

10min AMRAP (For Quality)

10 Hollow Rocks
10 V-sit Ups
10 Hanging Leg Raises

INDIVIDUAL WOD

AMRAP 15

50 DU
12 KB Swings 24/16Kg
16 Wall Balls 20/14#

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

CROSSFIT

Functional Body Building

3 Full Rounds

A) - 6 Deadlift @8 RPE
- 6 Weighted Pull Ups

Rest 60 Sec

B) Superset:
- 12 KB Gorilla Row
- 6/6 Single KB Half Kneeling Press

Cap 20min

Partner WOD
YGIG -

For Time: 21*15*9*

Hang Clean & Jerk 95/65#
Pull Ups

*100m Run (Together)

Cap: 15min

**Each Individual Complete designated reps scheme and can break

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

METCON

INDIVIDUAL WOD

4 mins work / 1 min rest

200m Run
15 D-Ball Squats 45/30#
10 burpee over D-Ball
Max cal bike remaining time

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

"CROSSFIT

INDIVIDUAL WOD

5 Rounds:

20/16 Cal Row
12 Pull Ups
6 DB Devils Press Box Step Overs 24/20”-50/35#
15 Wall Balls 20/14#

Cash Out: 800m Run

Cap 25min

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