ESCALATE

Individual METCON

6 Min Work/ 2 Min Rest x 4

400m Run
16 TTB
8 Burpee
Max Cal Row/Bike

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

"

BOOTY DAY

Every 4:00 x 4

12-10-8-8 Deficit barbell reverse lunge
30s KB sumo deadlift hold

**Stand on boxes, KB between legs.

**Increase weight as lunge reps decrease "

"

12 Min AMRAP

4-8-12-16-20….

DB hang snatch
DB box step over

L1 - 15-22.5lb
L2 - 25lb
L3 - 30-35lb
SPICY - 40lb

"

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

"

Metcon booty day

4-5 Sets for quality:

8/8 Single leg DB hip thrust
10 DB RDL
45-60s Plank hold

At 18:00

16 Min AMRAP:

20 Cal bike
20 Double DB rev farmers Lunge
20 Single leg v-ups

Rest 1:00 between rounds

(34 Min total)

"

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

HYBRID DOUBLES

In pairs
100 wall balls
1,000m row
80m burpee broad jump
1,000m run
200m sandbag walking lunge
1,000m run
80m burpee broad jump
1,000m ski
100 wall balls

50min cap

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

"""Hybrid workout""

In pairs

For time
In a 32 min Window
400 mts run
100 Wall balls (20/14)
100 mts Farmers Carry (2x53/35)
50 mts DB Lunges (50/35)
100/80 Cal Bike
50 mts DB Lunges
100 mts Farmers Carry (53/35)
100 Wall balls (20/14)
400 mts run
Max Cal Bike in remaining time

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

"Deadlift"
10/12 ... 2/4

5@ 85% of 3RM
3@ 95% of 3RM
1@ 100% of 3RM
5@ 90% of 3RM
3@ 100% of 3RM
1@ 105% of 3RM

Perform every 3 min

*The Focus here is the sets of 3

"100 Club

"For time"
100 Wall Ball (20/14)

However-
E2MOM-
6 TTB
6 HSPU

TC- 12mins

*scaling options-
Knee Raise
Pike Push ups

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

"FUNCTIONAL BODYBUILDING"
Week 10/12

"2 rounds"

12 Band Pull-Aparts

8 Scapular Pull Up

8 Scapilar push up

8 DB Reverse Flys

20s Dead Hang

"Part A – Push"

DB Bench Press – 5x5 (heavier than Week 9, RPE 8–8.5)

Seated DB Overhead Press – 4x8

DB Floor Press – 3x12 (controlled eccentric)

Deficit Push-Up on DBs – 4x max reps (aim for progression from Week 9)

"Part B – Pull"

Gorilla Row (DB/KB) – 5x5 each side (increase load from Week 9)

Single-Arm DB Row (Bench Supported) – 4x10 (slightly heavier)

Chin-Up (Weighted or Tempo) – 4x6–8

DB Reverse Fly (prone) – 3x15

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

Hyrox doubles:

8 Amrap:

P1 - Max meters Row
P2 - 20 Burpee plate to plate

2 Minutes Rest

8 Amrap:

P1 - Max Cal Assault bike
P2 - 10 KB dealdift + 40s KB hold
8 Amrap:

P1 - Max meters Ski
P2 - 30 Wall Balls

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

"

Gymnastics (1/4)

AMRAP for 10 minutes:
2-4-6-8-10-12..etc
Handstand Push up (kipping, strict, deficit)
30 Double under after each set

- rest 5 minutes -

AMRAP for 10 minutes:
2-4-6-8-10-12...etc
Bar Muscle up
10 alternating Pistol squats or 5/5 lateral Box step ups

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

Single leg strength and core

Superset (3 rounds):

6/6 Front Rack Box Step-Ups per leg *heavier than last week*
8/10 Weighted V ups

Rest: 90s after each superset

WOD

For time

21-15-9

Power cleans 135/95lbs
Box jumps

TC : 10Mins.

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

Every 6 Minutes x 5 Rounds (30 minutes total)

9 Cal Row
12 Burpee Box Jump-Overs (24/20”)
9 Cal Row
12 KB swings

Score slowest interval push hard!

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

Every 6Minutes x 5 Rounds (30 minutes total)

12/9 Cal Row
12 Burpee Box Jump-Overs (24/20”)
12/9 Cal Row
12 KB sSwings

Score slowest interval push hard!

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

Single Leg Strength and Core

Superset (3 rounds):

6/6 Front Rack Box Step-Ups per leg *heavier than last week*
8/10 Weighted V ups
Rest: 90s after each superset

WOD

For time

21-15-9

Power cleans 135/95lbs
Box jumps

TC : 10Mins.

"Every 2 minutes for 15 sets:
1. 20/15 cal Bike (C2)
2. 25-30 KB swings
3. 20/15 cal Row
4. 25-30 Wall Ball
5. 20/15 cal Ski

*rotate through for 3 sets of each "

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

"

Every 2 minutes for 15 sets:
1. 20/15 cal Bike (C2)
2. 25-30 KB swings
3. 20/15 cal Row
4. 25-30 Wall Ball
5. 20/15 cal Ski

*rotate through for 3 sets of each

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

Snatch 2/4
Every 90s x 8

1 Squat Snatch
1 Hang Squat Snatch
1 Over Head Squat

60% and build.

Teams of 2

IGYG Full Rounds

10/6 Cal bike
1-2-3-4-5-4-3-2-1
Power Snatch 155/115

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

2min Work : 1min Rest

1. 50 DU/ 75 SU
12 Slamball Bear hug Lunge 45/30
AMRAP BBJO

2. 50 DU/ 75 SU
10 Slamballs
AMRAP BBJO

Until 100 BBBJO completed.

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

Buy in: 40/30 Cal Bike

4 ROUNDS:
500m Row // 500m Ski
20 burpee broad jump (track)
Lunge remaining of track (~60m)
10/10 DB push press

Buy out: 40/30 Cal Bike

TC: 40Mins.

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

HYBRID

Buy in: 800m run
4 rounds:
500m Row // 500m Ski
20 Burpee Broad Jump (track)
Lunge remaining of track (~60m)
10/10 DB Push Press
Buy out: 800m Run

TC: 40 minutes

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

MAYHEM

Partner WOD
YGIG- Share However

35min AMRAP

600/500m Row
20 DB Hang Snatches
20 Burpee Over DB
50 KB swings 24/16#
10 Dual DB Clusters

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

"CARDIO DAY

In pairs for time:

50-40-30-20-10

Cal row
synchro plate hops
Cal ski
Burpee over rower

40min time cap "

In pairs

13min on // 2min off x3
100 cal row
50 burpee pull up
100 cal row
max burpee pull up

---

100 cal ski
50 DB thruster, 2x50/35
100 cal ski
Mas DB thruster

---

100 cal bike
50 KB box step over, 2x24/16
100 cal bike
Max KB step over

Option B:
80s & 40s, 2x35/20 / 2x20/12
Option C:
60s & 30s, 2x20/10 / 2x12/8

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

"AMRAP 3 MIN x8 (alternate bt A and B)

A) 500/400 mts Ski
3 wall walks
Max KB Swing (53/35)

1 min rest

B) 500/400 mts Row
12 Toes to bars
Max KB Push Press (53/35)

1 min rest "

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

FUN TIME FRIDAYS
"IN TEAMS OF 2"

125/100 Cal Bike
125/100 Cal Row
Alternate Every -
6 BMU
4 Clean and Jerk (205/135)

However-
E8MOM-
15 Syncro Burpee Touch

TC- 32 Min

"Lets go!!!"

Scaling Options-
Banded BMU
Box BMU
Pull up / Push up
Ring Row (12 Reps)

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

For time

DB Arty

6 Rounds for time

7 Dual DB thrusters
6 Dual DB power cleans
10 Pull ups
13 over DB burpees

TC20

Cash out

21-15-9

DB strict press
ring row
Single DB tricep extention
DB bicep curls

TC12

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

"

Strength (1/4)

Every 2 minutes for 6 sets:
Back Squat

set 1: 10 reps at RPE 5
set 2: 8 reps at RPE 6
set 3: 6 reps at RPE 7
set 4: 10 reps at RPE 5.5
set 5: 8 reps at RPE 6.5
set 6: 6 reps at RPE 7.5

*wave loading - aim to increase the load slightly on the second wave

AMRAP for 10 minutes:
4 Power Cleans (135/95)
6 Burpee over Bar
8 Toes to Bar

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

For Time

15-12-9
Wall Ball Shots 14 lb
Ab Mat sit ups

6 Laps Farmer's Carry (2x50/35 lb)

15-12-9
Wall Ball Shots (20/14 lb)
Ab Mat sit ups

6 LapsFarmer's Carry (2x50/35 lb)

15-12-9
Wall Ball Shots (20/14 lb)
Ab Mat sit ups

TC: 20Mins.

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

Partner Workout

25Minutes. Amrap

14 Cal ski
20 sync sit ups
14 Cal ski
20 sync squats
14 Cal ski
20 sync push ups

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

5 SETS

10/9 Cal Ski
12 Wall balls
10/9 Cal Ski
12 Single DB box step ups
10 V-ups

Rest 1min between sets

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

EMOM 30

1 - 5/5 Kettlebell snatch 24/16
2 - 12/9 Cal assault bike
3 - 1/2 rope climbs
4 - 30/50 double unders
5 - 12/9 Cal bike
6 - Rest

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

"6 sets:
4 minutes on / 2 minutes off
1.
400m Run + Max DB box step up (20)

2.
400m Run + Max Burpee over DB

3.
400m Run + Max cal AB

*alternate between 1, 2, and 3 for 2 sets of each "

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

"

6 sets:
4 minutes on / 2 minutes off
1.
400m Run + Max DB box step up (20)

2.
400m Run + Max Burpee over DB

3.
400m Run + Max cal AB

*alternate between 1, 2, and 3 for 2 sets of each

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

Complete as many rounds and reps as possible in 20 minutes of:

30m Dumbbell Farmers Carry
10 Dumbbell Front Squats
10 Burpees
5 Bar Muscle-ups

♀ 35-lb dumbbells
♂ 50-lb dumbbells

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

6 Rounds each IGYG Full Rounds

12/9 Cal Bike
15 Kettlebell Swings
12/9 Cal Row

RX+ 15.12 Cals

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

"

EMOM for 30 miinutes:
1. 12/9 cal Row
2. 12/9 cal Ski
3. 12/9 cal Bike (C2)
4. 12 Squat Complex
5. Rest

*optional Rx+ 15/12 cals on each machine

*squat complex = 1 air squat, 1 lunge L, 1 lunge R

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

"

SUMO DEADLIFT

Every 2:00 x 6

6-4-4-2 Sumo deadlift
2 Lengths KB suitcease carry e/s

**Try and use the weight you did for 4 last week and push for 6, then build. "

"

PARTNER WORKOUT

12 Min AMRAP

75 Double unders or 150 skips
40 KB SDHP
12 Lengths double DB farmers carry

L1 - 12kg
L2 - 16kg
L3 - 20kg
SPICY - 24kg

"

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

HYBRID ENGINE

Every 12min x4
1,200m run
- - -
1,500m row
- - -
1,500m ski
- - -
150/120 cal bike

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

BARBELL CLUB

"In pairs"

60 cal row
60 power snatch
60 OHS
2 rounds
30 cal row
30 power snatch
30 OHS
3 rounds
20 cal row
20 power snatch
20 OHS
RX: 135/95
Everyday: 95/65

45 min cap

All work shared between the two of you as you wish

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

Skill work

Pistols + double unders

EMOM 10

1 - 5/5 single leg box squats
2 - 30s max double unders or attemps

AMRAP 15

10 Dual DB snatch
16 walking lunges
1-2-3-4 etc
wall walks

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

"

Weightlifting (1/4)

Every 3 minutes for 5 sets:
4 Push Jerk + 4 Split Jerk

*add weight each set

4 rounds:
12 Deadlift (275/185)
80 Double under
6 Wall Walk

*time cap: 12-14 minutes

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

Partner Workout – I Go, You Go

6 Total Sets
(Each partner completes 1 movement before switching)

IGYG Per movement

12/9 Cal Ski
12 Kipping / Jumping Pull-Ups
12/9 Cal Ski
12 Box Jumps
12/9 Cal Ski
12 DB Bench Press

Rest 1 Min Between Sets

Score = Total Time to Complete

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

Complete as many rounds and reps as possible in 20 minutes of:

18 10m Shuttle runs
10 Power cleans
10 burpees
5 bar muscle-ups

♀ 35-lb dumbbells
♂ 50-lb dumbbells

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

"With a partner

Every 8 minutes for 4 sets:
42/32 cal Row
36/24 cal Ski
24 Dual DB farmer lunge steps
Max Wall Ball (or Hand release push up)

*share however - 1 works. 1 rests.
"

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

"

With a partner

Every 8 minutes for 4 sets:
42/32 cal Row
36/24 cal Ski
24 Dual DB farmer lunge steps
Max Wall Ball (or Hand release push up)

*share however - 1 works. 1 rests.

