Every 2:00 x 8

1 Hang Power Snatch
+
1 Squat snatch
+
1 Overhead Squat

@ 80-82%%

Accessories

A1 Paused Overhead Squat
5 x 1
(3s pause in bottom)
@ slightly heavier than Week 2

A2 Band Pull Aparts
15–20 reps

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

WEEK 1 Gymnastic Strength
Shoulder Health Warm Up

1 x 10 Crab Holds
1 x 10 Prone Elbow Extension Slide + Lift Off
1 x 10/10 Curl Thoracic Spine Rotations
1 x 10/10 Banded External Rotation
1 x 10/10 Banded Internal Rotation
1 x 10 Banded Pass Throughs
1 x 10 Straight Arm Pull Backs
1 x 10 Banded Rows

Part A – EMOM 9

1 – 30s Wall Facing Handstand Hold
2 – 30s Chin Over Bar Hold
3 – 30s Hollow Hold

Part B – Gymnastics Strength

3 Sets

A1 – Feet Elevated Ring Rows
7–5–3
Tempo 231X1

(Add 1 rep to each set weekly)

A2 – Tempo Deficit Push Ups
3 RIR each set

A3 – 6/8 Barbell roll outs

Workout

3 Sets For Time / Quality

20/15 Cal Ski
16 kb Gorilla rows
1 X Max set toes to bar
rest 2 between sets

if you don't have toes to bar sub for 1 x max effort deadhang into 20 supine toes to bar.

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

HYBRID

5 Rounds:
500m Ski Erg
20 DB Front Rack lunges
15 Burpees broad jump
20m Shuttle Run x 4 (80m total)
20 Sit Ups
500m Assault Bike

8 Minute AMRAP
10 Shuttle Runs (10m)
10 DB Push Press
10 V-Ups

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

3:00 ON / 2:00 OFF x 6 ROUNDS

STATION A
18 DB Hang Clean and jerk (8/8)
18 DB Goblet Reverse Lunges
5/5 Single Arm DB Push Press
Max Double Unders

STATION B
20 / 15 Pull-Ups
15 Push-Ups
20 Sit-Ups
Max Air Squats

alternate each round

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

With a partner

4 rounds:
600m/500m Row
20 synchro Burpee over rower
600/500m Ski

*time cap: 30-35 minutes

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

In pairs - Split as you wish

AMRAP 32

1600m/1200m Row
100/80 cal Assault bike
1200m/1000m ski erg

Every 4 minutes starting @ 04:00 = 20 synchro sit up

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

Part A – Power

Every 90s x 6

3 High Box Jumps
2 Power Cleans @ 70–75%

Part B

A1
Pause RDL (2s below knee)
4 x 6 add wieght from last week

A2
Weighted Sit Ups
4 x 15

3 Rounds For Time
21 Back Squats (95/65)
15/12 Cal Bike
6 Wall Walks

TC16

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

AMRAP 14
20 Burpees Shuttles Runs
20 KB Push Press
100m Med Ball Bear Hug Carry

Rest 3

AMRAP 14
20 Box Jump
20 Russian KBS
100m Plate OH Carry

Sweat: 16/12kg
Suffer: 20/16kg
Savage: 24/20kg

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

HYBRID

42 Minute AMRAP
1000m Ski
40m Farmer Carry
1000m Row
40m Farmer Carry
50/40 Cal assault Bike
40m Farmer Carry

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

E6 minutes x 6
400m run

1. Ski
2. Burpee broad jump
3. Row
4. Weighted Lunge
5. Assault Bike
6. WB

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

EMOM 30

1. 15/20 Wall balls
2. 6-8 burpee pull ups
3. Rest
4. 8-10 Burpee Box jump overs
5. 45 secs max shuttle run

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

AMRAP 1 (15:00)

3–6–9–12–15–18…

Pull-Ups (teach per round)
Wall Balls (teachper round)
30 Double Unders (ALL 3 ATHLETES COMPLETE AT THE SAME TIME)

REST 5:00

AMRAP 2 (15:00)

3–6–9–12–15–18…

Burpee Box Jump Overs (team total per round)
Sandbag Over Shoulder (team total per round)
15/12 Cal Row (ALL 3 ATHLETES COMPLETE AT THE SAME TIME)

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

Skill: 15 minutes:

Drill 1: Jumping to Hollow
Drill 2: Jumping to Hollow BIG Arch
Drill 3: Jumping to hollow BIG Arch + Hips to Bar
Drill 4: Box Jumping BMU / Box Jumping Hips to Bar

Strength:
5 Sets:
8-10 Hollow banded push down
10-12 Feet Elevated Tricep Dips

WOD:
4 Round. TC:16
16 DBL Db Box Step Over
8 TTB
16 Box Jump Over
8 Pull Ups

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

4 Sets:

4/4 Band Assisted Cyclist Pistol Squat
30 Secs Planche Plank Hold
HSW to Wall / 6-8 HS Shoulder Taps
-rest 90-

WOD:

In Pairs FT:
800m Row
80 WBs
800m Ski
80 Devils Press
T/C: 17Minutes

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

Every 5:00 x 5 Rounds

12 DB Box Step-Ups
10 DB Snatch (alternating)
16 AbMat Sit-Ups
14/12 Cal Ski

RX 50s/35s

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

For time: (40 min cap)
Buy-in: Partner 1 1000m Row + Partner 2 1000m Ski (share however)

Into
10 Rounds (Alternating Full Rounds):

250m Ski Erg
15 Wall Balls
15 Burpee Broad Jumps

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

For time

1,000-meter Ski
200-meter row
800-meter Ski
400-meter row
600-meter Ski
600-meter row
400-meter Ski
800-meter row
200-meter Ski
1,000-meter row

Women

800m Ski
160m Row
640m Ski
320m Row
480m Ski
480m Row
320m Ski
640m Row
160m Ski
800m Row

**If class is busy**

Assault Bike Distances

Men
500m
1000m
1500m
2000m
2500m

Women
400m
800m
1200m
1600m
2000m

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

VogueFit

PARTNER WOD

YGIG, Share However (Unless Stated)

100/80 Cal Bike

10 Rounds - Round For Round
5 Clean & Jerk 95/65#
3 Wall Walks

50/40 Cal Bike

21-15-9
Deadlifts
Thrusters
Synchro TTB

Cap 30min

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

Pre-workout skill:
Box Get-Over Practice

WOD

AMRAP 10 With A Partner:
Max calories on assault bike

Rest 3 Mins.

AMRAP 10 wWth A Partner:

Burpee Box Get-Overs (48/48 in)
– Share The Work As Desired.
– Weight Vest Optional.

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

( PARTNER )
FOR TIME – CHIPPER

2000m Row

2 ROUNDS

80 Wall Balls
60 Push Ups
40 DB Front Rack Walking Lunges
20 Synchro Burpees
200m Sandbag Carry

(Split As Needed)
Finisher (8–10 Mins.):
Max Wall Sit Hold (Accumulate Time Together)

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

EMOM x 30

Min 1: 30s Dead hang
Min 2: DU
Min 3: TTBr / High Knees To Chest
Min 4: 3-5 Wall Walks
Min 5: Rest 🙂

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

For time
10 rounds
400m run
3 cleans
2 front squats
1 shoulder to overhead
35min cap
30min target

Rx: 185/125

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

Prep
seated hip rotations
pigeon good mornings
- - -
reverse lunge
kneeling side bridge
alt dead bug

Mixed Modal
For time
In threes
1,200m run
2,400m row
360 cal bike
2,400m ski
1,200m run
50min cap

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

"
BOOTCAMP!

40-30-20

Bike Cals
Row cals
Double DB STOH

Rest 2:00

40-30-20

Row cals
Burpees
Double DB hang clean

Rest 2:00

40-30-20

Bike cals
Box jump overs
Double DB deadlift

"

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

Part A) Strength – Every 1:30 x 5 Sets

2-3 Box BMU / Challenging Pull-up progression
5 Weighted Dips / Max Strict Ring Dips

Part B) Metcon – 5 Rounds for Time (12 Min Cap)

40 Double Unders (or 80 Singles)
12 Dual DB Push Presses (50/35 lbs)
9 Chest-to-Bar Pull-ups (or regular Pull-ups)

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

"

BOOTCAMP!

40-30-20

Bike cals
Row cals
Double DB STOH

Rest 2:00

40-30-20

Row cals
Burpees
Double DB hang clean

Rest 2:00

40-30-20

Bike cals
Box jump overs
Double DB deadlift

"

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

9 sets:

2 minutes on / 1 minute off
1. Max cal AB
2. Max cal Row
3. Max Ski

*target 30+ / 24+ cals on each machine

*alternating through for 3 sets of each

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

Back Squat

3 reps at 70%
2 reps at 80%
1 rep at 90%
3 reps at 75%
2 reps at 85%
1 rep at 95%

*perform a set every 2 minutes

AMRAP for 8 minutes:
3-6-9-12-15-18-21... etc
Thruster (95/65)
Bar Muscle up

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

In Teams of 2

Part 1: AMRAP10

144 Step Ups
100 Partner Sit Ups
80 Ring Rows/Pull Ups
60 Push Ups

2 minutes rest

Part 2: 20 min TC

144 Cal Row
120 Kettlebell Swings
100 Box Jump Overs
80 Dumbbell Hang Clean & Jerks
60 Toes-to-Bar
40 Synchro Devil's Press
20 Partner Shuttle Run

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

John Tipping II

4 Rounds for Time

15 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
50 Double-Unders

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

10 Rounds for time

4 Shuttle Runs
6 Burpees To Target
8 Wall Balls
10/9 Cal Assault Bike

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

VogueFit

Pull Up Strength

3 Rounds (For Quality)

3 Negative Pull up
Max Strict Pull Ups
12 DB Renegade Rows

Rest 60 Sec

(10 Min)

INDIVIDUAL WOD

12min AMRAP

100m Run
3 Dual DB Hang Snatches 50/35#
8 Burpee Over DB 24/20”

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

3 x 5 Reps Jumping Chin-Over-Bar Pull-Ups

5 x 3 Reps Negative Chin-Over-Bar Pull-Ups

5 x 1 Reps Supinated Strict Pull-Up Attempts

On An 18:00 Clock:

9-15-21 Reps For Time Of:
Pull-Ups
Thrusters (65/95 lb)
In The Remaining Time:
Build To A Heavy Thruster

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

30Mins. AMRAP
10-15-20-25.....
KB Goblet Squats
KB Swings
Sit-Ups

15/12 Cal Bike
Rest 60 Sec. Between Rounds
Finisher:
Plank Hold Ladder (front / side / side)

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

TTB (Week 1)

1. Small Arch to Hollow Kip Swings

3 x 8

2. Small Arch to Knee Tucks

3 x 8

3. Strict Hanging Leg Raises

3 x 6

4. Anchored Seated Toes to Bar Compressions

3 x 10

5. Hip Flexor Sit-ups

3 x 10

WOD

Teams of 2

50-40-30-20-10

Toes to ring / Knee Raises
Box Jump Overs
KB Swings @16
Calorie Row

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

Ladder ( 25 Mins. )

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

Calories Bike
Slamball Deadlifts
Slamball Cleans
Slamball Clusters + Throw
(Squat Clean Into Thruster Plus Slamball Throw)

L1: 15lb
L2: 20lb
L3: 30lb
L4: 45lb

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

Prep
Hip / lower mobility
- - -
2 rounds
12/12 kneeling side bridge
12 alt goblet reverse lunge
12 KB dead bug

Back Squat
Every 2min x4
3 back squats, 70%

Lower accessory
3 rounds
20 DB walking lunge, 2xDB

Metcon
For Time
42 - 30 - 18
T2B
Box step over, 2x50/35
15min cap
10min target

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

Olympic lifting

3 rounds
1 hang clean pull
1 hang power
1 strict press, push press, push jerk
BB - 40%

3 rounds
1 clean lift off
1 clean pull
1 power clean
40-65%

4 rounds
2 power clean and push jerk
70-80%

5 rounds
3 push jerk
75-85%

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

Prep
leg swings
calf / tib raises
pogos

Prep movements

Race
For time
2 rounds
600m run
40/30 cal bike
20 alt DB hang snatch, 1xDB
600m run
40/30 cal row
20 DB step over, 1xDB
600m run
40/30 cal ski
20 burpee
50min cap

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

30-Minute AMRAP

400m Ski
30 Russian Kettlebell Swings
20 Abmat Sit-ups
30/24 Calorie Row
20 Heavy Slamballs

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

"

Upper body/Gymnastics

EMOM x 16

1. 45s Max reps TTB
2. 30s Hollow hold
3. 45s Max reps TTR
4. 30s Superman hold

"
"3mins on; 1min off x 3

80 Skips
15 Box jump overs

In remaining time MAX reps wall walks

"

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

"

30 Min EMOM

1. 3 Wall walks
2. 30 Alt. v-ups
3. 8-12 Cal ski erg
4. 30 Plank hip dips
5. Max reps double DB bench press
6. Rest

"

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

A.
Every 3 minutes for 3 sets:
5 Half kneeling rotational slam ball (each side)
10 Russian KB swings

B.
Every 3 minutes for 3 sets:
10 Dual DB bench press
5 Strict pull up

C.
Every 3 minutes for 3 sets:
60 second Front plank
1 lap Dual KB farmer carry

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

Teams of 2

0-22min
100cal bike
75 box stepovers
50 DB snatches
75 Wallballs
100cal Ski

22-42min
3 rounds
600m row
30 DB hang power clean
20 sync TTB
10 Devils press

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

HYBRID

5 ROUNDS FOR TIME

500m Ski Erg
40m Broad Jump
20 Walking Lunges
30/25 Cal Row

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

With a partner

AMRAP for 20 minutes:
50 Handstand push up (strict or kipping)
50 Toes to bar
50/35 cal AB
50 Dual DB box step overs (2x50/35 - 24/20"" box)
50 Dual DB farmer lunge steps

*share reps however - 1 works. 1 rests.

*target: 1+ rounds

*Rx+ regional lunge - 1 front rack 1 overhead

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

Strength:

5 sets:
Double DB Squat Clean + Push jerk x 3
Aim to increase load throughout sets.

3 sets:
8/8 SL Db RDL

WOD: TC/12-14 minutes.
Buy in: 30 DBS + 30 Sit ups

5 Rounds:
3 WW
6 Squat Jumps
9 V-ups
Buy out: 30 Db CJ + 30 Commando P lanks "

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

WEEK 3 Gymnastic Strength
Shoulder Health Warm Up

1 x 10 Crab Holds
1 x 10 Prone Elbow Extension Slide + Lift Off
1 x 10/10 Curl Thoracic Spine Rotations
1 x 10/10 Banded External Rotation
1 x 10/10 Banded Internal Rotation
1 x 10 Banded Pass Throughs
1 x 10 Straight Arm Pull Backs
1 x 10 Banded Rows

Part A – EMOM 9

1 – 35s Wall Facing Handstand Hold
2 – 35s Chin Over Bar Hold
3 – 35s Hollow Hold

Part B – Gymnastics Strength

3 Sets

A1 – Feet Elevated Ring Rows
8–6–4
Tempo 231X1

(Add 1 rep to each set weekly)

A2 – Tempo Deficit Push Ups
3 RIR each set

A3 – 8/10 Barbell roll outs

Workout

90s on 90s off x 5
9/6 Cal ski
Max toes to bar

If you dont have toes to bar sub for 1 x max effort deadhang into Max supine toes to bar.

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

90s work 90s rest x 3 rounds

Station 1
12/9 cal row + Max Dual DB hang cleanand jerks

Station 2

50 double unders + Max ab mat sit ups

Station 3

12/9 Cal ski + Max Goblet lunges

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

Every 2:00 x 8

1 Power Snatch
+
1 Squat snatch

@ 80 building to heavy

Accessories

A1 Paused Overhead Squat
5 x 1
(3s pause in bottom)
@ slightly heavier than Week 2

A2 Band Pull Aparts
15–20 reps

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

VogueFit

Squat Clean Strength

Every 60sec x 8

1 Hang Squat Clean
1 Squat Clean

All @75%

Partner WOD
YGIG - Share However

4 Rounds For Time

20/16 Cal Bike
30 Wall Balls 20/14#
16 DB Box Step Overs 50/35#-24/20”

Cap 12min

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

On a 10:00 clock:
8-6-4-2
Hang Power Cleans

– Build To Heavy

For Time With A Partner:
1,000-m Row
25 Alternating Single-Leg Squats
15 Hang Power Cleans (225l135b)
– As Soon As Partner 1 Exits The Rower, Partner 2 Begins Rowing. Reset The Monitor.