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

15mins Handstand Walking Drills

For time

1000m Row
25 Box Jumps
50 Ab Mat Sit Ups
25 Box Jumps
1000m Row

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

For time:

50 double-unders
50 Push ups
50 double-unders
50 DB box step-ups (1x50/35) (24""""/20"""")
50 double-unders
50 Push ups
50 double-unders

Straight into

30/24 Cal Row
30 Box Jump overs (24""""/20"""")
30/24 Cal Row
30 Dual DB Push press (2x50/35)
30/24 Cal Row
30 Box Jump overs (24""""/20"""")
30/24 Cal Row

Straight into

10 Renegade rows
10 Burpee broad jumps
10 Renegade rows
10 Devil press
10 Renegade rows
10 Burpee broad jumps
10 Renegade rows

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

For Time (Work 2:00 / Rest 1:00)
50/40 Cal Bike
40 Wall Balls (20/14 lb)
30 Toes-to-Bar (or Hanging Knee
Raises)
40 Burpees Over Roler
40 Wall Balls (20/14 lb)
50/40 Cal Row
Score = total time (including rest)

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

HYBRID

“For Time”

2000m Row
1km Run
500m Ski Erg
250m Farmer Carry
150m DB Walking Lunges
60 WallBall

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

Partner Workout – I Go, You Go

6 Total Sets (Each partner completes 1 movement before switching)

IGYG Per movement

12/9 Cal Ski
12 Kipping / Jumping Pull-Ups
12/9 Cal Ski
12 Box Jumps
12/9 Cal Ski
12 DB Bench Press
Rest 1 Min Between Sets

Score = Total Time to Complete

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

MAYHEM

Partner WOD

YGIG split however
*Choose any order and break the rep ranges down however*

100 Dual DB STOH 50/35#
100 Single DB Snatches
100 DB box step overs 24/20"
200/160 cal bike
200 Wall Balls 20/14#

(33 min cap)

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

"

CLEAN AND JERK PROGRESSION

Every 90s x 8 Sets

1 Clean and jerk

Start at RPE 6 and build accross the sets to a heavy single!!

3 Rounds for time:

12 Clean and jerks
20 T2B

12-15 Min time cap

**Clean and jerks are at 60-70% of the weight just hit for a heavy single.

"

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

"

In pairs

A) 10 Rounds

YGIG full rounds

6 Cal Bike
8 DB Snatch
6 DB goblet squat

Straight Into..

B) For Time:

50 Cal Bike
25 Synchro DB Snatch
50 DB goblet squats
25 Synchro DB Snatch
50 Cal Bike

(35 Minute Cap)

"

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

Week 5/6
Dual DB Reverse Lunges
16-16-12-12 reps alternating

Rest 2 min bt sets "

"5 rounds for time of:

200 mts run or row
6 Power clean and jerk
12 Pull ups

RX:135/95
L2: 95/75
L1: 75/ 55

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

Front the blocks at the knee 2/4

Every 90s x 8

2 power clean
1 Squat clean

Start at 65% build to technical heavy

WOD

10-9-8-7-6-5-4-3-2-1
over bar burpees

After each set 1 Round of macho man :
3 power cleans
3 front squats
3 STOH

135/95lbs

TC : 18Mins.

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

Every 8 mins. x 4

20/16 Cal bike
12 DB snatch
12 Single DB box step ups
3 wall walks
10/8 Cal bike

Goal time per round sub 5

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

Front the blocks at the knee 2/4

Every 90s x 8

2 power clean
1 Squat clean

Start at 65% build to technical heavy

WOD
10-9-8-7-6-5-4-3-2-1
over bar burpees

After each set 1 Round of macho man
3 power cleans
3 front squats
3 STOH

135/95lbs

TC:18Mins.

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

30mins. Window
Teams of 2
1000m Row
80 burpees
80 Sit ups
80 Air Squats
800m Row
60 burpees
60 Sit ups
60 Air Squats
600m Row
40 burpees
40 Sit ups
40 Air Squats

Max distance row time

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

"

Strength (2/4)

Every 2 minutes for 6 sets:
Front Squat

set 1: 5 reps at RPE 6.5
set 2 3 reps at RPE 7.5
set 3: 1 rep at RPE 8.5
set 4: 5 reps at RPE 7
set 5: 3 reps at RPE 8
set 6: 1 rep at RPE 9

*aim to increase loads from last week

EMOM for 12 minutes:
1. Max cal Row
2. Max Wall Walk
3. Max Dual DB box step up (2x50/35 - 20')

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

"In Teams of 4

For time:
P1. 500/400 cal Row
P2. 500/400 cal Bike (C2) or AB
P3. 300 Burpee over DB
P4. Rest

*share however - 3 works. 1 rests.

*time cap: 40 minutes"

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

Front the blocks at the knee 3/4

Every 90s x 8

1 Power Clean
2 Squat Clean

Start at 65% build to technical heavy

10-9-8-7-6-5-4-3-2-1
Over Bar Burpees

After each set 1 Round of Macho Man
3 Power Cleans
3 Front Squats
3 STOH

135/95lbs

TC18

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

EMOM for 32 minutes:

1. Max cal Row
2. Rest
3. Max DB Snatch
4. Rest
5. Max Burpee Box Jump Over (24/20)
6. Rest
7. Max cal Ski
8. Rest

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

11/12 ... ... 5/6

Back Squat-

Build to a heavy 3

Suggested rep scheme-
1x8
1x5
1x3 @ 85% of old 3RM
1x3 @ 95% of 3RM

then have some fun ...

*This is suggested , you can build up however you like

TC - 16Min

"For Time"
30 Snatch (135/85)
However-
EMOM-
10 Pull Up

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

HYBRID ENGINE

Every 4min x12
40/30 cal row
- - -
40/30 cal bike
- - -
40/30 cal ski
- - -
400m run

Target is <2min rounds

Options:
30/20 cal
20/15 cal, 200m run

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

3x 8:00 ON / 1:00 OFF

- 1000/850m Row/Ski
- 20 DB Hang Snatch
- 20 DB Reverse Lunges
- 20 KB Swings
- MAX Burpee Pull Ups

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

ADRENALINE

INDIVIDUAL WOD

6 Rounds For Time

50 DU
3 Banded BMU
5 Dual DB hang Snatches 50/35#
8 Burpee Over DBs

TC: 20 mins

CORE FINISHER

TABATA x 2
1) Leg Raises
2) KB Side Bends (Left)
3) KB Side Bends (Right)
4) Hollow Rocks

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

"

BAR MU

EMOM x 16 (4 sets)

1. 8-10 Hollow to arch rolls
2. 5-8 Box dips
3&4. 2 Mins jumping or banded bar MU practice

IN pairs

30-20-10

Barbell bench press
Burpee box jump over

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

"

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

"
90s on; 30s off x 9 (A-B-C-A-B-C-A-B-C)

A.
12 Alt. renegade rows
Max cal ski

B.
20 Dual DB Deadlifts
Max mountain climbers

C.
12 Dual DB hang cleans
Max Slam balls

At 24:00

4 Sets:

30s Max Effort Cal Ski
30s Top Plank Hold
30s Rest

"

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

In pairs

AMRAP 6 min
50/40 Cal Bike
40/32 Cal ski
Synchro Down ups

3 min rest

AMRAP 6 min
50/40 Cal Ski
40/32 Cal Bike
Synchro Burpees to Plate

3 min rest

AMRAP 6 min
50/40 Cal Bike
40/32 Cal ski
Synchro Devil press (1x50/35)

3 min rest

AMRAP 6 min
50/40 Cal Ski
40/32 Cal Bike
Synchro Burpees Box Jump

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

Deadlifts 1/4

Go every 3mins.

3×12 reps at 50%

WOD

Amrap 15

10 Toes to bar
30 double unders
1-2-3-4-5 ETC
Wall Walks

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

30mins. Window

Teams of 2

1000m Row
80 burpees
80 Sit ups
80 Air Squats

8000m Row
60 burpees
60 Sit ups
60 Air Squats

6000m Row
40 burpees
40 Sit ups
40 Air Squats

Max distance row time

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

Deadlifts 1/4

Go every 3 mins

3×12 reps at 50%

WOD

Amrap 15

10 Toes to bar
30 double unders
1-2-3-4-5 ETC
Wall Walks

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

Every 8 min x 4

20/16 Cal bike
12 DB snatch
12 Single DB box step ups
3 wall walks
10/8 Cal bike

Goal time per round sub 5

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

HYBRID

4 rounds:
20 Laps run
12 burpee to plate jumps
16 db box step over

3 rounds:
20 cal Air bike
40 D-Ball lunge

2 rounds:
40 Laps run
50 WB

1 round:
50 cal Air bike
30 burpee pull ups.

TC:40Mins.

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

"

Weightlifting (2/4)

Every 90 seconds for 8 sets:
2 Hang Power Clean

*add weight each set

AMRAP for 15 minutes:
400m Run or 5 laps
15 Toes to bar
12 Hang Clean and Jerk (95/65)
9 Burpee over bar

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

"

With a partner

In a 30 minute window

3 rounds:
400m Run (together)
50 alternating DB snatch

- rest 3 minutes -

3 rounds:
400m Run (together)
30 Box jump over (perform as YGIG per jump)

- rest 3 minutes -

Max cal AB

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

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

11/12

Bench Press-

Build to a heavy 3

Suggested rep scheme-
1x8
1x5
1x3 @ 85% of old 3RM
1x3 @ 95% of 3RM

then have some fun ...

*This is suggested , you can build up however you like

TC - 16Min

"Take it with you"

AMRAP 14
200m Suitcase carry
30 Alt DB Snatch
30 DB Box Step Up
140m Suitcase Carry
20 Alt DB Snatch
20 DB Step Up
70m Suitcase Carry
10 Alt DB Snatch
10 DB Step Ups

IN REMAINING TIME MAX ALT DEVIL PRESS

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

OLYMPIC WEIGHTLIFTING
3/6

2x Rounds

Romanian Deadlift – 6 reps

Muscle Hang Clean – 6 reps

Power Clean from Hang – 6 reps

Strict Press – 6 reps

Front Squat – 6 reps

Week 5 – Power & Speed

A1. Clean Pull with Shrug – 3x3 @ 85%

A2. Power Clean + Push Jerk – 5x1+1 @ 75%

B. Jerk from Rack – 4x2 @ 70%

C. Hollow Hold – 3x30s

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

CLASSIC HYBRID

Every 15min x3
2 rounds
1,000m run
50m burpee broad jump
- - -
2 rounds
1,000m row
50m sandbag walking lunge
- - -
2 rounds
1,000m ski
40 wall ball

Options:
800m, 40m/30 WB

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

BLOCK A) EMOM 9'

a) 8 DB Front Squats + 5 High Box Jumps
b) 12 Dual DB Deadlifts
c) 15-15"" Copenhagen plank

BLOCK B) AMRAP 18` in Teams of 2
10*20*30*40...