Scaled (155/105 lb)

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

6 Mins. Each Movement
1Mins. Rest Between Movements

Man Makers
Row
Sandbag Over Box
Burpees

Rule: One works, One Rests

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

WEDNESDAY WARRIOR

TEAMS OF 3

Complete 5000m ski.

P1: Ski
P2: Plank hold
P3: Rest

Every 5:00 including 0 complete: (SYNCRO)

*3 Deadlifts
*3 OH squats
*3 Burpee over bar

L1: 55lb
L2: 65lb
L3: 75 lb
L4: 85lb

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

WEDNESDAY WARRIOR

FOR TIME - CHIPPER

2000m Row

2 ROUNDS

80 Wall Balls
60 Banded Push ups
40 Plate OH Walking Lunges
20 Burpees on to plate
10 Laps Plate OH Carry

FINISHER :
MAX WALL SIT HOLD

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

Prep
Shoulder / overhead mobility
- - -
PVC warm up
- - -
BB specific prep

Power snatch
Every 90sec x5
1 hang power
1 power snatch
60-70%

Snatch deadlift
3 rounds
3 snatch deadlift, 3sec on way down
80-100% of snatch

Metcon
For Time
5 rounds
200m run
12 deadlift
9 hang power clean
6 push jerks
16min cap
12min target

Rx: 155/115

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

Prep
Overhead wall stretch
Hald kneeling wall book openers
- - -
scap push ups
bear crawl taps
push up push backs

Upper strength
5 rounds
10 DB bench press
10 seated band low row
12mins to finish

10min cap
50 strict pull up
Every break = 10 push ups

Engine
For Time
In pairs, you go I go rounds
30/24 cal bike
25/20 cal bike
20/16 cal bike
15/12 cal bike
10/8 cal bike
12min cap

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

Part A) Oly Lifting – Every 2:00 x 6 Sets

1 Hang Power Clean + 1 Front Squat + 1 Push Jerk

Part B) 2 Mins on / 1 Min off x 6

12/9 Calorie Echo Bike
6 Barbell Thrusters (95/65 lbs)
Max Lateral Bar-Facing Burpees in the remaining time

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

"

Bar MU primer

3 Sets for quality:

5 Kip swings feet on box
8 V-ups
1 Jumping or banded bar MU

"

WARRIOR BARBELL

In Pairs for time:

60 Cal row

5 Rounds:

20 Pull ups
20 Deadlifts (weight 1)

60 Cal row

5 Rounds:

10 Bar MU
20 Power cleans (weight 2)

L1 - 75/45lb
L2 - 85/55lb
L3 - 95/65lb
SPICY - 105/75lb

"

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

"

Warrior Wednesday

In Pairs:

4 Rounds:

30 Double DB thrusters
10 Synchro burpees
30 Cal row

Rest 2:00

In Remaining time, max rounds:

30 DB snatch
30 Synchro sit ups
30 Cal row

"

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

With a Partner

AMRAP for 30 minutes:
100 cal Row (buy in)

-into-

4 rounds:
400m Run (together)
30 Wall Ball
20 Box jump over

-in remaining time-

Max cal Row

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

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

HYROX STATIONS (4pp max per station)

3 minutes Max effort 1.30 rest and rotate

Laps run
Ski erg
Sled push / Pull
Laps run
Row erg
Sled pull / Push
Burpee broad jump
WBs

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

Every 2 minutes for 6 sets:
Snatch Balance

*sets 1 and 4: 3 reps
*sets 2 and 5: 2 reps
*sets 3 and 6: 1 rep

*wave loading - build up then drop back down with the objective of building to a heavy single

"With a partner

5 rounds:
12/9 cal Ski
3 Squat Snatch
3 Overhead Squat

*perform as YGIG per round

*start at RPE 6 then add weight each round

Loading example:
*round 1 at RPE 6
*round 2 at RPE 6.5
*round 3 at RPE 7
*round 4 at RPE 7.5
*round 5 at RPE 8

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

EMOM 36

Minute 1 - 15/12 Cal Bike
Minute 2 - 8-12 Burpee Broad Jump
Minute 3 - 30 second Plank Hold
Minute 4 - 15/12 Cal Ski
Minute 5 - 18-20 KBS
Minute 6 - REST

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

EMOM 30

Min 1: 45s Bike (controlled hard)
Min 2: 45s Row
Min 3: 45s Ski
Min 4: Rest

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

4 Sets

12 DB RDL's
12 Alternating DB front rack Rev lunges
24 DB Floor Press

rest 90s between sets

Teams of 2

For time

100/80 Cal Row
100 Toes to bar
80/60 Cal Row
3min synchro plank
40/30 Cal row
60 Synchro Plate Russian twists

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

METCON

INDIVIDUAL WOD

4 mins work / 1 min rest x 6 sets

A) 250/200m Row
10 Burpee Over Rower
15 Russian KB Swings 24/16kg
Max Cal Bike

B) 20/16 Cal Bike
15 V-Sit Ups
10 D-Ball Slams 45/30#
Max Cal Row

*Alternate Between A & B

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

5 x 3 Reps Jumping Bar Muscle-Up

5 x 8 Reps Straight Bar or Ring Dips

3 x 5 Reps Kip Swings

WOD

AMRAP 30:

400m Ski
20 x 10m OH Plate Carry (45/45 lb)
10 Deadlifts (155/105)
3 Muscle Ups

Scaled
3 C2B Pull Ups
3 Push Ups

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

AMRAP 25

12 DB Thrusters
15 Box Step-Ups (DB Optional)
20 Russian Twists (Medball)
200m Shuttle Run
Finisher (8–10 min):
Easy Ski Position Hold + Breathing Reset (or plank walk if no ski)

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

GYMNASTICS

MU Progressions (Week 1)

1. Jump to Hollow + Tight Arch

12-15 Reps

2. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms

10-15 Reps

3. Lying Mimic Drill

4 Sets x 6 reps

Straight Arm Banded Lat Pull-down

3-4 Sets x 15 reps

WOD

EMOM x12

MIN 1: 8 Cal Row
MIN 2: 3-5 BMU
MIN 3: 15 V-Ups

L1- 10-15 Jumping Pull-ups / Low BMU
L2- 5-10 Pull-ups
L3- 3-5 Jumping BMU
L4: Banded MU

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

AMRAP x 14

1-2-3-4-5-6...
Manmaker
3-6-9-12-15-18...
Cal Machine

Rest 2Mins.

AMRAP x 14

5 Burpees Over Rower
10 Ring Row
10 Cal Machine

*Have to alt. between machines for calories*

L1: 2x15lb
L2: 2x20-25lb
L3: 2x30lb
L4:2x35lb

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

Prep
Shoulder / overhead mobility
- - -
2 rounds
10 push up push backs
20 bear cfawl shoulder taps
10 scap pull ups

Ring muscle up strength
4 rounds
5 false grip ring row, 3-5sec on way down
3-5 dip negatives, 3sec down

Pull accessory
Every 60sec x8
20-30sec ring row hold, top position
- - -
5-8 hanging straight leg raise

Metcon
For time
4 rounds
3min on // 2min off
30/20 cal ski / row
20 alt hang DB snatch
max wall walks

Score = total wall walks

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

Functional Body Building

Pull strength
A: 4 rounds
8 Incline supported DB row
6-8 push up, 3sec down

B: 4 rounds
3-5 strict pull up
8/8 DB strict press

C: 3 rounds
12 alt KB gorilla row
8/8 half kneeling landmine press, stop at bottom

D: 4 rounds
10 DB curl, 2xDB
8-12 dimaond push up

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

Prep
adductor reach unders
90/90 forward folds
- - -
split squat
glute bridge
dead bugs

Race
In pairs
5minAMRAP x8
50 cal row + max distance sled pull
- - -
400m run + max wall ball
- - -
50 cal ski + max DB hang clean and jerk, 2x35/20
- - -
400m run + max burpee

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

Part A) Every 3 Minutes x 4 Sets

8 DB Incline Bench Press
10/10 Single-Arm Heavy DB Rows (Supported on bench or box)

Part B) Every 3 Minutes x 4 Sets (12 Mins total)

12 Seated DB Arnold Presses
15 DB Overhead Tricep Extensions

Part C) Every 3 Minutes x 4 Sets

45-Second Gymnastics Plank
20 Toe Touches

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

"

Booty day

Every 3:00 x 4

4 Barbell RDL
8 BB Reverse lunge
12 Leg lifts over KB

.**RDL and lunge should be heavier than last week. Lunges are same reps should just be pushing heavier. "