- Cal Ski
- Sync Push Ups
- Toes to BAR
* 200m Run after each round

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

Single leg strength and Strict pull ups 3/4

Superset (3 rounds):

4/4 barbell Front Rack Box Step-Ups per leg (moderate)
Max banded strict pull ups 1 RIR

Rest: 90s after each superset

AMRAP 15

For 15 minutes, complete as many rounds as possible of:

15/12 Assault Bike: calories

50ft Dumbbell Front Rack Lunges

15 Push-Ups

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

For Time (Cap: 30 min)

3 Rounds:

100 Double Unders (or 150 Singles)

20 DB Thrusters (2×50/35 lb)

15 Strict Pull-Ups (scale: banded / negatives / ring row)

20 DB Floor Press (2×50/35 lb)

30 Walking Lunges (bodyweight or light DBs)

25 V-Ups (scale: tuck-ups or sit-ups)

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

4 rounds:
200m Run
12 Burpee to plate jumps
16 DB Box Step Over

3 rounds:
20 Cal Air Bike
40 D-Ball Lunge

2 rounds:
400m Run
50 WB

1 round:
50 Cal Air Bike
30 Burpee Pull Ups

TC:40

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

UNITE

Body Building

3 Rounds

12 Dual DB Chest Press on WB
12 DB Bicep Curls
12 DB Tricep Extensions

10min Cap

TEAM OF 3 WOD

18min AMRAP

P1: Max Cal Bike

P2 + P3: YGIG, Waterfall Style

12 Wall Balls 20/14#
3 Clusters 95/65#
4 DB Devils Press

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

WARRIOR BARBELL

In pairs

30Min AMRAP:

2km Assault bike
40 Pull ups
40 Deadlifts
40 Synchro sit ups
1000m Row

L1 - <100lb
L2 - 115-125lb
L3 - 135-145lb
SPICY - 155lb

"

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

"

Warrior Wednesday

In pairs for time:

80 Cal row
80 Box step overs

30 Synchro sit ups

65 Cal row
65 DB box step overs

30 Synchro sit ups

40 Cal row
40 Burpee box jump overs

30 Synchro sit ups

25 Cal row
25 DB devils box step over

30 Synchro sit ups

40Min time cap

"

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

"HSPU Test

5 Sets
1 min max HSPU
30 sec rest
1 min max Single Crossover or DU
30 sec rest

RX +: Strict HSPU"

"As many rounds and reps as possible in 12 minutes of:
5 toes to bars
3 Slam ball clean over shoulder (45/25)
1 wall walk

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

Teams of 2

In 36Mins.

3 rounds for time

1200m/800m Row
1200/800m Cal Ski
30 box jump overs

Remaining time max distance row

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

TEAM OF 2

AMRAP 25

12/8 Cal Bike
6 Devils Press 2x50/35
10 Box Jumps
15 V-Ups
10 Slamball Squat Clean 45/30

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

Teams of 3

In 36 mins

3 rounds for time

/800m Row
800m Cal Ski
45 box jump overs

remaining time max distance row

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

TEAM OF 2

AMRAP 25

8 Cal Ski
6 Devils Press 2x50/35
10 Box Jumps
15 V-Ups
10 Slamball Squat Clean 30

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

"Mixed Modal 1

AMRAP for 20 minutes:
20/15 cal Row
20/15 cal AB

- rest 3 minutes -

EMOM for 12 minutes
1. 16/14 cal Row
2. 16 Wall Ball (20/14)

*optional Rx+ 18/16 cals + 18 Wall Ball

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

"

2 rounds of:

AMRAP for 6 minutes
12/9 cal AB
8 Strict pull up / Banded Strict Pull up
12 KB weighted sit up

- rest 2 minutes -

AMRAP for 6 minutes
12/9 cal Ski
12 Push up
12 KB goblet squat

- rest 2 minutes -

*repeat for 2 sets of each

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

WISDOM WEDS 11/12

Skills under fatigue

E2MOM x 6 Rounds
6/12 Cal Row
40% of week 1 Max BMU

"In teams of 3"
220 Cal Ski or Row
160 Box Jump Over
3x 400m Run

*Split work however you like

TC- 16 Min

Flow-
Start-
All 3 work on different stations
Alt when every you like
Once 1 is complete go to 2 work, 1 rest etc...

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

CLASSIC HYBRID

Every 8min x5
32/24 cal machine
24 alt DB lunge
16 box step over
8 devils press
RX: 2x50/35

Target is <6min rounds

Options:
1x 50/35
1x 35/20

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

TEST WEEK

BLOCK A) BIKE TEST
4x 30sec ON/ 1:00 OFF
- MAX Cal Bike

BLOCK B)
6x 2:00 ON / 2:00 OFF (2 EACH)

A) - 15/12 Cal Bike
- MAX SA DB Push Press

B) 20/18 Cal Row
- MAX SA DB Clean

C) 120 Single Under
- MAX Single DB Thruster (2 Hands)

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

35 min amrap Teams of 2

IGYG full rounds

15/12 Cal Row
30 Double Under's
15/12 Cal Ski
30 Double Under's

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

Teams of 2

2min max each station x 3 rounds

2 Min Max cal Bike
2 Min Max KBS
2 Min max Box jump Overs
2 Min Max Cal Row
2 Min Rest

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

ESCALATE

Individual METCON

EVEry 6mins x 5

12/9 Cal Row
10 Burpee Over Rower
8 Dual KB Hang Clean
12/9 Cal Bike
6 Dual KB Deadlift
3 Dual KB Push Press

RX=24/16kg
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"

BOOTY DAY

4 Sets for quality

8/8 DB bulgarian split squat
8 Copenhagen plank raises e/s

Rest 2Mins between sets

(Bulgarians should be heavier than 2 weeks ago)

10 Min AMRAP:

6 Double DB devils clean
8 DB front squat
30 Double unders or 60 single skips

L1 - 15-20lb
L2 - 2x22.5-25lb
L3 - 2x30lb
SPICY - 2x35lb

"

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

"

MetCon Booty day!

15 Min EMOM

1. 12 Farmers lunges
2. 60s Wall sit (+ weight if wanted)
3. Rest

Rest 2:00

15 Min EMOM

1. 15 Russian KBS
2. MAX cal bike
3. Rest

Rest 2:00

8Min EMOM

1. 45s Plank hold
2. 30s Tuck ups

"

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

"Every 8 min x 4 Rounds
500/400 mts Row
400 mts Run
500/400 mts Row

Target time for each round: 6 min
RX+: 600/500 mts

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

50/40 Cal Ski

3 Round

8 Pull Ups
12 DB Deadlift 2x50/35
16 Shuttle Run

30/22 Cal Ski

3 Rounds

16 Shuttle Run
12 DB STO
8 Pull Ups

50/40 Cal Ski

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

Sngle leg strength and core (LAST WEEK)

Superset (3 rounds):
4/4 Front Rack Box Step-Ups per leg *heavier than last week*
10/12 Weighted V ups/ GHD sit ups

Rest: 90s after each superset

WOD
Teams of 2

IGYG Full Rounds

8 shuttle runs
1-2-3-4-5-4-3-2-1
Power Snatch 95lbs

TC22

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

50/40 Cal Ski

3 Round

8 Pull Ups
12 DB Deadlift 2x50/35
16 Shuttle Run

30/22 Cal Ski

3 Rounds

16 Shuttle Run
12 DB STO
8 Pull Ups

50/40 Cal Ski

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

HYBRID

ERG STYLE

FT:
1km run
500m ski
800m run
500m row
800m run
500m ski
800m run
500m row
1km run
In any remaining time:
Max air squat

TC 40 minutes

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

"

Gymnastics (2/4)

EMOM for 10 minutes:
1. 6/6 Pistol Squat (perform all 6 on one side then the other)
2. 1-6 Ring Muscle up

- rest 5 minutes -

EMOM for 10 minutes:
1. 20-60 Double under
2. 2-8 Wall facing HSPU

*choose a challenging number you can maintain for 5 sets

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

"

EMOM for 30 minutes:
1. 2-3 lap Run
2. 10 Squat complex (1 squat + 2 lunges)
3. 200/150m Row

*optional squat complex Rx+ 35/25lb Slam Ball

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

11/12

Deadlift-

Build to a heavy 3

Suggested rep scheme-
1x8
1x5
1x3 @ 85% of old 3RM
1x3 @ 95% of 3RM

then have some fun ...

*This is suggested , you can build up however you like

TC - 16Min

100 Club

"For time"
100 TTB

However-
EMOM-
16 Sandbag Lunges (30/20)

TC- 12mins

*scaling options-
Knee Raise (150)
Reduce Lunges to 14

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

FUNCTIONAL BODYBUILDING
9/12

2 rounds:

12 Band Pull-Aparts

8 Scapular Pull Up

8 Scapilar push up

8 DB Reverse Flys

20s Dead Hang

Part A – Push

DB Bench Press – 4x10 @ RPE 7.5 (focus on clean reps, slight deload in load, higher volume)

DB Arnold Press – 4x10 (strict tempo)

DB Squeeze Press – 3x12–15 (constant tension)

Feet-Elevated Pike Push-Up – 3x10–12

Part B – Pull

Gorilla Row (DB/KB) – 4x10 each side (controlled tempo, full stretch at bottom)

Bech Bent over DB Row – 4x12

Neutral Grip Pull-Ups (tempo) – 3x6–8 with 3-sec negative

DB Hammer Curls – 3x12

WE HAVE INCREASED VOLUME THIS WEEK !!!

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

HYBRID DOUBLES

In pairs
1000m run
100 cal row
100 wall ball
800m run
80 cal row
80 wall ball
600m run
60 cal row
60 wall ball
400m run
40 cal row
40 wall ball
200m run
20 cal row
20 wall ball
45min cap

Both players run
Share the row & wall balls

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

5 ROUNDS

400m Run
1 Lap Farmer's Carry
20 Burpees to Plate
20 Wall Ball

TC: 36min

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

Snatch 3/4
Every 90s x 8

1 Squat Snatch
1 Low Hang Squat snatch
1 Over Head Squat

60% and build .

"Complete as many rounds and reps as possible in 10 minutes of:

5 Toes-to-Bars
3 Sandbag over-the-shoulders
1 Wall Walk

♀ 100-lb sandbag
♂ 150-lb sandbag

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

BLOCK A) EMOM 9

a) 10 DB RDL + 10 Jump Squats
b) 3 Wall Walks
c) 20 Hollow Rocks

BLOCK B) AMRAP 18

(Teams of 2, split as needed)
10-20-30-40...

Cal SKI

DB Push Press

Sit-Ups

10 Synchro burpees after each round"

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

Single leg strength and core (LAST WEEK)

Superset (3 rounds):

4/4 Front Rack Box Step-Ups per leg *heavier than last week*
10/12 Weighted V ups/ GHD sit ups

Rest: 90s after each superset

WOD

Teams of 2

IGYG Full Rounds

8 shuttle runs
1-2-3-4-5-4-3-2-1
Power Snatch 95lbs

TC :22Mins.

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

"Teams of 2
400m run
2.5km row
400m run
60 BBJO
400m run
5km/3.1mile Bike
400m run
6 lap sandbag carry
400m

35min Cap"

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

HYBRID

"ERG STYLY""

FT:
1km Run
500m Ski
800m Run
500m Row
800m Run
500m Ski
800m Run
500m Row
1km Run

In any remaining time:
Max Air Squat

TC 40 minutes

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

MAYHEM

INDIVIDUAL WOD

30 Min AMRAP

5 Front Squats 155/105#
8 Pull ups
5 Clean & Jerk
8 Burpee over Bar
200 meter Run

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

"

CARDIO DAY

In Pairs

15min AMRAP:

P1 - 15 Cal row
P2 - 15 Burpees

**Switch when both partners are finished.

Rest 3:00

15Min AMRAP

P1 - 15 Cal ski
P2 - 20 Alt DB hang snatch

**Switch when both partners are done

"

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

"EMOM x8
200/150 mts ski

2 min rest

EMOM x8
6-8 Ring Dips or Box Dips

2 min rest

EMOM x8
6 Power Snatches (95/65)"

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

EMOM 30

1 - 15 kettlebell swings
2 - 12/9 Cal row
3 - 3/8 bar muscle ups
4 - 10 burpee to target
5 - 12/9 Cal row
6 - Rest

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

Dune Basher

AMRAP 10 mins

Max Plank hold*
*every drop of plank hold 50 Double inders

Rest 1 min

AMRAP 9 mins

8 Wall Balls
6 Dumbell Lunge
4 Burpee

Rest 1 min

AMRAP 10
Max dead hang hold
*every drop 15 v ups

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

EMOM 30

1 - 15 kettlebell swings
2 - 12/9 Cal row
3 - 3/8 Pull Ups
4 - 10 burpee to target
5 - 12/9 Cal row
6 - Rest

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

Dune Basher

AMRAP 10 mins

Max Plank hold*
*every drop of plank hold 50 DU

Rest 1 min

AMRAP 9 mins

8 Wall Balls
6 Dumbell Lunge
4 Burpee

Rest 1 min

AMRAP 10
Max dead hang hold
*every drop 15 v ups

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

"

Strength (2/4)

Every 2 minutes for 6 sets:
Back Squat

set 1: 8 reps at RPE 6
set 2: 6 reps at RPE 7
set 3: 4 reps at RPE 8
set 4: 8 reps at RPE 6.5
set 5: 6 reps at RPE 7.5
set 6: 4 reps at RPE 8.5

*wave loading - aim to increase the load slightly on the second wave

"With a partner

10 rounds:
6 Power Snatch (135/95)
12 Box jump over (30/24)

*share however - 1 works. 1 rests.

*time cap: 12 minutes

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

"

5 rounds:
20 Ring Row
400m Run
20 Dual DB bench press
400/300m Ski

*time cap: 30 minutes

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

CLASSIC HYBRID

Every 2min x24
20/15 cal bike
- - -
20m sled push
- - -
20/15 cal ski
- - -
20 alt goblet box step up
- - -
20/15 cal row
- - -
140m farmers carry

Sled, step up and farmers need to be heavy

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

BLOCK A) 10min AMRAP
- 12 DB Floor Press
- 6-8 Strict Pull Ups
- 12 MB Sit Ups
- 12 MB Russian Twists

BLOCK B) 3 ROUNDS in Teams of 2

- 1000m Row
- 60 DB Lunges

Coach's note: 18-20' TC

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

Complete as many rounds and reps as possible in 20 minutes of:

20 Lateral burpees over the dumbbell
20 Alternating dumbbell hang clean-to-overheads
200-meter Row

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

Teams of 2 — AMRAP 25

200m Sandbag Carry (split as needed)

20/15 Syncro Cal Bike

100m Single DB Walking Lunges (shared, switch as needed)

30 Toes-to-Bar

20/15 Synchro Cal Bike

50 Double Under's (each)

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

HYROX
"Buy in: 800m run
4 rounds:
500m Row // 500m Ski
20 burpee broad jump (track)
Lunge remaining of track (~60m)
10/10 DB push press
Buy out: 800m Run

TC: 40 minutes "

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

FUN TIME FRIDAYS

E5MOM X 5
""IN TEAMS OF 2""
200M RUN
10 WALLWALKS
MAX COMPLEX-
3 DEADLIFT
2 CLEAN
1 STOH

RX- 205/135

*RUN TOGETHER
**SHARE WALLWALKS
***YGIG 1 ROUND OF COMPLEX

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

-OLYMPIC WEIGHTLIFTING-

PRIMER
Muscle Clean x2
Front Squat x2
Tall Clean x2
Press x2

MAIN SET

EVERY 90s x 8
Hang Clean
Clean

Building Sets

10min EMOM
1 Split Jerk 3s pause in receiving position.

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

"

Mixed Modal 2

EMOM for 32 minutes:
1. 12/9 cal Ski
2. 12 Burpee over Parallette
3. 12/9 cal Bike (C2)
4. 2 lap Run

*optional Rx+ 15/12 cals / reps of each

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

"

SUMO DEADLIFT

Every 2:00 x 6

6-4-4-2 Sumo deadlift
2 lengths KB Suitcase carry e/s

**Try and use the weight you did for 4 last week and push for 6, then build. "

PARTNER WORKOUT

12 Min AMRAP

75 Double unders or 150 skips
40 KB SDHP
12 Lengths double DB farmers carry

L1 - 12kg
L2 - 16kg
L3 - 20kg
SPICY - 24kg

"

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

AMRAP 8

- 8 TTB/Kipping High Knees
- 12 DB Hang clean and jerks

2 Minute Rest

AMRAP 8

- 8 Pull Ups
- 12 Box Jumps

2 Minute Rest

AMRAP 8

10 Db Hammer Curls
15 Banded Triceps Extensions

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

Life Goes on

3 Rounds, For Quality

50 DU/100 SU

12 DB Z-Press

10 Ring Rows / Strict Pull-Ups

12 DB Bicep Curls + DB Upright Rows

20-30s Hollow Hold

10 Min AMRAP (You go, I go style – partner)

5 TTB

5 Push ups

5 TTB

5 Push ups

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

"

Weightlifting (2/4)

Every 3 minutes for 5 sets:
3 Push Jerk + 3 Split Jerk

*add weight each set

"AMRAP for 12 minutes
50 Toes to bar
50/35 cal AB
50 Deadlift (185/135)
50/35 cal AB

*optional Rx+ 225/155

*partner or individual option

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

"

WIth a partner

4 rounds:
40/30 cal Row
40 Wall Ball
40 KB SDHP
40 KB goblet box step ups (20' box)

*share reps however - 1 works. 1 rests.

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

HYBRID ENGINE

40min ""AMRAP""
400m run
500m row
500m ski
40/30 cal bike

keep moving for 40mins
70-80% effort

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

BARBELL CLUB

Every 3min x12
alt between
200m run
5 power clean
3 front squat
1 shoulder to over head
- - -
200m row
5 shoulder to over head
3 front squat
1 power clean
Rx: 155/115

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

Ring/Box Dips Practice:

EMOM 9'
a) 5-10 Strict Ring/Box dips
b) 15-20'' Ring L-sit hold
c) 15 Superman

BLOCK B) 15min AMRAP

12/10 Cal Bike
15 Russian KB Swings
15 KB Goblet Squats
1-2-3... Wall Walks

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

"10 Rounds
45 Sec ON 15 sec OFF (10 min total)
Ski
Toes to bar

1-2 min rest

10 Rounds
45 Sec ON 15 sec OFF (10 min total)
Double unders
KB Swing (70/53)

1-2 min rest

10 Rounds
45 Sec ON 15 sec OFF (10 min total)
Bike
Devil press (1x50/35)

Score: total amount of reps and calories
"

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

EVERY 2 X 4

6 Deadlifts building to workout load

4min on 1 min off x 4

12/9 Cal Bike
12 Toes To Bar
6 Deadlift 225/155

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

"Chippin Away"

Team of 2

25 Burpees
30/22 Cal Ski
20 Strict Pull Ups/Ring Rows
25 Slam Balls
50 Double Unders
75/50 Cal Row/Ski
50 Double Unders
25 Slam Balls
20 Strict Pull Ups/Ring Rows
30/22 Cal Row
25 Burpees

Max Cal Ski/Row in Remaining Time

TC 35

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

Hybrid Engine

2min Ski
2min AMRAP
15 Sit Ups 8 Shuttle Runs
2min Row 
2min AMRAP Cindy

x 4

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

12/12 ... ... 6/6

Back Squat-
Build to a Heavy 1

TC - 15min

E3MOM X4
200M RUN
MAX SNATCH (135/85)

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

HYBRID ENGINE

Every 4min x12
200m run + 20/15 cal row
- - -
200m run + 20/15 cal ski
- - -
200m run + 20/15 cal bike

Target is ~2min rounds
Efforts should be hard, but repeatable

Options:
150m run + 15/10 cal

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

MAYHEM

Partner WOD

E5MOM X 6

200M RUN
10 WALLWALKS
MAX COMPLEX-
3 DEADLIFT
2 CLEAN
1 STOH

RX- 155/105

*RUN TOGETHER
**SHARE WALL WALKS
***YGIG 1 ROUND OF COMPLEX

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

"
PUSH PRESS

Every 2:00 x 6 sets

1. 5 push press RPE 6
2. 3 push press RPE 7
3. 1 push press RPE 8
4. 5 push press RPE 7
5. 3 push press RPE 8
6. 1 push press RPE 9

Second wave should be heavier than the first.

2mins on; 1min off x 4

8 HSPU
16 wall balls

Max burpees in remaining time

"

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

"

6min AMRAP:

20cal bike
400m ski erg

Max burpees in remaining time

Rest 2:00

6 min AMRAP

400m row
20cal bike

Max distance ski

Rest 2:00

6min AMRAP

20 burpees
400m row

Max cal bike

Rest 2:00

x 2 Rounds through

"

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

TEAMS OF 2 (TC 35')

100/90 Cal Ski
50 Pull Ups / 80 Ring Rows
50 Dual DB Thruster @35/22.5lbs
80/70 Cal Ski
50 Dual DB Clean
50 Single DB Thruster
60/50 Cal Ski

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

EMOM for 24 minutes (4 rounds):

Max Cal Row

Rest 30s

Max DB Snatch (alt. arms)

Rest 30s

Max Cal row

Rest 30s

Max Burpee Box Jump Over (24/20)

Rest 30s

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

Front the blocks at the knee 3/4

Every 90s x 8

1 power clean
2 Squat clean

Start at 65% build to technical heavy

WOD

For time

21-15-9
Clean and jerks 115/85lbs
burpee box jump overs

TC : 13Mins.

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

"Week 6/6
Every 2 min x 5 Rounds
Set 1: 3 Back Squats RPE 5
Set 2: 2 Back Squats RPE 7
Set 3: 1 Back Squats RPE 8-9
Set 4: 1 Back Squats RPE 10
Set 5: Max reps at RPE 5

"For time
250-500-750 -1000 / 200-400-600-800 mts row
10 Thrusters (95/75) after each set

Running option:
100/200/400/800 mts run "

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

Every 90s x 8

2 power clean
1 Squat clean

Start at 65% build to technical heavy

WOD

For time

21-18-15-9-6
Clean and jerks 115/85lbs
burpee box jump overs

TC: 15Mins.

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

EMOM for 24 minutes (4 rounds):

Max Cal Row
Max DB Snatch (alt. arms)
Max Cal row
Max Burpee Box Jump Over (24)

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

Front the blocks at the knee 4/4

Every 90s x 8

3 Squat Clean

Start at 65% build to technical heavy.

Teams of 2
For time

30 Bar facing burpees
30 Power Cleans
60 STOH
30 Power Cleans
30 Bar facing burpees

135/95lbs

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

5 Rounds:

400m Row
30 AB Mat Sit ups
20 Dual KB Deadlifts (2x24/16)

*time cap: 30 mintues

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

5 Rounds:

400m Row
30 AB Mat sit ups
20 Dual KB deadlifts (2x24/16)

*time cap: 30 minutes

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

"Strength (3/4)

Every 2 minutes for 6 sets:
Front Squat

set 1: 3 reps at RPE 7
set 2: 2 reps at RPE 8
set 3: 1 rep at RPE 9
set 4: 3 reps at RPE 7.5
set 5: 2 reps at RPE 8.5
set 6: 1 rep at RPE 9.5

*aim to increase loads from last week

"
"EMOM for 12 minutes:
1. Max cal AB
2. Max Wall Ball (20/14)
3. Max alternating DB snatch (50/35)
"

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

"With a partner

Every 8 minutes for 4 sets:
400m Run (together)
30/22 cal AB
20 Dual DB farmer lunge steps
10 Dual DB devils press

*share however - 1 works. 1 rests. "

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

12/12

Bench Press-

Build to a Heavy 1

TC - 15min

"DUAL WITH YOUR DUMBELLS"

12 MIN AMRAP
3 DUAL DB DEVIL PRESS
6 DUAL DB HANG CLEAN
9 DUAL DB STOH
12 BOX JUMP OVER

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

CLASSIC HYBRID

For time
3 rounds
500m ski
40m burpee broad jump

3 rounds
500m row
40m walking lunge

3 rounds
400m run
40 wall balls

Complete all 3 rounds of one before moving on to the next
Target is 15mins per pair of movements

Options:
400m & 30s

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

OLYMPIC WEIGHTLIFTING
4/6

2x Rounds

Romanian Deadlift – 6 reps

Muscle Hang Clean – 6 reps

Power Clean from Hang – 6 reps

Strict Press – 6 reps

Front Squat – 6 reps

Week 6 – Peak & Test

A. Front Squat (light prep) – 3x5 @ 50–60%
B. Strict Press (light prep) – 3x5 @ 50–60%
C. Clean & Jerk (full) – Build to heavy single

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

ADRENALINE

Handstand Strength

40 sec work / 20 se Rest x 9

1) MAX Pike Handstand Hold
3) 8 Dual DB Arnold Press
3) Plank Hold

INDIVIDUAL WOD

15min AMRAP

50 DU
15 TTB
8 Dual DB Clean & Jerk 50/35#

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

"

POWER CLEANS

Every 90s x 6 sets

2 Clean Pulls + 1 Power Clean

**Pulls should be 10lb heavier than clean weight

EMOM 12

1. 8-10 front squats
2. 8-10 double DB box step up
3. Max cal bike
4. Rest

L1 - 45-55lb
L2 - 60-65lb
L3 - 70lb
SPICY - 75lb

"

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

"

In pairs

12 rounds YGIG full rounds

12 jumping pull ups
9cal row
6 A-jumps

Rest 3:00

10 rounds YGIG full rounds

12 alt. DB hang clean
9 DB goblet squats
6 DB push press e/s

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

"

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

BLOCK A) EMOM 12`

a) 8/8 DB Bent Over Row
b) 10 DB Seated Strict Press
c) 8/8 DB Bulgarian Split Squats
c) 10 Hammer Curls

BLOCK B) AMRAP 15min

20 DB Lunges
30 DU / 60 SU
20 Sit Ups

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

EMOM 9

a) 10 DB RDL + 10 FR REV Lunges
b) 3 Wall walks
c) 20 Hollow Rocks

BLOCK B)

AMRAP 18
Teams of 2 [ split as needed]

10-20-30-40...
Cal SKI
Dual DB hang clean and Jerks
toes to bar

10 Syncro burpees after each round

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

Deadlifts 2/4

Go every 3mins.