5 Rounds for time:

10 Thrusters
6 Burpee over bar

"

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

"

Metcon Booty Day

AMRAP 20:

6-12-18-24-30-36...ect

Plate hops
Goblet squat
Bike
Reverse lunge

Rest until 22:00

AMRAP 10:

40s Banded glute bridge hold
30 Side plank dips (15/15)
20 Alt. V-ups
10 Tuck ups

"

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

A.
Every 3 minutes for 3 sets:
15 Pogo hops
5 Depth drop + Vertical jump

B.
Every 4 minutes for 3 sets:
10 alternating DB goblet curtsy lunge
10 Dual DB RDL
20 Glute Bridge (2 sec pause at the top)

C.
Every 3 minutes for 3 sets:
30 second Hollow hold
10 Tall kneeling Pallof press (each side)

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

Machine madness - Goal - Negatvie splits - start at 80%

90 secs on : 90 secs off x 12

Ski
Row
Bike

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

HYBRID

TEAM OF 2

3000m Ski
200 Cal Assault Bike
200 Wall Balls
150 Box Step Overs
40 Wall Walks
100m Farmers Carry

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

With a partner

1000m Row
400m Run (together)
40 Burpee
1000m Ski
400m Run (together)
40 Box jump over (24/20)
1000m Row
400m Run (together)
40 Burpee box jump over (24/20)
1000m Ski

*time cap: 30-35 minutes

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

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

1km Ski
*one person must double kb hold off floor
400m Run (together) (OR max cals in 2 minutes in Assault Bike)

-rest 1 minute-

160 d-Ball Lunge (Shared)
400m Run (together) (OR max cals in 2 minutes in Assault Bike)

-rest 1 minute-

1km row
*one person must double kb hold off floor
400m Run (together) (OR max cals in 2 minutes in Assault bike)

-rest 1 minute-

40 Lateral Burpee Over Partner
400m Run (together) (OR max cals in 2 minutes in Assault bike)

-Rest 1 Minute-

100 WB Catches (throw to partner)
400m Run (together) (OR max cals in 2 minutes in Assault bike)

T/C: 38

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

Week 3

Part A – Power

Every 90s x 6

2 Depth Jumps (controlled drop + explosive rebound)
2 Power Cleans @ 75–82%

Part B – Strength

A1
Barbell RDL
4 x 6 (heavy)

A2
Weighted Sit-Ups
4 x 15

Barbell Cycling

Every 90s x 6

5 Hang Power Cleans
5 Front Squats
5 Push Jerks

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

Teams of 2

For Time

16 Rounds IGYG of:
6 Devil Presses (2x50/35 lb)
10 Box Jump Overs (24/20 in)
20 Double-Unders

Cash-Out: 2000m/1600m meter Ski

TC: 35 mins

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

AMRAP in 25 minutes

Complete 5 rounds of:
40 second Max Wall Ball Shots (20/14 lb)
20 second Rest
40 second Max Calorie Ski Erg
20 second Rest
40 second Max Lunges
20 second Rest
40 second Max Burpees
20 second Rest
40 second Max V-Ups
20 second Rest

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

VogueFit

PARTNER WOD

3 Rounds For Time:

200m Run (Together)
16 Burpee Broad Jumps
500/400m Row
16 Dual DB Walking Lunges 50/35#
400m Run (Together)
100m Dual KB Farmers Carry 24/16kg
40 Wall Balls 20/14#

Cap 36min

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

STRENGTH

5-5-4-3-3 Tempo Overhead Squats
– :03 hold at the top, :03 descent, :03 hold at the bottom, stand with control.
– Increase loads across

WOD

For Time:
100 Overhead Squats (95/135 lb)
– Every 1:00 starting at :00, perform 15 DU
– No racks. The bar comes from the floor.

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

6 ROUNDS

10 Pull Ups
14 Single Leg V Ups
25 Air Squats

100m OH KB Carry 1 x (24/16)

Then :

5 Mins. Burpees

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

( Week 1 )

A) Strict press & Bench Press
*Superset*

Ladder With Empty Barbell
10-9-8-7-6-5-4-3-2-1

TEAM OF 2

50 Cal Bike
50 Partner Deadlifts @155
50 Cal Bike
50 Hang Cleans @85
50 Cal Bike
50 Syncro Barbell Thrusters @55

*Every 3Mins. Complete 10 Syncro V-Ups*

*Remaining Time MAX Cal Bike*

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

Cardio Day ! !

In Teams of 2

Buy in 500 SU (shared / 250 each)

Into AMRAP: (share everything)

1000m Row
50 Buddy Wall Balls
1000m Ski
50 Down Up Broad Jumps

*every 5 Minutes complete 15 sync Hollow rocks*

TC: 35 MINS.

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

Prep
Thoracic mobility
- - -
2 rounds
10 scap push up
10 push up + push back
6/6 single leg RDL

Bench press
3 rounds
3 bench press, 70%
10 DB RDL, 2xDB
12mins to finish

Metcon
For time
In pairs
120/85 cal bike
60 thruster
60 pull up
80/65 cal bike
40 thruster
40 C2B
40/32 cal bike
20 thruster
20 bar MU
28min cap
22min target

Rx: 95/65

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

Prep
cossack squats
squat rotations
- - -
sprint starts
bird dogs
alt hanging straight leg raises

Athletic development
5 rounds
3 depth drops to vert jump
6 heavy KB swings
12 alt jumping lunges

Mixed modal
For time
5 rounds for time
200m run
15 burpee pull up
10 DB clusters, each arm, 1x50/35
25min cap
22min target

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

For time:

Buy-in: Partner 1 1000m Row + Partner 2 1000m Ski (share however)

Into
10 Rounds (Alternating Full Rounds):

250m Ski Erg
15 Wall Balls
10 BBJ

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

"

Cardio day

100's Chipper

In pairs for time:

100 Shuttle runs

100 DB snatch
100 Cal row

100 Burpee broad jumps
100 Cal ski

100 Sit ups
100 Cal C2 bike

100 Shuttle runs

40-45 Min time cap

"

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

"

Cardio day

100's Chipper

In Pairs for time:

100 Shuttle runs

100 DB snatch
100 Cal row

100 Burpee broad jumps
100 Cal ski

100 Sit ups
100 Cal C2 bike

100 Shuttle runs

40-45 Min time cap

"

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

4 Sets:

400m Run or 5 laps
20 Dual DB hang power cleans
20 Burpee over DBs
20/15 cal Ski

*rest 3 minutes between sets

*time cap: 30-35 minutes

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

DOUBLES

AMRAP 10
P1:
Max cal Row
P2:
1 lap plate OH Carry
20 GTOH

Rest 2

AMRAP 10
P1:
Max Cal ski
P2:
5 burpee
10 push ups
15 air squat

Rest 2

AMRAP 10
P1:
Max cal assault
P2:
10 WBs
10 KBS

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

Every 3 mintues for 4 sets:
6 Box Squat

*add weight each set - build to a heavy 6 reps

"6 sets:
1 minute on / 1 minute off

1.
30 Double unders
Max Deadlift (225/155)

2.
30 Double unders
Max Wall Ball (20/14)

*alternate between 1 and 2 for 3 sets of each

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

Skill 15 minutes

Long Kip swing
Jumping Hips to bar
Jumping BMU / SL Box jumping BMU

Strength 4 sets:
5 Strict pull up / Strict CTB / Banded
8-10 DB OH Tricep Extensions / 4-6 High bar Dips

WOD:
AMRAP 15
8 kipping CTB / pull up
10 Box step overs
12 Hollow rocks

* 10/8 cals of choice after each round "

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

EMOM 15

1) 12/9 Ski Erg
2) 14 Snatch
3) 15 Push ups

Rest 3

EMOM 15

1) 14 Wall Balls
2) 12/9 Cal Bike
3) 30s hollow flutter kicks

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

Fight Gone Bad

3 Rounds For Total Reps

1 Minute at Each Station:

Wall Balls (20/14 lb)
Sumo Deadlift High Pulls (75/55 lb)
Box Jumps (20)
Push Press (75/55 lb)
Row (Calories)

Rest 1 Minute Between Rounds

Score = Total Reps Completed

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

With a partner

42-30-18
Burpee over bar
Chest to bar pull up

-into-

21 Squat Clean at 135/95
15 Squat Clean at 185/125
9 Squat Clean at 225/155

*share reps however - 1 works. 1 rests.