3×12 reps at 55%

WOD

Every 4 minutes x 5 rounds (20 min):

25 Wall Balls

20 Push-Ups

Max sit-ups in remaining time

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

"EMOM x32
Min 1: Max Cal Ski
Min 2: Rest
Min 3: Max DB Snatch (50/35)
Min 4: Rest
Min 5: Max Burpees Box jump over (24""/20"")
Min 6: Rest
Min 7: Max KB Swing (53/35)
Min 8: Rest "

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

Deadlifts 2/4

Go every 3mins.

3×12 reps at 55%

WOD

Every 4 minutes x 5 rounds (20 min):

25 Wall Balls

20 Push-Ups

Max sit-ups in remaining time

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

EMOM 9

a) 10 DB RDL + max rev lunges
b) 45 sec hollow rock
c) 3 wall walks

BLOCK B) AMRAP 18’

(Teams of 2, split as needed)
10-20-30-40-50-60-70…

Cal SKI
Dual DB hang clean and Jerks
toes to bar

10 Syncro burpees after each round

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

"Weightlifting (3/4)

EMOM for 10 minutes:
1 Hang Power Snatch

*add weight each set "
"With a partner or Individual

For time:
15 Bar Muscle up
30 Box jump over (24/20)
60/45 cal Ski
30 Box jump over
15 Bar Muscle up

*share reps however - 1 works. 1 rests.

*time cap: 16 minutes "

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

"2 rounds:
60 Wall Ball
50/35 cal Ski
40 single arm DB shoulder to overhead (switch whenever)
30 Burpee over DB

*perform as 2 minutes on / 1 minute off

*time cap: 30 minutes "

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

- HYBRID -

2 SETS:

8 min s.
5-5-5-10-10-10-15-15-15…
YGIG with partner 

Wall Ball
Row 
Burpee plate to plate jump
P1: 5 WB  P2: 5 WB P1: 5 cal Row P2: 5 cal row etc..

Rest 2

8 min AMRAP
P1: 20 Laps Run
P2:
10 Db DB BOR
10 double Db box step up
(Swap when both have finished work)

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

EMOM 30

1 - 12-9 Cal Ski
2 - Travel
3 - 15 Pull Ups
4 - 15 Wall Balls
5 - Rest

Travel
Round 1-4 Walking Lunges
Rounds 2-5 Burpee Broad Jumps
Round 3-6 Shuttle Runs

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

"4 Sets"

20s Chin Over Bar Hold
10 Barbell Bent Over Rows RPE7
12 DB Bicep Curls

Rest 2 between

For Time:
15-12-9-12-15
Alternating DB Snatch 50/35lbs
Handstand Push Up
Calorie Assault Bike

*Time Cap: 10-12 minutes

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

HYBRID

10min AMRAP

400m Run
1.5km Ski
Max Farmer Carry

Rest 2

10min AMRAP

800m Run
50 Wall Balls
Max Burpees Broad Jumps Time Remaining

Rest 2

x2

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

"10min AMRAP
400m run
1.5km row
Max Sled push time remaining/ Max farmer Carry

Rest 2

10min AMRAP
400m run
cal Bike
Max sandbag over wall/ max burpees time remaining

Rest 2

x2"

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

WISDOM WEDS 12/12

E2MOM x 6 Rounds
16/12 Cal Row
50% of week 1 Max BMU

"In teams of 2"
100 CAL ROW
20 BURPEE TOUCH
100 CAL SKI
20 BURPEE TOUCH

14 MIN TC

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

CLASSIC HYBRID

Every 6min x6
30/20 cal bike
20 KB goblet squat

30m sled push
20 DB push press

30 alt KB step up
20 T2B / knee to elbow

Target is 3min rounds
The KB/ DB should be moderate

Options:
20s & 15s

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

UNITE

Functional Body Building

3 Full Rounds

A) Superset: 8/8 Dual KB Split Squats

12 Dual KB Gorilla Rows

Rest 60 Sec

B) Superset: 8 Dual DB Romanian Deadlift

- 12 Dual DB Floor Press

Cap 20min

Partner WOD
YGIG - Share However

10min AMRAP

20/16 Cal Bike
6 Clean & Jerk 135/95#
6 Burpee Over Bar

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

"

WARRIOR BARBELL

A) 20min AMRAP

20 double DB devils press
80 double unders / 160 single skips
20 power snatch
40 box jumps
20 double DB devils press
80 double unders / 160 single skips
20 OHS

B) At 25mins

10mins to build to a heavy set in the complex:

Snatch + hang snatch

"

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

"

WARRIOR WEDNESDAY

In pairs for time:

Buy in: 2km ski erg

60 step ups
30 burpee KBS

60 synchro sit ups
30 burpee KBS

60 box jumps or jumping box step ups
30 burpee KBS

60 synchro sit ups
30 burpee KBS

L1 - 8kg
L2 - 12kg
L3 - 16kg + 24"" step ups

"

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

BLOCK A) 4x 4:00

- 500/450m Row/Ski (alternating)

BLOCK B) 6x 2:00 ON/ 1:00 OFF (rest 2:00 after round 3)

A) 250/200m Row
MAX DB Snatches

B) 250/200m Ski
MAX Box Jumps

C) 12/9 Cal Bike
MAX Burpees

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

For Time (Cap: 30 min)

3 Rounds:

100 DU(or 150 Singles)

20 DB Thrusters (2×50/35 lb)

15 Strict Pull-Ups (scale: banded / negatives / ring row)

20 DB Floor Press (2×50/35 lb)

30 Walking Lunges (body weight or light DBs)

25 V-Ups (scale: tuck-ups or sit-ups)

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

35Mins. AMRAP
Teams of 2 [IGYG Full Rounds]

15/12 Cal row
30 DU
15/12 Cal ski
30 DU

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

"Toes to bar Test

4 Sets
1 min as many toes to bar as possible
30 sec rest
1 min as many cal Bike as possible
30 sec rest "

"21-18-15-12-9-6-3 reps for time of:
Dual DB Push press (2x50/35)
42-36- 30-24-18-12-6
Weighted Abmat sit ups (25/15)

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

30mins. AMRAP Teams of 2

24 Cal row
60 DU / 100 SU
24 Cal ski
60 DU / 100 SU
20 Syncro Sit ups after each set

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

16mins. EMOM

a) 10 Slamball squat clean thruster
b) 50 DU / 120 SU
c) MAX Cal bike
d) Rest

2 Min REST

16min EMOM

a) 12 slam balls
b) 12 box jumps
c) MAX Cal ski
d) Rest

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

"Mixed Modal 1

AMRAP for 30 minutes:
20/15 cal AB
400m Run
600m Ski
800m Row

*aim to perform at a consistent pace "

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

"EMOM for 30 minutes:
1. 12/9 cal AB
2. 8 Strict chin up / Banded strict chin up (supinated grip)
3. 12 Deficit push up (hands on DB hexs)
4. 16 single DB box step up (24/20' box)
5. 12/9 cal AB
6. Rest"

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

EMOM 32

15/12 Cal Row
30/50 Double Unders
15/12 Cal Bike
15/20 Wall Balls
Rest

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

Strength

30s on 30s off x 8 mins

KB Gorilla Rows
KB Push Press

WOD

AMRAP for 12 minutes:
8-10-12-14-16-18-20...etc
Push Ups
V- Ups
12/9 Cal Row after each

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

"2 SETS:

8 min
5-5-5-10-10-10-15-15-15…
YGIG with partner 
WB
Row 
Burpee plate to plate jump
P1: 5 WB  P2: 5 WB P1: 5 cal Row P2: 5 cal row etc..

Rest 2

8 min AMRAP
P1: 200m run/ 3 laps
P2:
10 Db DB BOR
10 double Db box step up
(Swap when both have finished work)

"

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

HYROX
"2 SETS:

8 min
5-5-5-10-10-10-15-15-15…
YGIG with partner 
WB
Row 
Burpee plate to plate jump
P1: 5 WB  P2: 5 WB P1: 5 cal Row P2: 5 cal row etc..

Rest 2

8 min AMRAP
P1: 200m run/ 3 laps
P2:
10 Db DB BOR
10 double Db box step up
(Swap when both have finished work)

"

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

12/12

Deadlift-

Build to a Heavy 1

TC - 15min

100 Club

""For time""
100 PULL UPS

However-
EMOM -
5 PUSH UPS
10 AIR SQUAT

TC- 12mins

*scaling options-
BANDED PULL UPS
BOX PULL UPS
RING ROWS (150)

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

HYBRID DOUBLES

In pairs
500m row each
400m row each
300m row each
200m row each
100m row each
25 wall ball each
20 wall ball each
15 wall ball each
10 wall ball each
5 wall ball each
500m ski each
400m ski each
300m ski each
200m ski each
100m ski each
25 burpee each
20 burpee each
15 burpee each
10 burpee each
5 burpee each
40min cap
30min target

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

FUNCTIONAL BODYBUILDING
10/12

2 rounds:

12 Band Pull-Aparts

8 Scapular Pull Up

8 Scapilar push up

8 DB Reverse Flys

20s Dead Hang

Part A – Push

DB Bench Press – 5x6 @ RPE 8–8.5

Seated DB Arnold Press – 4x8

DB Floor Press (single-arm optional) – 3x10–12

Feet-Elevated Pike Push-Up – 3x12

Part B – Pull

Gorilla Row (DB/KB) – 5x6 each side @ RPE 8

Single-Arm DB Row (Bench Supported) – 4x10–12

Neutral Grip Pull-Ups (weighted or tempo) – 4x6–8

DB Reverse Fly (prone) – 3x15–20

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

ESCALATE

Individual METCON

40" On / 20" Off

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

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 Row Calories
2. 16 Sit Ups
3. 12/9 Bike Calories
4. 16 V-Sit Ups

(30 Mins)

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

"

BOX SQUATS + LUNGES

Every 2:30 x 5 sets

5 Box Squats
12 Double DB Walking Lunges

**Box squats should be at a challenging load.

**Try to choose a wieght and stick to it accross the sets.

3 rounds for time:

20 Cal row
20 T2B

**Goal is to do the T2B in less sets than last weeks cleans + T2B!

"

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

"

METCON BOOTY DAY

EMOM36

1. 45s wall sit
2. 15-20 wall balls
3. 45s plank hold
4. 15-20 wall ball reverse lunge
5. Max cal bike
6. Rest

**Total 6 rounds through

L1&2 - 10lb WB

L3 & SPICY- 14lb WB

"

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

In Teams of 2
36min AMRAP

3 ROUNDS
- 4x 200m Relay (2 each)
- 50 Wall Ball
- 50 KB Swings
- 50 Bodyweight Lunges

MAX Cal Bike In remaining time

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

16mins. EMOM

a) 3 wall walks
b) 30/50 double unders
c) MAX Cal bike
d) Rest

2 Min REST

16min EMOM

a) 12 slam balls
b) 12 box jumps
c) MAX Cal ski
d) Rest

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

Front Squats Test

Build to heavy Front squats

5-5-3-3-1-1-1

WOD

4mins. ON : 1Min. OFF x 4

12/9 Cal bike
14 Toes to bar
7 thrusters 95/65lbs

**Pick up where you left off each round**

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

"Hybrid Workout

In pairs
AMRAP 30 min
400 mts Run (200 mts YGIG)
100 Double unders
400 mts Run (200 mts YGIG)
80 mts sled drag
400 mts Run (200 mts YGIG)
200 mts farmers carry
400 mts Run (200 mts YGIG)
100 mts DB Lunges (50/35)

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

Front Squats Test

Build to. a heavy Front squats

5-5-3-3-1-1-1

WOD

4mins. on ; 1 min off x 4

150m ski
14 Toes to bar
7 thrusters 95/65lbs

**Pick up where you left off each round**

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

For Time (Cap: 30 min)

3 Rounds:

100 Double Unders (or 150 Singles)

20 DB STOH (2×50/35 lb)

15 Strict Pull-Ups (scale: banded / negatives / ring row)

20 DB Floor Press (2×50/35 lb)

30 Walking Lunges (body weight or light DBs)

30 V-Ups (scale: tuck-ups or sit-ups)

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

"Gymnastics (3/4)

AMRAP for 10 minutes:
1-2-3-4-5-6-7-8-9-10....
Ring Muscle up
40 Double under after each set

- rest 5 minutes -

AMRAP for 10 minutes:
2-4-6-8-10-12-14-16....
Handstand Push up (strict, kipping, deficit)
alternating Pistol Squat "

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

"400-600-800m
Row
400m Run after each set

- rest 5 minutes -

800-600-400m
Ski
400m Run after each set

*time cap: 35-40 minutes

"

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

"Snatch 4/4"

Every 90s x 8

1 Squat Snatch
1 Over Head Squat

60% and build to heavy

45/32 Cal Row

35 Wall Balls (20/14 lb)

25 Toes-to-Bar

15 Box Jump Overs (30/24)

10 Squat Snatches (135/95 lb)

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

Teams of 2 For Time

60/40 Calories Bike
40 Sand Bag Cleans
30 Toes-to-Bar
50 Box Jump Overs
6 Wall Walks
60/40 Calories Bike
6 Wall Walks
50 Box Jump Overs
30 Toes-to-Bar
40 Sand Bag Cleans
60/40 Calories Bike

TC35

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

"ERG STYLY"

FT:
30 Laps Run
1km ski
30 Laps Run
1km row
60/45 Cal Bike
1km ski
30 Laps Run
1km row
30 Laps Run
In any remaining time:
Max air squat

TC : 40Minutes

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

PRIMAL - Teams 2

10min AMRAP
400m Run
1.5km Row
Max Sled Push Time Remaining

Rest 2

10min AMRAP
400M Run
90cal Bike
Max Burpee Box Jump Over

Rest 2

10min AMRAP
800m Run
600m Ski
Max Farmers Carry

''

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

HYBRID

2 SETS:

8 min
5-5-5-10-10-10-15-15-15…
YGIG with Partner 
WB
Cal ski  
Burpee Plate to Plate Jump
P1: 5 WB  P2: 5 WB P1: 5 cal Row P2: 5 cal row etc..

Rest 2

8 min AMRAP
P1: 200m Ski
P2:
10 Double DB Bent Over Row
10 Double DB Box Step Up
(Swap when both have finished work)

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

FUN TIME FRIDAYS

ITS THE FINAL COUNTDOWN...LETS HAVE SOME FUN !!!

IN TEAMS OF 2-

""34 MIN AMRAP""
30 CAL BIKE
16 BJO
6 CLEAN

RX -
R1- 155/95
R2- 185/115
R3- 205/ 135
R4- 225/ 145
R5- 245/ 155

*IF YOU REACH YOU MAX CLEAN , KEEP THE ROUNDS GOING AT THAT WEIGHT

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

CLASSIC HYBRID

Every 4min x12
600m run
- - -
80m sled push
- - -
60/45 cal bike
- - -
4x 5 strict pull up + 10 push up
- - -
60/45 cal row
- - -
200m farmers carry

These should be sub maximal effort

Options:
400m run, 40/30 cals

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

MAYHEM

INDIVIDUAL WOD

5 Rounds For Time:

400m Run
12 Thrusters 95/65#
15 Pull Ups
18 KB Swings 24/16#

TC: 30min

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

"

CARDIO DAY

In pairs for time:

50-40-30-20-10

Cal row
Synchro plate hops
Cal ski
Burpee over rower

40min time cap

"

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

BLOCK A) 16min EMOM

a) 10 Dual DB Front Squats
b) 6-8 Strict Pull ups
c) MAX Cal Machine
d) Rest

1-2 Min REST

BLOCK B) 16min EMOM

a) 12 Dual DB Deadlifts
b) 12 DB Push Ups
c) MAX Cal Machine
d) Rest

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

"Teams of 2"

5 ROUNDS

600m Row
40m Farmer's Carry
40 Burpees to plate
40 Wall ball

TC: 36Mins.

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

EMOM 30

1 - 15/12 Cal Row
2 - 10 power snatch 75/55lbs
3 - 15 pull ups
4 - 15 Push ups
5 - 30 DU
6 - Rest

2 x 50/35lbs

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

"8 Sets (Alt bt A and B)
A) 2 min ON 1 min OFF
10 Pull ups
10 Slam ball (45/25)
Max Cal Ski in remaining time

B) 2 min ON 1 min OFF
10 Alt. DB Hang clean and jerk (60/40)
10 Deficit Push ups
Max Cal Row in remaining time

Finisher:
3 sets
30 Sec plank rotations (R)
30 Sec plank rotations (L)
30 Sec Plank

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

EMOM 30

1 - 12 Cal Row
2 - 10 power snatch 75/55lbs
3 - 15 pull ups
4 - 15/12 Cal Row
5 - 15 Push ups
6 - 30 double unders
7 - Rest

2 x 50/35lbs

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

"Teams of 2"

5 ROUNDS

600m Row
40m Farmer's Carry
40 Burpees to plate
40 Wall ball

TC: 32Mins.

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

"Strength (3/4)

Every 2 minutes for 6 sets:
Back Squat

set 1: 6 reps at RPE 6.5
set 2: 4 reps at RPE 7.5
set 3: 2 reps at RPE 8.5
set 4: 6 reps at RPE 7
set 5: 4 reps at RPE 8
set 6: 2 reps at RPE 9

*wave loading - aim to increase the load slightly on the second wave "
"For time:
12-9-6-9-12
Squat Clean (115/75)
15-12-9-12-15
Chest to bar pull up

*time cap: 12 minutes "

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

"AMRAP for 12 minutes:
8-10-12-14-16-18-20...etc
KB SDHP
Box jump over
1 lap Run after each

- rest 4 minutes

AMRAP for 12 minutes:
8-10-12-14-16-18-20...etc
Wall Ball
KB weight sit up
10/7 cal AB after each
"

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

"CINDY"

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX+ wear a weight vest

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

"ERG STYLY""
FT:
400m run
1km ski
400m run
1km row
800m run
1km ski
400m run
1km row
400m run
In any remaining time:
Max air squat

TC 40 minutes

"

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

HYROX
"ERG STYLY""
FT:
400m run
1km ski
400m run
1km row
800m run
1km ski
400m run
1km row
400m run
In any remaining time:
Max air squat

TC 40 minutes

"

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

AMRAP 3:00 x 8 (alt A/B)

A)

400/300m Ski

30 Double Unders

Max KB Swing (53/35)

Rest 1

B)

20 Air Squats

6/6 KB Push Press (53/35)

Max Row (cals)

Rest 1

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

OLYMPIC WEIGHTLIFTING

PRIMER
Muscle Clean x2
Front Squat x2
Tall Clean x2
Jerk Balance x2

MAIN SET
Every 2 mins x8
Clean
Front Squat
Jerk
Building sets

Every 2 mins x4
3 Floating Clean Pulls

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

"Mixed Modal 2

EMOM for 30 minutes:
1. 12/9 cal AB
2. 12-16 Burpee over DB
3. 12-16 alternating DB snatch
4. 12-16 Toes to bar
5. 12/9 cal AB
6. Rest

*optional Rx+ 15/12 cal AB
"

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

HYBRID ENGINE

3 rounds
12min on // 3min off
Lake run + max cal row
- - -
Lake run + max cal ski
- - -
Lake run + max bike

Sustainable efforts
Stay aerobic, <75-80% max HR

Options:
800m run

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

BARBELL CLUB

Starting every 12min
15-12-9-6-3
deadlift
lateral burpee over bar

10-8-6-4-2
power clean
T2B

5-4-3-2-1
clean and jerk
200m run after each round
Rx: 185/135

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

"

DEADLIFT

EMOM 12:

1. 3 Deadlifts RPE 7-8
2. 4/4 Tall-Kneeling KB Halo"

15min AMRAP

Partner 1:

12 Plate GTOH (15-25lb)
24 Sit ups

Partner 2:

Max cal bike

**Switch every time a round of the AMRAP is complete.

**Score = rounbds + bike cals

"

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

Toes to Bar

Block A) EMOM 6'
a) 6-12 Toes to Bar / Knee Raises
b) 10 DB Pull Overs lying on MB

EMOM 4'
a) 10-15sec Hanging L-Sit Hold
b) 15/15sec Copenhagen Plank

BLOCK B) 3 ROUNDS (14min TC)

60 DU / 120 SU
20 DB Hang Clean & Jerk
20 DB Box Step up

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

For time

800m Row
10,9,8,7,6,5,4,3,2,1
Wall balls
Ring rows
800m Row
10,9,8,7,6,5,4,3,2,1
Alt v ups
Plate ground to overhead
800m Row

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

EMOM 10

1 - 30s strict pull ups
2 - 30s strict HSPU

WOD

For time

30/24 calories on the Bike

60 mts Dual DBs Carry (2x50/35)

20 hand release Push ups

60 mts Dual DBs Carry (2x50/35)

30/24 calories on the Bike

RX +:
40/32 Cal Bike
70/50 DB

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

"Weightlifting (3/4)

Every 2 minutes for 6 sets:
2 Push Jerk + 2 Split Jerk

*add weight each set "
"AMRAP for 15 minutes
16/12 cal Row
14 Deficit Push up (45lb each side)
12 single DB box step ups (50/35 - 24/20)"

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

"With partner

4 rounds:
400m Run (together)
20 Burpee Box jump over
30 Slam Ball
40 Slam Ball Squat

*share however - 1 works. 1 rests.
"

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

In Pairs (Scaled 40/32 -30/24)

AMRAP 6 min
50/40 Cal Bike
40/32 Cal Ski
Synchro Down Ups

3 min rest

AMRAP 6 min
50/40 Cal Ski
40/32 Cal Bike
Synchro Devil press (1x50/35)

3 min rest

AMRAP 6 min
50/40 Cal Bike
40/32 Cal Ski
Synchro Burpee Cluster

3 min rest

AMRAP 6 min
50/40 Cal Ski
40/32 Cal Bike
Synchro Down ups

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

Every 10 minutes x 4 (40 minutes total)

In pairs – split work however, 1 works / 1 rests

20/15 Cal Ski

20 Box Jump Overs (24/20”)

20 Alternating DB Hang Snatch (50/35)

20/15 Cal Bike

20 Synchro Push-Ups

20 Single DB Thrusters

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

Box 1 – “ERG STYLY”

For Time (TC: 40 min):

400m Run

1,000m Ski

400m Run

2,000m Assault Bike

800m Run

1,000m Ski

400m Run

2,000m Assault Bike

400m Run

In any remaining time:

Max Air Squats

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

MAYHEM

Partner WOD
YGIG

30 Rounds For Time

"Holleyman"

5 WallBall 20/14#
3 HSPU
1 Clean 185/135#

TC- 36 Min

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

"HYBRID ENGINE"

Every 2min x 21

300/250m row
- -
300/250m ski
- - -
20/15 cal bike

Target is <60sec efforts

"

PUSH PRESS

Every 2:30 x 5 sets

*2.2 Push Press

(2 reps, rest 20s, 2 reps)

@ RPE 8

(Around what they were hitting for 3 reps last week) "
"1min on; 30s off off x 8

**Pick up where you left off

4 HSPU
8 DB OH lunge each side
20 Double unders or 40 single skips

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

"

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

"

In pairs

14 Min AMRAP

40 Cal assault bike
20 Synchro slam balls
20 Synchro slam reverse lunge

Rest 2:00

14min AMRAP

40 Cal ski erg
20 Synchro DB snatch
20 Synchro partner push ups

Finisher:

Tabata x 9 rounds

A. Hollow hold
B. Side plank dips (right)
C. Side plank dips (left)

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

"