*scale loading to a weights that will allow you to finish on a heavy set of 9 reps

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

Super Set

4 x 8 DB Bench Press

4 x 10 Banded Tricep Extension

4 x 6 GHD Sit Ups

WOD

5 ROUNDS For Time Of :
500 m Row
15 Bench Presses 135/95

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

5 ROUNDS:

400m Shuttle Run
20 DB Bench Press
20 Walking Lunges
20 Slams Balls

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

BB club

Prep
Shoulder / overhead mobility
- - -
PVC warm up
- - -
BB specific prep

Clean & jerk
Every 90sec x8
1 squat ckean
1 front squat
1 jerk
65-85%

BB club
For time
Every 3min x6
20/15 cal machine
10 hang clean & jerk, 115/75

Add 2 reps each round

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

Prep
leg swings
calf / tib raises
pogos

Engine
For time
1,200m run
100/80 cal bike
1,200m run
100/80 cal row
1,200m run
100/80 cal ski
45min cap

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

Part A) Every 3 Minutes x 4 Sets

10 Barbell RDLs (Strict 3-second descent)
8/8 DB Bulgarian Split Squats

Part B) Every 3 Minutes x 4 Sets

12 Barbell Hip Thrusts (2-second hold at the top)
15 KB Goblet Squats (Heels elevated if possible)

Part C) Every 3 Minutes x 4 Sets

15 V-Ups
15/15 KB Side Bends

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

"

Back squat

Every 2:00 x 4

2 Back squats building to a heavy 2

At 10:00

1 x Max set of back squats at 75% of heavy 2

**Should be heavier than last week!

12 Min AMRAP:

30 Slam ball reverse lunge
30 Slam balls
30 Box step overs (BW)
30 Alt. v-ups

"

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

With a Partner

4 rounds:
500m Row + 30/24 cal AB (both working)
40 Dual KB deadlift (heavy)
30 KB goblet lunges
2 lap Dual KB farmer

*alternate machines each round so you do 2 of each

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

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

Every 2 mintues for 5 sets:
3 Bench Press

*add weight each set - build to a heavy 3 reps for today
"5 rounds:
10 Hang Power Clean (135/95)
5 Wall Walk

*time cap: 10 minutes

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

4 sets:

2/2 Shrimp Squat (Level 1 & 2)
10 HS scap retractions
4/4 Box SL Pistol counter balance squat (with stand up)
Wall Lateral HSW / HS walk off the wall

WOD:
6 rounds
6 HSPU
12 Single KB FR Squat
24 DUs (48 singles)

TC: 12 minutes.

Sweat: 16/12kg Suffer: 20/16kg savage: 32/24kg

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

5 Rounds For Time

500m row
50 Double Under's
30 Kettlebell Swings

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

For Time

30 box jumps
30 DB thrusters
30 Pull ups
30 DB hang power cleans
30 burpees to target
30 toes to bar
30 DB Box step ups

every 3mins including 0

10/6 Cal bike

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

Hybrid Doubles:

For time:

4 rounds:
20 cal ski
40 WBs

4 rounds:
30 cal Row
24 weighted walking lunges

4 rounds:
3 lap run (together)
12 YGIG Burpee pull ups

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

VogueFit

PARTNER WOD

YGIG, Share However

5 Rounds For Time:

30/24 Cal Bike
20 ALT. DB Snatches 50/35#
30 Wall Balls 20/14#
8 Clean & Jerk 155/105#
10 Burpee Over Bar

Cap 30min

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

Clean & jerk
complex

2 Cleans
1 Front squat
1 jerk

Build to a Heavy in 12 min

WOD

For load:
15-12-9-6-3 clean and jerks (70/50)
50 DU

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

A) Every 2Min Seconds x 10

10 Broad Jump
10 Plyo Push Ups

Rest remaining time

B)For Time
21-15-9
Dumbbell Devil Press 2x 50/35
Strict Toes To Bar

After each round:
15/12 Cal Ski Erg

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

TTB (Week 2)

1. Hanging knee raises (get the kipping rhythm)

3 x 10

2. Single leg toes to bar from box

3 x 10

3. Straight leg kicks (as hard as you can 90 degree)

3 x 8

4. PVC straight arm lat pull down

3 x 12

5. Hip Flexor Sit-ups

3 x 12

WOD

8 rounds for time of:

3 Wall walks
6 toes-to-bars
9 box jumps (24)

TC: 16 MIN

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

Long Individual wod

12 Min Row

Every 2:00

10 GHD wall ball throws

12 Min Bike

Every 2:00

8 Burpee Box Jump Overs

12 Min Ski

Every 2:00

20 Hollow rocks

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

Prep
Hip / lower mobility
- - -
2 rounds
8/8 suitcase reverse lunge, 1xDB
12/12 kneeling side bridge
12 KB dead bug

Back Squat
Every 2min x5
2 back squats, 75%

Lower accessory
3 rounds
20 DB walking lunge, 2xDB

Metcon
12minAMRAP
6 C2B
9 lateral burpee over DB
12 alt hang DB snatch, 1x50/35

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

Prep

seated hip rotations
pigeon good mornings
- - -
reverse lunge
kneeling side bridge
alt dead bug

Lower strength
4 rounds
8/8 DB split squat, 1xDB
12 alt hanging knee raise, 2sec hold
10mins to finish

Every 90sec x6
12/12 foot elevated glute bridge, 2sec hold
- - -
50/50m single arm farmers carry

Mixed Modal
For time
10 rounds
4 strict pull up
8 DB hang snatch, 2x35/20
12 alt DB lunge, 2x35/20
18min cap
15min target

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

"

Front squats

Every 3:00 x 4

6 Front squats with a 2s pause in the bottom

**After each set, 30s weighted plank hold.

21-15-9

Row
Burpee over rower
Power cleans

**Each round power clean weight goes up.

L1 - 35-45-55lb
L2 - 50-60-65lb
L3 - 55-65-75lb
SPCY - 65-75-85lb

"

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

Part A) Strength – Every 1:30 x 5 Sets

2-3 Box BMU / Challenging Pull-up progression
5-8 Strict Handstand Push-ups / Heavy Seated DB Press

Part B) 10-Minute AMRAP (Ascending Ladder)

2 Dual DB Hang Clean & Jerks (50/35 lbs)
2 Box Jump Overs (24/20"")
4 Dual DB Hang Clean & Jerks
4 Box Jump Overs

(Continue adding 2 reps to each movement until time expires)

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

"

Every 5:00 x 6

8 Burpee box jump overs
15 Cal bike
15 Slam balls
15 Sit ups

**Every round switch the order, so round 1 starts with burpees, round 2 starts with sit ups.

**Goal is to finish within 4mins

L1 - 10cals
L2 - 12cals
L3 - 15cals

Core finisher:

20s on; 10s off x 4

Flutter kicks

20s on; 10s off x 4

plank hold

20s on; 10s off x 4

side plank dips

"

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

W4: Double DB Power clean & push jerk

In a 10 minute window build to a heavy double (2 Reps).

Strength- 3 Sets:
12-14 Double Db DL

WOD:
YGIG Full Rounds for a 12 Minute Window
8 DB Thrusters
8 Burpee over DB
8 DB Hang Squat Clean

Sweat: 25-30lbs/15-20lbs
Suffer: 35-45lbs/22.5-30lbs
Savage: 50lbs/35lbs

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

Back Squat

8 reps at 60%
6 reps at 70%
4 reps at 80%
8 reps at 65%
6 reps at 75%
4 reps at 85%

*perform a set every 2 minutes

AMRAP for 8 minutes:

16 Dual DB farmer lunge steps (2x50/35)
3-6-9-12-15-18-21...etc
Handstand push up (strict or kipping)

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

With a Partner

AMRAP for 30 minutes
100 cal Row
100 Wall Ball
100/80 cal AB
100 alternating DB snatch
100 cal Ski
100 Burpee

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

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

For Time:

21 Front Squats (135/95)
42 Alternating Dumbbell Snatches (50/35)
800 Meter Row
15 Front Squats (135/95)
30 Alternating Dumbbell Snatches (50/35)
800 Meter Row
9 Front Squats (135/95)
18 Alternating Dumbbell Snatches (50/35)
800 Meter Row

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

Amrap 8

12/9 Cal Bike
5 Sandbag bear hug squats
20m Sandbag bear hug carry

Rest 2

Emom 8

Odd 15 push ups
Even 5/8 Strict pull ups

Amrap 8
12/9 Cal bike
5 sandbag cleans
40m burpee shuttle runs

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

VogueFit

Pull Up Strength

EMOM x 12

1) 6 Strict Pull Up
2) 12 DB Bent Over Row (Left)
3) 12 DB Bent Over Row (Right)

INDIVIDUAL WOD

5 Rounds For time

200m Run
10 Pull Ups
6 Burpee Box Jump Overs 24/20”

Cap: 15 min

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

4 x 15 reps hollow body rocks

4 x 14 Alt V-Ups

3 x 30 sec Squat holds on the wall

WOD

Partner workout

5 rounds for time:
800m Ski
60 air squats
40 Push ups
30 GHD sit-ups or
40 AbMat sit-ups

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

For Time:

3 Rounds

100 Cal Row
80 Double KB Deadlifts
60 Wall Balls
40 Sandbag Over Shoulder
20 Ring Dips

Partners split as desired.