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

Front The Blocks At The Knee

Every 90s x 8

1 Squat Clean

Start at 65% max it out

For Time – 20-Minute Cap

25 Toes-to-Bars

50 Double-Unders

15 Squat Cleans (135/85 lb)

25 Toes-to-Bars

50 Double-Unders

12 Squat Cleans (185/115 lb)

25 Toes-to-Bars

50 Double-Unders

9 Squat Cleans (225/145 lb)

Scaled
95/65
115/85
135/95lbs

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

3 minutes on, 2 minutes off x 6

20/15 Cal Assault Bike

15 Wall Balls

Alternate Between:

Max Pull Ups

Max Toes To Bar/V-Ups

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

"Member Of the Month"
Maria, Pan & Jason

Teams of 2
TC: 34`
P1: 200/175 Cal Ski
P2: (Time Keeper)
5 Burpee Pull ups
10 Goblet Squats
15 MB Sit Ups

4 ROUNDS
30/25 Cal Row
30 DB Snatches
30 Alt MB Sit ups

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

"Strength (4/4)

Every 2 minutes for 6 sets:
Front Squat

set 1: 3 reps at RPE 7.5
set 2: 2 reps at RPE 8.5
set 3: 1 rep at RPE 9.5
set 4: 3 reps at RPE 8
set 5: 2 reps at RPE 9
set 6: 1 rep at RPE 10

*aim to increase loads from last week

"
"EMOM for 12 minutes:
1. Max cal Ski
2. Max Dual DB shoulder to overhead (heavy)
3. Max Burpee over DBs
"

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

"EMOM for 30 minutes:
1. 12/9 cal Ski
2. 9 Dual DB thruster
3. 12 Burpee over DBs
4. 15 Knee raise or 9 Toes to bar
5. 12/9 cal Ski
6. Rest "

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

Front the blocks at the knee 3/4

Every 90s x 8

1 power clean
2 Squat clean

Start at 65% build to technical heavy

WOD

7 Rounds for time of:

7 hang cleans
7 front squats
7 shoulder-to-overheads
7 box jumps 24/20

RX : 115/85
level 1 : 95/65

TC :18Mins.

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

Every 5:00 x 5 Rounds (25 min)

500/400m Row)

12 DB Push Press (2×50/35 lb)

12 Toes-to-Bar (scale: hanging knee raise / V-ups)

3 devils press

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

Every 5:00 x 5 Rounds (25 min)

500/400m Row)

12 DB Push Press (2×50/35 lb)

12 Toes-to-Bar (scale: hanging knee raise / V-ups)

3 Devils Press

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

Front the blocks at the knee 3/4

Every 90s x 8

1 power clean
2 Squat clean

Start at 65% build to technical heavy

WOD

7 Rounds for time of:

7 hang cleans
7 front squats
7 shoulder-to-overheads
7 box jumps 24/20

RX : 115/85
level 1 :95/65

TC: 18Mins.

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

"Week 1/6
Hip Thrust
12-12-10-10
After each set:
10 Elevated Single leg Glute bridge each leg

5 rounds for time of:
400 meter run
15 Push jerk (115/85)

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

"15-MIN LOWER BODY MOBILITY & PREP

1. World’s Greatest Stretch – 1 min/side

2. Deep Squat Hold & Rocks – 2 min total

3. Banded Hip Opener (Rig Distraction) – 1 min/side

4. Hamstring Floss (Lunge → Hamstring Stretch) – 1 min/side

5. Pigeon Stretch – 1 min/side

6. Banded Couch Stretch – 1 min/side

7. Banded Ankle Dorsiflexion – 1 min/side

8. Banded Spanish Squats – 2 min total

9. Kang Squats – 1 min total

10. Deep Squat Hold w/ Band Pull – 2 min total

STRENGTH

Back Squat -

3x3 @ 80% of 1RM"

"THERE'S NO SUCH THING AS COMPROMISED RUNNING"

4 MIN ON / 2 MIN OFF

400M RUN
MAX DB BOX STEP OVER

RX = 2 X 50/35

*SCORE IS MAX

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

ADRENALINE

Handstand Strength

4 Rounds For Quality

6 Pike HSPU on DB's
7.5m Mixed Rack KB Carry
7.5m Mixed Rack KB Carry

INDIVIDUAL WOD

5 Rounds For Time

30 DU
10 DB Hang Clean & Jerk 50/35#
6 DB Box Step Overs 24/20”

Cap 16min

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

"CLASSIC HYBRID"

4 rounds for time

400m run
20 burpee touch
500m row
20 wall ball
500m ski
20 alt sandbag lunge

45min cap

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

"

POWER CLEANS

* EMOM 12:

1: 2 Power Cleans @ 70%-75%
2. 3 Broad Jumps for max distance

**Get cones or tape out for the broad jumps so they have something to try and beat!

"
"For time:

12-10-8-6

Hang power clean
Chest to bar

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

**Scale C2B to jumping C2B or chest to ring

**SPICY option for the C2B = 8-6-4-2 Jumping Bar MU

"

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

"

5 Rounds:

20 Russian KBS
10 KB goblet squats
40 Mountain climbers

Rest 1:00 between rounds

STRAIGHT INTO...

5 Rounds:

20 Alternating single leg v-ups
10 Hanging knee raises
10 Cal ski

Rest 1:00 between rounds

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

"

4 Sets

25s Chin Over Bar Hold
10 Barbell Bent Over Rows RPE8
12 DB Bicep Curls

Rest 2 between

AMRAP 15

24 Kettlebell Swings 24/16
12/9 Cal Bike
6 Wall Walk

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

For Time:

30/24 Cal Row

10 Syncro Burpees

30/24 Cal Row

10 Syncro Burpees

20 Slam Balls

30/24 Cal Row

10 Syncro Burpees

20 Slam Balls

30 Air Squats

30/24 Cal Row

10 Syncro Burpees

20 Slam Balls

30 Air Squats

40 Ab Mat Sit-Ups

30/24 Cal Row

10 Syncro Burpees

20 Slam Balls

30 Air Squats

30/24 Cal Row

10 Syncro Burpees

20 Slam Balls

30/24 Cal Row

10 Syncro Burpees

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

"EMOM 12"

a) 12 DB Floor Press
b) 12 MB Leg Curl
c) 6-8 Chin-ups
d) 10/10 DB Split Squats

40-30-20-10 (TC: 16-18)
S.A DB Clean
S.A DB Push Press
Box Jump Over

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

"Weightlifting (4/4)

EMOM for 10 minutes:
1 Hang Power Clean

*add weight each set "
"4 rounds:
400m Run
16 alternating Dual DB front rack lunge steps (2x50/35s)
12 Chest to bar pull up

*time cap: 16 minutes"

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

"With a partner

4 rounds for time:
800/600m Row
12 Wall Walks
24 Box jump w/ step down
36 Dual DB power cleans (from the floor)

*share however - 1 works. 1 rests.

*time cap: 30 minutes
"

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

Deadlifts 2/4

Go every 3 mins

3×12 reps at 55%

WOD

For Time

5 wall walks
8 Pull ups
20/15 cal bike

4 wall walks
12 Pull ups
20/15 cal bike

3 wall walks
16 Pull ups
20/15 cal bike

2 wall walks
20 Pull ups
20/15 cal bike

1 wall walk
24 Pull ups

TC : 15minutes

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

Teams of 2 — AMRAP 20

P1: 300/250m Ski

P2: AMRAP of

10 Push-Ups

15 Air Squats

20 Russian Twists (medball)

Switch when Ski is done. Score = total rounds of bodyweight work completed and distance ski'd

At 20mins.

5 min Amrap strict
pull ups/ring rows [1 work 1 rest]

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

Teams of 2 — AMRAP 20

P1: 300/250m Ski

P2: AMRAP of

10 Push-Ups

15 Air Squats

20 Russian Twists (medball)

Switch when Ski is done. Score = total rounds of bodyweight work completed and distance ski'd

At 20mins.

5mins. Amrap
strict pull ups/ring rows [ 1 work; 1 rest ]

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

Deadlifts 2/4

Go every 3 mins

3×12 reps at 55%

WOD

For Time

5 wall walks
8 Pull ups
20/15 cal row

4 wall walks
12 Pull ups
15 cal row

3 wall walks
16 Pull ups
15 cal row

2 wall walks
20 Pull ups
15 cal row

1 wall walk
24 Pull ups

TC : 15minutes

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

"3 Rounds
Every 10 min complete
50 DU
30 wall-ball shots (20/14)
800/600 mts Ski
30 wall-ball shots (20/14)
50 DU

Target time for each set: 7-8 min

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

UNITE

Functional Body Building

3 Full Rounds

A) Superset: - 8/8 Deficite Reverse Lunge

8/8 KB Rows

Rest 60 Sec

B) Superset:
- 8 Dual DB Staggered Stance Romanian Deadlift
- 12 Dual DB Floor Press On Wall Ball

Cap 20min

Partner WOD
YGIG - Round For Round

10min AMRAP

8/6 Cal Bike
3 Dual DB Devils Press 50/35#
10 Pull Ups

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

"CLASSIC HYBRID"

Every 4min x 9

40/30 cal echo bike
20 KB step up, 2x24/16kg
- - -
400m run
20 DB push press, 2x50/35
- - -
40/30 cal ski
20 strict pull up

Options
30/24
15s

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

"

WARRIOR BARBELL

30min AMRAP:

60 Cal ski
60 DB box step overs
50 Front squats
50 Bar facing burpees

60 Cal bike
60 DB box step overs
50 Deadlifts
50 Bar facing burpees

In remaining time, max cal ski or bike

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

"

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

"

WARRIOR BARBELL

30 Min AMRAP:

60 Cal row
60 Wall balls
60 Double DB squats
60 Burpee over DB

60 Cal bike
60 Wall balls
60 Double DB deadlifts
60 Burpee over DB

In remaining time, max cal row or bike

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

"

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

For Time

30/24 Cal Row
10 Shuttle Runs
30/24 Cal Ski

Rest 2

25/19 Cal Row
10 Shuttle Runs
25/19 Cal Ski

Rest 2

20/14 Cal Row
10 Shuttle runs
20/14 Cal Ski

Rest 2

25/19 Cal Row
10 Shuttle Runs
25/19 Cal Ski

Rest 2

30/24 Cal Row
10 Shuttle Runs
30/24 Cal Ski

shuttles 10m

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

Until you complete 30 reps of each movmeent dont progress stations

2min on 1 min off

15/12 Cal Bike

Station 1 Dual Devils Press
Station 2 Double Unders
Station 3 Dual DB Front Squats
Station 4 Double Unders
station 5 DB Push Press

TC30

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

3x 3:00 ON / 1:00 OFF

- 400m Run
- Max Burpees to plate

6x 2:00 ON / 1:00 OFF (2x each)
*rest 2:00 after 3rd round

A) 20/17 Cal Row
MAX KB Deadlift

B) 20/17 Cal Ski
MAX H.R Push Ups

C) 15/12 Cal Bike
MAX Air Squats

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

"Mixed Modal 1

6 sets:
4 minutes on / 2 minutes off

1.
400m Run
Max cal AB

2. 500/400m Row
Max Distance Ski

*alternate 1 and 2 for 3 sets of each"

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

"AMRAP for 12 minutes:
10/9 cal AB
12 Dual DB bench press
14 Ring Row

*rest 4 minutes

AMRAP for 12 minutes:
10/9 cal AB
12 Dual DB farmer lunge steps
14 Air Squat
"

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

30mins. Max Bike Cals

Every 3Mins. Complete

20m burpee broad jumps
30m walking lunges
40m farmers carry

Score total bike cals, engine workout smooth consistent pace

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

3-4 Sets
8-10 Ring/ Box Dips
10 Kneeling DB Shoulder Press
12 Banded PVC Lat. Pulldown or 8 Strict Pull ups

90-2 min rest bt sets

"Teams of 2
50-30-10 Toes to bars
30-20-10 Slam ball over wall (40"")
30-20-10 Synchro Burpees Over line

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

30min max row Cals

Every 3 mins complete

20m Burpees broad jumps
30m Walking lunges
40m Farmers carry

Score total Bike Cals, engine workout smooth consistent pace

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

- 6 sets -

21/18 Cal row
30 Double unders
15/12 Cal ski
30 Double unders

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

- 6 sets -

21/18 Cal row
30 Double unders
15/12 Cal ski
30 Double unders

Rest exactly 2min in between rounds

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

30min max bike cals

Every 3 mins complete

20m burpee broad jumps
30m walking lunges
40m farmers carry

Score total bike cals, engine workout smooth consistent pace

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

ESCALATE

Individual METCON

40s on / 20s off x 35

1. Cal Bike
2. Hollow Rocks
3. Cal Row
4. Leg Raises
5. 100m Run
6. Plate Russian Twists
7. Rest

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

HYBRID DOUBLES

"In pairs"