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

Lifting / Snatches (Week 1)

Focus is technique this week!

5 Sets

3 Snatch Grip RDL
3 Snatch High Pulls
3 Muscle Snatches
3 Power snatches
3 OH squats

WOD

For Time

40 Cal Bike
40 Wallballs
40 Hang Power Snatch

(14 Min Cap)

L1:55lb
L2:65lb
L3:75lb
🌶️:85lb

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

Intervals

(Work on pull up progression)

4:00 min amrap / 1:00 rest

(ALT between rounds)

A.
10 Pull ups
10 Banded Push ups / 1 leg push up
10 Slamball squats

B.
3 Wall walks
10 Standing Y-T-A raises
10 Slamball cleans

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

Metcon

In pairs

@ 0min
100/80 cal bike
80 wall ball

@ 12min
80/64 cal bike
65 wall ball
50 T2B

@ 24min
60/48 cal bike
50 wall ball
40 T2B
30 box step over, 2x50/35

@ 36min
40/32 cal bike
35 wall ball
30 T2B
25 box step over, 2x50/35
20 devils press, 2x50/35

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

Olympic lifting

3 rounds
1 snatch pull
1 muscle snatch
1 power snatch
BB - 40%

3 rounds
1 snatch lift off, pause below knee
1 power snatch
40-60%

4 rounds
2 power snatch
70-80%

5 rounds
1 snatch balance
1 overhead squat
65-80%

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

Prep
leg swings
calf / tib raises
pogos

Prep movements

Race
For time
2 rounds
800m run
60/48 cal row
40 wall ball
800m run
60/48 cal ski
40 KB swings

45min cap

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

"

Upper Body strength

EMOM x 12

1. 10 Barbell strict press
2. 16 KB alt. gorilla row
3. 20-30s Chin over bar hold

**Week 1 - High reps don't worry about load think about quality of movement. "
"Annie!

50-40-30-20-10

Double unders
Sit ups

"

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

"

Primer:

EMOM x 5

1. 30s Heels elevated PVC OHS hold

2. 30s Handstand hold

3. 30s Heels elevated BB OHS hold

4. 5-10 Handstand hand lift offs

5. 5 OHS

Then 5 Mins handstand walk practice!

Warrior Barbell

In pairs

Buy in:

50 Cal bike

3RFT :

40 DB box step overs (single DB)
30m Handstand walk
20 Squat snatches

Buy out

50 Cal bike

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

**Scale handstand walk to 30 handstand shoulder taps

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

"Fight Gone Bad" – 5 Rounds for Total Reps

Minute 1: Max Wall Balls (20/14 lbs)
Minute 2: Max Sumo Deadlift High Pulls (75/55 lbs)
Minute 3: Max Box Jumps (20"" - Step down)
Minute 4: Max Push Press (75/55 lbs)
Minute 5: Max Calorie Row
Minute 6: Rest

(Work for 45s and give yourself 15s to transition)

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

"

AMRAP 35:

Perform as 2mins on; 1min off x 12

50 Wall balls
50 Cal row
50 KBS
50 Push ups
50 Alt. V-ups

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

"

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

Teams of 3

Team Max Distance Row in 36 minutes

*1 x D-Ball must be held off the floor when Rower is moving
Every 4 minutes (starting at 4:00):
P1: 8 TTB
P2: 12 DBS
P3: 6 High Wall Get Overs
Rotate movements every 4 minutes

Goal: 5-7km Row

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

With a Partner

2 rounds:
15 synchro Burpee over bar
30 Snatch (135/95)
15 synchro Burpee over bar
30 Bar Muscle up

*time cap: 18 minutes

*BMU scaling:
- 2 minutes Max reps
- 30 Jumping or Banded BMU
- 30 Chest to bar / Pull up

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

A.
Every 3 minutes for 3 sets:
5 Slam Ball
10 Banded Pallof rotations (each side)

B.
Every 3 minutes for 4 sets:
10 seated Dual KB press
10 single arm KB row (each side)

C.
Every 4 minutes for 3 sets:
30 second Side plank (each side)
30 second Hollow hold
30 second single KB front rack hold (each side)

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

Teams of 2

In a 12 minute window:
100 Med ball slam
400m med ball carry (If staying inside =6 laps)
80 med ball box step overs

Rest 2

In a 12 minute window:
40 TTB
40 KB Hang snatch
2 lap burpee broad jump
40 KBS
40 Goblet squat

Finisher:
Plank challenge

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

Hybrid

Teams of 2 (alternate as needed)

2,000m Ski Erg
3 mile Bike
2,000m Row

Part B – 4 Rounds For Time

* 750m Bike Erg
* 30 Box Step Overs
* 30 Alternating DB Snatches
* 30 T2B

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

10 Rounds for time

5 pull ups
5 burpees to target
5 toes to bar
30 Double unders

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

Teams of 2

2 Rounds

1200m/800m Ski
60 Wall Balls
40 Synchro goblet lunges
20 Single arm devils press
200 Double Unders

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

Every 90s x 8

1 Squat Snatch

@ 80 Building to heavy

Accessories

3 x 3 Snatch Pulls at 110%

3 x 5 Behind the neck snatch grip push press

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

VogueFit

Squat Clean Strength

6 Sets

1 Hang Squat Clean
1 Front Squat
1 Squat Clean
All @80%

Rest 90Sec

Partner WOD
YGIG - Round For Round

12min AMRAP

12/10 Cal Row
6 Thrusters 95/65#

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

Bench Press
3 x 3

3 x 10 reps R/L dumbbell bent over rows

4 x 5 Kip Swings

WOD

10-9-8-7-6-5-4-3-2-1 reps for time:
Bench presses
Chest-to-bar pull-ups
– Bench press body weight.

Post-workout finisher
3 sets:
Max-rep push-ups
– Rest 1:00 between efforts.

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

A)4 Rounds

2 Minutes Work
1 Minute Rest
Assault Bike

B)5 Rounds For Time

12 DB Thrusters
10 DB Rows
8 Burpee Box Get Overs

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

Wednesday Warrior

Teams of 2

3 ROUNDS

50/40/30 Cal row
30/20/10 high box get overs
40/30/20 hspu / pike push ups

3 ROUNDS

20/30/40 Ski
10/20/30 Squat jumps
20/30/40 Toes to rings

3 ROUNDS

20/15/10 Burpee shuttle runs
2 Laps Syncro Handstand walk / wheel barrow walk
15 Shared Russian twist passes

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

Teams of 2

(Share everything how you like)

1500m Ski Erg
80 DB Bench Press
80 Bulgarian Split Squats
80 Gorilla Jumps Over Bench
1500m Row
80 Bench Step Ups
80 Toes-to-Bar / toes to rings / knee raises
80 Synchro Burpees Over Bench 😈

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

Prep
Shoulder / overhead mobility
- - -
PVC warm up
- - -
BB specific prep

Power clean & jerk

Every 90sec x5
1 power clean & jerk
1 hang power clean & jerk
60-70%

Push press

5 rounds
3 push press, reset on shoulders each rep

Metcon

Every 2min x9
25/20 cal ski
- - -
15 clean and jerk, 115/75
- - -
10 wall walks

*90sec hard cap on all stations

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

Prep

Overhead wall stretch
Hald kneeling wall book openers
- - -
scap push ups
bear crawl taps
push up push backs

Upper strength
4 rounds
16 alt gorilla row, 2sec hold
12 alt KB Z press
10mins to finish

Every 60sec x6
15-20 hand release push up
- - -
20 band pull apart

Engine
Every 4min x6
30/24 cal row
- - -
30/24 cal bike

Hardest effort on all rounds

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

Part A) Every 1:30 x 6 Sets

1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk (or Split Jerk)

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

Calorie Echo Bike (or Assault Bike)
Hang Power Cleans (115/75 lbs)

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

"
WARRIOR WORKOUT

In Pairs - For Time

6 Rounds:

5 Synchro Burpees
20 Alternating DB snatch
20 Cal ski erg

Into...