40minAMRAP
120 cal row
120 burpee
1,200m run
120 cal row
120 wall ball
1,200m run
Max cal row

Option
90s & 800m runs
Score = cals on last row

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

"

BOX SQUATS + LUNGES

Every 3:00 x 5 sets

* 5 Tempo Box Squats (3s down, fast up) @ 7-8RPE

* 10 heavy DB reverse lunge "

For time:

15 Double DB front squats
30 Box jumps
60 Cal row
30 Box jumps
15 Double DB front squats

Time cap = 12 Mins

L1 - 2 x 15-20lb
L2 - 2 x 22.5-25lb
L3 - 2 x 30lb
SPICY - 2 x 35lb

"

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

"

METCON BOOTY DAY

As 2Min on; 1Min off x 10 rounds

50 Plate GTOH
50 Plate OH lunge
40 Plate sit ups
40 Plate step ups
30 Plate side lunges
30 Russian twists

**If you finish a round you go straight back to the beginning

L1 & 2 = 15lb plate

L3 & SPICY - 25lb plate

"

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

SNACTH
Every 90s x 8

1 Squat Snatch

60% and Max it out

For Time – 15-12-9-6

Complete the following in descending reps:

Over-the-Bar Burpees

Power Snatches 115/65lbs

Bar Muscle-Ups

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

Teams of 2

AMRAP 25

IGYG Full Rounds

30/24 Cal Row
20/14 Cal Ski

Cash Out

20s Side Plank Left
20 Hollow Rocks
20s Side Plank Right

Rest as needed 3 rounds

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

"3 ROUNDS
Teams of 2 (tc: 35')

3 ROUNDS
1000/850m Row
20 Lengths Shuttle run (200m)
2 Laps Farmer's Carry
20 Lengths Shuttle Run
20 Sync DB Lunges

BUY OUT: 150 Wall Ball

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

"Gymnastics (4/4)

With a partner

AMRAP for 24 minutes:
50 Double under or 50 Single under
20 Muscle up (ring or bar)
50 Double under
30 Handstand push up (strict or kipping)
50 Double under
40 alternating Pistol Squat

*double unders both working - each complete 50 reps

*share however - 1 works. 1 rests.
"

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

"Every 3 minutes for 12 sets:
1. 500/400m Row
2. 500/400m Ski
3. 1000/800m Bike (C2)
4. 400m Run

*alternate through for 3 sets of each "

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

Front Squat week 1/4

E3MOM x 6 Sets (18 min)

5 Front Squats @ ~65–70% of 1RM

Tempo: 2s down, fast up.

WOD

5 Rounds for time

15 wall balls 20/14
15 burpees

Go hard and hold on

TC : 13Mins.

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

AMRAP 4Mins.

10 DB OH Lunges in remaining time (1x50/35)
15 Burpee Pull up
Max double unders

Rest 2 mins.

AMRAP 4Mins.

20 DB dealdifts
12 Burpee pull-up
Max Double unders

Rest 2 mins.

AMRAP 4Mins.

30 DB push press
9 Burpee pull up
Max double unders

Rest 2mins.

AMRAP 4

10 DB OH lunges
20 DB deadlifts
30 DB push press

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

"Teams of 3
AMRAP 30 MIN
200/150 Cal Bike
200/150 Cal Row
1200 mts run (200 mts YGIG until 1200 is completed)

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

AMRAP 5 min

10 DB OH Lunges (1x35)
15 Burpees upright row
Max double unders / single unders

Rest 1 min

AMRAP 5 min
20 DB squat cleans
12 Burpee upright row
Max Double unders Rest/ single unders

Rest 1 min

AMRAP 5 MIN
30 DB push press
9 Burpees pull up
Max double unders / single unders

Rest 1

AMRAP 5

10 DB OH lunges
20 DB squat cleans
30 DB push press

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

Front squat week 1/4

E3MOM x 6 Sets (18 min)

5 Front Squats @ ~65–70% of 1RM

Tempo: 2s down, fast up.

WOD

5 rounds for time

15 wall balls 20/14
15 burpees

Go hard and hold on

TC:13

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

Front squat week 1/4

E3MOM x 6 Sets (18 min)

5 Front Squats at 65–70% of 1RM

Tempo: 2s down, fast up.

WOD

"5 rounds for time

15 wall balls 20/14
15 burpees

Go hard and hold on

TC13

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

AMRAP

4 MIN

10 DB OH Lunges in remaining time (1x50/35)
15 Burpees Pull up
Max double unders

Rest 2 min

AMRAP

4 MIN

20 DB dealdifts
12 Burpees pull-up
Max Double unders

Rest 2 min

AMRAP

4 MIN

30 DB push press
9 Burpees pull up
Max double unders

Rest 2

AMRAP

4 MIN

10 DB OH lunges
20 DB deadlifts
30 DB push press

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

MAYHEM

INDIVIDUAL WOD

5 Rounds For Time:

400m Run
30 Wall Balls 20/14#
20 TTB
10 Hang Clean & Jerk 95/65#

Cap 28min

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

CLASSIC HYBRID

"Every 3min x12"

50m sled push
- - -
30/20 cal echo bike
- - -
30 alt DB lunge, 2xDB
- - -
50 KB swing, eye level

Target is ~2mins of work

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

"

CARDIO DAY

In pairs for Time:

80 Shuttle runs
2500m C2 bike
80 V-ups

60 Shuttle runs
1500m Row
80 Sit ups

40 Shuttle runs
1000m Ski erg
80 Hollow rocks

30 Min time cap

At 33:00

1 Min on; 1Min off x 6

1. Max bike
2. Max row
3. Max ski

(45mins total)

"

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

Complete as many rounds as possible in 20 minutes of:
8 Box Jump Overs
10 Dumbbell Hang Clean and Jerks
14/12 Cal Row

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

3x 8:00 ON / 1:00 OFF

- 1000/850m Ski/Row
- 20 DB Hang Snatch
- 20 DB Reverse Lunges
- 20 KB Swings
- MAX Burpee Pull ups

AT 25mins

Accumulate 6 mins Dead Hang

1 Partner Dead-Hang 2 Partner Plank

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

BLOCK A)
4 ROUNDS

10 DB Seated Press
10 Single DB Box Step Up
15 Box Dips
30'' Plank

BLOCK B)
3x 4:00 ON / 1:00 OFF
- 20 Russian KB Swings
- 40 MB Russian Twists
- 80 SU / 40 DU
- MAX Box Step Over

*Coach's note: Optional CORE FINISHER (Ex Tabata)

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

"Strength (4/4)

Every 2 minutes for 6 sets:
Back Squat

set 1: 6 reps at RPE 7
set 2: 4 reps at RPE 8
set 3: 2 reps at RPE 9
set 4: 6 reps at RPE 7.5
set 5: 4 reps at RPE 8.5
set 6: 2 reps at RPE 9.5

*aim to increase load from last week "
"AMRAP for 10 minutes
10 Snatch (95/65)
10 Toes to bar "

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

"10 sets:
90 seconds on / 90 seconds off

1.
12/9 cal Row
10 Burpee to plate
Max cal Row

2.
10/8 cal AB
15 Wall Ball
Max cal AB

*alternate 1 and 2 for 5 sets of each

*optional Rx+ 15/9 cal Row - 12/9 cal AB

"

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

EMOM for 30 minutes:

1. 12/9 cal Ski
2. 12-16 Goblet Rev lunges
3. 12-16 alternating DB snatch
4. 12-16 Toes to bar
5. 12/9 cal Ski
6. Rest

*optional Rx+ 15/12 cal ski

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

"AMRAP 3 MIN
30 DB Lunges (2x50)
Max Wall walks

90 sec rest

AMRAP 3 MIN
30 Alt. DB Snatch (50/35)
Max Box Jump (30"""")

90 sec rest

AMRAP 3 MIN
30 DB Box Step over (2x50)
Max Pull ups

90 sec rest

AMRAP 3 MIN
8-10 Max Wall walks
Max DB Lunges (2x50)

90 sec rest

AMRAP 3 MIN
30 Box Jump (30"""")
Max Alt. DB Snatch (50/35)

90 sec rest

AMRAP 3 MIN
20-30 Pull ups
Max DB Box Step over (2x50)

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

Life Goes on

3 Rounds, For Quality

50 DU/100 SU

12 DB Z-Press

10 Ring Rows / Strict Pull-Ups

12 DB Bicep Curls + DB Upright Rows

30 Hollow rocks

10 Min AMRAP (You go, I go style – partner)

5 TTB

5 Push ups

5 TTB

5 Push ups

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

EMOM for 30 minutes:

1. 12/9 cal Ski
2. 12-16 Goblet Rev lunges
3. 12-16 alternating DB snatch
4. 12-16 Toes to bar
5. 12/9 cal Ski
6. Rest

Optional Rx+ 15/12 cal ski

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

EMOM

For 30 minutes:
1. 12/9 cal Ski
2. 12-16 Goblet Rev lunges
3. 12-16 alternating DB snatch
4. 12-16 Toes to bar
5. 12/9 cal Ski
6. Rest

(Optional Rx+ 15/12 cal ski)

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

Teams of 3 — For Time (Cap 34 min)

1800m Row (split)

150 Wall Balls

120 Burpees to Plate

120 kettlebell swings 24/16kg

1800m Row (split)

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

"Mixed Modal 2

EMOM for 30 minutes:
1. 12/9 cal AB
2. 12 Dual DB bench press (heavy)
3. 8 Strict Pull up / Banded Strict Pull up
4. 12 Dual KB deadlift (2x32/24)
5. 12/9 cal AB
6. Rest

*optional Rx+ 15/12 cal AB "

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

HYBRID ENGINE

"3 rounds"

5-4-3-2-1 minutes
Max cal ski
Max cal bike
Max cal row

5min max cal ski
5min max cal bike
5min max cal row
4min, 4min, 4min
3... 2.... 1...

No rest between
Sustainable effort for 45min

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

BARBELL CLUB

"In pairs"

You go I go movements
4 rounds
10 deadlift, 225/155
10 burpee over bar

4 rounds
8 front squat, 185/135
12/8 cal bike

4 rounds
6 power clean, 155/115
200m run

"You go I go sets"
E.g.
4 rounds
P1 10 deadlift
P2 10 deadlift
P1 10 burpee over bar
P2 10 burpee over bar

Same format for squat + bike & clean + run

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

"

DEADLIFT

Every 2:30 x 5 sets

3 Deadlifts with 2s pause below knee

**Build accross sets 1&2
**Keep the same load for the last 3 sets.

EMOM12

1. 10-12 T2B
2. 3-5 Wall walks
3. 15-20 KBS

**KBS are full overhead

"

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

Block A)
Skill: Toes To Bar
Every 2:00 x3
6-8 Toes to bar
Max Recovery Bike

Every 2:00 x3
10 Hanging MB Knee raise
15 Push Ups
20 Air Squats

Block B) 18min AMRAP

10*15*20*25...
- KB SDHP
- KB Squats
- Cal Machine
* 3 Wall Walks

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

"Weightlifting (4/4)

Every 2 minutes for 6 sets:
1 Push Jerk + 1 Split Jerk

*add weight each set "
"AMRAP for 12 minutes
3 Wall Walk
6 Power Clean (135/95)
12 Box jump over (24/20')

"

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

"With a partner

Every 8 mintues for 4 sets:
400m Run (together)
30/22 cal Ski
25 DB push ups
20 Synchro DB goblet squats

*share reps however - 1 works. 1 rests"

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

EMOM 10

1 - 20s chin over bar hold
2 - 30s handstand hold

WOD

For Time:

100 DU

500m Row

40 Dumbbell Power Cleans (2×50/35 lb)

800 m ROW

40 Dumbbell Push Jerks (2×50/35 lb)

500m Row

100 DU

TC: 25Mins.

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

EMOM 10

1 - 20s chin over bar hold
2 - 30s handstand hold

WOD

For Time

100 Double unders

500m Row

40 Dumbbell Power Cleans (2×50/35 lb)

800 m ROW

40 Dumbbell Push Jerks (2×50/35 lb)

500m Row

100 Double unders

Cap 25

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