6 Rounds

5 Synchro burpees
20 DB box step overs
20 Cal bike

**All single DB

"

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

In pairs 4 x 8minute AMRAP rest 1

A:
500m Ski Erg
20 Synchro Air Squat
30 Box Step Up
40 Plank High Fives

B:
30 WBs
40 Cal Bike
30 KBS
40 KB Sit Up

X2

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

Every 2 minutes for 4 sets:

3 Paused Clean Pull

*add weight each set - build to a heavy triple for today

*pause for 3 seconds at the knee each rep

With a Partner

5 rounds:
12/9 cal Ski
3 Power Clean
3 Front Squat
3 Push Jerk

*perform as YGIG per round

*start at RPE 6 then add weight each round

Loading example:
*round 1 at RPE 6
*round 2 at RPE 6.5
*round 3 at RPE 7
*round 4 at RPE 7.5
*round 5 at RPE 8

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

6 sets:
4 minutes on / 2 minutes off
1.
400m Run or 5 laps
Max cal AB

2.
500m Row
Max cal Ski

*alternate between 1 and 2 for 3 sets of each

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

RETEST - EMOM x 10
1- 15/12 cal row
2- 10-15 burpee

Rest 3

EMOM x 10
1- 15/12 cal ski
2- 16-20 weighted lunge

Rest 3

EMOM x 10
1- 2-3 laps Run
2- 12-20 WB

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

Week

Every 7:00 x 5

45s Bike
45s Row
45s Ski
45s Bike
45s Row
45s Ski

Rest remaining time

Score:
Total Calories

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

"

Primer:

EMOM x 5

1. 30s heels elevated PVC OHS hold

2. 30s handstand hold

3. 30s heels elevated BB OHS hold

4. 5-10 handstand hand lift offs

5. 5 OHS

Then 5mins handstand walk practice!

Warrior Barbell

In pairs

Buy in:

50 Cal bike

3RFT :

40 DB box step overs (single DB)
30m Handstand walk
20 Squat snatches

Buy out

50 Cal bike

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

**Scale handstand walk to 30 handstand shoulder taps

"

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

Week

Every 7:00 x 5

45s Bike
45s Row
45s Ski
45s Bike
45s Row
45s Ski

Rest remaining time

Score:
Total Calories

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

STRENGTH

EVERY 3 MINS AHAP X 5

5 KETTLEBELL DEADLIFT
4 KETTLBELL CLEANS
3 KETTLBELL FRONT SQATS
2 KETTLBELL STOH

**DUAL KBS UNBROKEN**

WOD

EMOM 12

1MIN MAX DUAL DB HANG CLUSTERS
1MIN MAX TOES TO BAR
1MIN MAX AIR SIQATS
1MIN REST

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

"MetCon

Individual Workout
40" On / 20" Off

A) Alternating Between 1,2,3,4 (3R)

1. Max Cal Bike
2. Max Mountain Climbers
3. Max Cal Row
4. Max Crunches

Rest: 2'

B) Alternating Between 1,2,3,4 (4R)

1. 12/10 Bike
2. 15 V-Sit Ups
3. 12/10 Cal Row
4. 15 Weight Plate Sit ups 25/15\3

(30 Mins)

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

4 x 10 reps dumbbell push presses

4 x 40m double arm overhead KB carry

100 banded tricep pull-downs

WOD

Every 3:00 for 8 rounds:

250-m row
5 HSPU
– Record the time for each round.

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

40 Min AMRAP

500m Ski
20 KB Swings
15 GHD Back Extensions
20 Walking Plate Overhead Lunges

15 DB Press (35/25)
Steady sustainable pace.

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

MU progressions (Week 2)

1. Jump to Hollow + Tight Arch + Hips to bar

2. Lying Mimic drill

3. Low bar on rig jumping mu with box

WOD

4 Rounds

16 DBL Db box step over
8 KB snatches
16 Box jump over
8 Jumping MU

TC: 16 MIN

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

EMOM x 30

Minute 1 - 12 cal bike
Minute 2 - 40s Plank
Minute 3 - Farmers walking lunges
Minute 4 - WB mountain climbers
Minute 5: Rest

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

Prep

Shoulder / overhead mobility
- - -
2 rounds
10 push up push backs
20 bear crawl shoulder taps
10 scap pull ups

HSPU strength

5 rounds
5-10 deficit pike push up
20-30sec chin over bar hold

Pull accessory

Every 60sec x8
5-10 inverted bar row
- - -
8-10 tuck ups, 2sec hold each position

Metcon
For Tme
X T2B
Every drop = 20/16 cal machine
20min cap

A = 100 T2B
B = 75 T2B
C = 100 hanging knee tuck

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

Functional Body Building

Pull strength
A: 5 rounds
6 BB strict press

B: 4 rounds
4-6 strict dip, ring / bar / box
8/8 single arm band lat pull down

C: 3 rounds
8/8 half kneeling DB press
12 seated band low row

D: 4 rounds
10 BB curl
12 banded tricep push downs

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

Prep
adductor reach unders
90/90 forward folds
- - -
split squat
glute bridge
dead bugs

Race

In pairs
Every 5min x8

800m run
- - -
100m sled push
- - -
100/80 cal ski
- - -
125 wall ball

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

"

Booty day

Hip Thrust

10-8-6-6-8-10 Reps

**After each set 10 jumping lunges for MAX HEIGHT

**Rest 90s after each set "

10 Min AMRAP

2-4-6-8-10....ect

Hang clean
Thruster
Burpee over bar

"

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

Part A) Every 3 Minutes x 4 Sets

12 Deficit Push-Ups (Hands on dumbbells)
12 Dual DB Gorilla Rows

Part B) Every 3 Minutes x 4 Sets

12 Seated DB Lateral Raises
15 DB Bicep Curls

Part C) Every 3 Minutes x 4 Sets

20 Hollow Rocks
15 DB Skull Crushers

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

"

Metcon Booty Day

4 Mins on; 2mins off x 6
(Alternating between A and B)

A.
20/20 Banded side steps
20 Double DB reverse lunges
20 Side plank dips e/s

B.
20 Banded glute bridges
20 Double DB front squat
20 Tuck ups

Core finsher

3 sets:

12/12 DB side bends
60s Plank hold

"

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

Station Nation

3:00 Minutes Working 1.00 Minute Resting

Buy In to Every Round: 12/9 Cal Row & Ski (alternating)

Max Burpee Plate to Plate Jump
Max Laps Plate OH Carry
Max 5 Push Up + 5 Box Jump
Max Laps Bear Hug Carry
Max Devils Press

X2 Sets

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

With a Partner

For time:
100-80-60-40-20
cal Row
50-40-30-20-10
Burpee over DB

*400m Run after each set

*time cap: 40 minutes

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

A.
Every 3 minutes for 3 sets:
15 Plate hops
3 seated Broad Jumps

B.
Every 4 minutes for 3 sets:
15 KB goblet squat
60 second Wall sit hold
10 alternating Jumping lunges

C.
Every 3 minutes for 3 sets:
20 Banded tricep extension
15 Dual DB bicep curl
10 single DB front raise

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

In Pairs For time:

30-20-10

TTB
DB Squat Clean

Into

5 rounds

20cal row
20 burpees over the rower

Into

10-20-30

TTB
DBL DB Push jerk

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

HYBRID

Part A – 26 Minute Partner Grinder

* 4,000m Row
* 200m Farmer Carry
* 150 DB Thrusters
* 100 Sit-Ups
* 80 Burpee broad jump

Part B – 12 Minute AMRAP

YGIG full round:

* 15/12 Cal Bike Erg
* 10 Box Jump Overs

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

10 min to build to a new 1 rep max power clean

Teams of 2 for time

42-30-18
Power cleans 155/105
box jump over

5 Synchro wall walks after each set

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

Hyrox Threshold Repeats

4 Rounds

6 Minute Window

Round 1

750m/600m Ski
Max Sandbag Bear Hug Carry Meters

Rest 90s

Round 2

1000m/800m Row
Max Burpee Broad Jumps

Rest 90s

Round 3

30/24 Cal Bike
Max Ski Meters

Rest 90s

Round 4

1000m Row
Max Walking Lunges (50/35 lb)

Rest 90s

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

10 min to build to a new 1 rep max power clean

Teams of 2 for time

42-30-18
Power cleans 155/105
Box Jump Over

5 Synchro wall walks after each set

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

Teams of 2

100-75-50-25
CAL BIKE
DB BENCH PRESS
BJO

E5MOM X 10 SYNCRO DOWN UPS

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

VogueFit

PARTNER WOD

YGIG, Share However (Unless Stated)

200m Run (Together)
12 Hang Cleans 135/95#
20/16 Cal Row
6 STOH
12 Burpee Pull Ups

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

For load:
Back squat
5-5-5-5-5

WOD

5 x 1:00 rounds for reps of:
12 alternating dumbbell lunges (35/50 lb)
Max-reps dumbbell front squats
– Use two dumbbells.

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

AMRAP 30

Partner A:
15 Cal Echo Bike
Partner B:
Dead Hang From Pull Up Bar
Switch
Then:
20 Syn Sit Ups
20 Syn Squats
20 Syn Burpees

Cash Out
Every Minute x 10
Odd:
15 Med Ball Slams Even:
Max Shuttle Runs

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

"(Week 2)

A) Strict press - Waves

10 Seated Arnold press
10 Single arm ring rows
10 Hollow rocks

Strength:

3 Waves:

5 @ 60%
3 @ 70%
1 @ 80%

WOD

Teams of 2 - FRIDAY CHIPPER

For Time:

100 Cal Row

80 Hang cleans

60 Barbel front squats

40 Push press

20 Devil press wall balls

100 Cal Row

Split however.

L1: 65lb
L2: 75lb
L3: 85lb

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

Teams of 2

5 Rounds For Time

600m Row
100 Double unders / Double SU
20 Syncro DB snatches @35lb

*Every 4 Min 2 Laps wheel barrow carry*

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

Prep

Thoracic mobility
- - -
2 rounds
10 scap push up
10 push up + push back
6/6 single leg RDL

RDL
3 rounds
3 Romanian deadlift, 70%
12 DB bench press
12mins to finish

Metcon

For time
In pairs

400m run
90 thrusters, 95/65
45 syncro burpee over bar
400m run
60 front squats, 155/115
30 syncro burpee over bar
400m run
30 squat cleans, 185/135
15 syncro burpee over bar

30min cap
25min target

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

Prep
cossack squats
squat rotations
- - -
sprint starts
bird dogs
alt hanging straight leg raises

Athletic development
4 rounds
10/10 deficit sprint starts
12 alt split stance ball slams
5 seated jump squats

Mixed modal
In pairs

200m run
10 x 5 burpee each, 50 total
10 x 5 T2B each, 50 total
400m run
5 x 10 burpee each, 50 total
5 x 10 T2B each, 50 total
800m run
3 x 15 burpee each, 45 total
3 x 15 T2B each, 45 total
1000m run
2 x 25 burpee each, 50 total
2 x 25 T2B each, 50 total

30min cap
25min target

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

"

Cardio Day

Every 5:00 x 8

A.

20 Shuttle runs
20 KBS
X Cal bike

B.

20 KB deadlifts
20 Sit ups
X Cal ski

'X Cals'

L1 - 10 Cals
L2 - 12 Cals
L3 - 15 Cals

"

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

8 Mins on / 2 Mins off x 4 (teams of 2)

A.
500m Row
40 Wall Balls

B.
500m Ski Erg
20 Burpee Broad Jumps

C.
200m Run (Run together)
20 KB Front-Rack Walking Lunges

D.
30 Calorie Assault Bike
100m Heavy Dual KB Farmer's Carry

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

W4: BMU
Skill EMOM x 12
1. 5-8 Russian Push Ups
2. Long Kip Swing
3. & 4. Box BMU / Box SL BMU / Banded BMU

Strength

AM classes:
4 Sets:
3-5 Strict Pull Up / Strict CTB / Banded
10 DB OH Tricep Extensions / 4-6 High Bar Dips

PM classes:
4 sets:
10 Db Lat Pull Overs
6 Diamond Push Ups

WOD
10 minute clock:
2-4-6-8-10…
Pull Ups
D-Ball Slams
D-Ball OH Reverse Lunge

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

Every 3 mintues for 4 sets:
4 Box Squat

*add weight each set - build to a heavy 4 reps

AMRAP for 12 minutes:

3-6-9-12-15-18-21...etc
Box jump over (24/20"" box)
Chest to bar / Pull up

*10/9 cal AB after each set

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

3-4 sets:

30/20 cal Row
30/20 Push ups
30/20 cal AB
30 DB goblet squat

*rest 3 minutes between sets

*time cap: 30 minutes

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

Hybrid Doubles:

For time:

4 rounds:
20 cal ski
40 WBs

4 rounds:
30 cal Row
24 weighted walking lunges

4 rounds:
3 lap run (together)
12 YGIG Burpee pull ups

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

5 sets for load of:
5 shoulder presses + 5 push presses + 5 push jerks

EMOM 12

Odd 12/9 Cal ski
Even 3 Back squats (score load across)

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

For time

21-15-9
Calorie assault bike
Slam balls

Rest 2

21-15-9
V-Ups
Box jumps/step ups
Pull ups

Rest 2

21-15-9
Cal bike
Slam ball bear hug squats

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

5 sets for load of:
5 shoulder presses + 5 push presses + 5 push jerks

Emom 12

Odd 10 overhead squats 95/65
Even 3/5 bar muscle ups

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

With a Partner

AMRAP for 25 minutes
80 cal Ski
60 Toes to bar
40 Dual DB box step over
20 Dual DB devils press

*target: 1+ rounds

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

12-10-8-6
Seated DB press

3 x 12 Ring Rows

4 x10 Alt DB bicep curls

WOD

3 rounds for time:

22/30-cal bike
30 KB snatches (53/70 lb)
30 burpees

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

For Time

75 Box Step Ups
55 GHD Sit Ups
35 Alternating Single Arm DB Snatches
25 Burpee Deadlifts
15 Heavy DB Man Makers

Then
100m Bear Crawl
50m Duck walk

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

Prep

Shoulder / overhead mobility
- - -
PVC warm up
- - -
BB specific prep

Clean & jerk

Every 90sec x6
1 squat snatch
1 hang squat snatch
60-85%

BB club

In pairs
For Time

33 power clean, 135/95
66 burpee over bar
27 power clean, 155/115
54 burpee over bar
21 power clean, 185/125
42 burpee over bar
15 power clean 205/135
30 burpee over bar
9 power clean, 225/155
18 burpee over bar

24min cap

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

Prep
leg swings
calf / tib raises
pogos

Engine

For time
Every 3min x15

50/35 cal row
- - -
400m run
- - -
50/35 cal ski
- - -
50/35 cal bike
- - -
Rest

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

"

Mixed strength

Every 3:00 x 4 Sets

8 Deficit deadlifts
20 Alternating DB bench press
30s Hollow hold

5 Rounds for time:

10 Push ups
20 DB snatch
30 Double unders

"

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

Part A) Every 3 Minutes x 4 Sets

10 Barbell Good Mornings
10/10 DB Front-Rack Reverse Lunges

Part B) Every 3 Minutes x 4 Sets

15 DB Romanian Deadlifts (Slow, 3-second descent)
12/12 DB Single-Leg Glute Bridges

Part C) Every 3 Minutes x 4 Sets

15 Weighted Abmat Sit-Ups
20 Standing Calf Raises (Holding DBs or KBs)

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

Week 4:

4 sets:
3-5 Shrimp Squat (Level 3 & 4)
8 Feet Together KB Cyclist Squat
2/2 Cyclist Pistol Squat

10-15 Minutes Upside-Down Play Time

WOD: 12-14 Minute Clock
4 rounds:
4 WW
12 Regional Walking Lunges
30 DUs / 60 Singles

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

Every 3 minutes for 4 sets:
10 Bench Press

*add weight each set - build to a heavy 10 for the day

3 Rounds:
400m Run or 5 laps
30 unbroken Wall Ball (20/14)

*penalty: 10 lateral burpee over bench if you break the Wall Balls

*time cap: 15 minutes

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

With a Partner

3 rounds:
400m Run or 5 laps
40 alternating DB Renegade Row
40/30 cal AB
40 Dual DB bench press

*share reps however - 1 works. 1 rests.

*time cap: 30 minutes

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