ADRENALINE

TTB Strength

4 Rounds

7 Banded V-Up
20 Plank Ups
15/15 KB Side Bends

(10min Cap)

INDIVIDUAL WOD

6 Rounds For Time:

200m Run
6 Devils Press
8 Burpee Over DB

Cap 16 min

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

ALL IN!!

50-40-30-20-10
BJO
DB Snatch 30 (sync)
Burpee
Cal Row

TC: 30 Mins.

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

10 Rounds

10 BJO
12 DB Snatch 35
9 Cal Row

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

4 Sets week 4/4

X Strict Pull ups (w 2 sec pause chin over bar) 1RIR
X Tempo Box Pike HSPU (31X1) 1RIR
30s Hollow Hold

rest 2 between sets

For Time

3 Rounds:
21 Wallballs (20/14)
18 Alternating Dumbbell Hang Snatches (50/35)
15 Box Jumps (24″/20″)
12 Toes to Bar

TC20

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

-Team Up Tuesday-

Teams of 2

4min on 4 min off x 4 Each (32mins)

500m/400m Row
12 Box Jumps
15 Kettlebell Swings
Max Ab mat Sit ups

Score total Sit ups

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

-FUNCTIONAL BODYBUILDING-

UPPER
1 Rope climb or 1 ascent on box
14 DB flys
15 Bulgarian Ring rows
20 Push ups
rest 2 x 3
(pull chin above top hand on rope pull ups, jump a little if needed, Scale push ups to 1 x difficult but unbroken set)

Lower/Core
12 DB Sumo Squats (add weight or 1/2 reps on last weeks)
12 Strict hanging knee raises (add weight or 1/2 reps on last week\0
rest 2 x 3

12/12 DB Lean away lateral raises
14 Reverse barbell bicep curls
Max banded tricep extensions (use 2 turquoise or lighter bands)
rest 2 x3

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

UNITE

Strength

4 sets

6-8 Strict Pull-Up/Substitute for Negative
pull up if need be
8-10 Paused Push-Up
30s Dead Hang

""Bit the Curb""

AMRAP 20

5 Double Dumbbell Deadlift
10 Double DB STOH
10 Cal Bike

*Add 5 Reps to Movement and add 10 Cals
each Round complete

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

Buy In: 50 KB Swings 24/16

6 Rounds

15/10 Cal Bike
8/8 KB STO 24/16
8/8 KB Front Rack Lunge
15 Burpees

Buy Out: 30 KB Swing 24/16

TC:30Mins.

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

ALL IN!!

50-40-30-20-10
BJO
DB Snatch 40/30 (sync)
Burpee
Cal Row

TC:30Mins.

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

"September Focus: HSPU"

Test 1: Max Handstand Hold
Against The Wall

-Rest until recovered-

Test 2: Max UB Strict HSPU

*If you can kick up to a handstand
but you don’t have strict HSPU yet,
you can use an abmat or
a plate and an abmat to find your max set.

“ESPALDA”

10 Rounds For Time:

YGIG With A Partner

20 Double Unders
6 DBL DB Shoulder to overhead @ 50/35
4 Burpee Box Jump Over
2 Wallwalks

TC: 20 Min

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

Lower Body

A: Every 2:30 x 4 sets
10 BB Deadlift

B: 15min AMRAP
10 Cal Row
10 Slam Balls
10 Slam Lunges
10 Slam Sit Ups

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

30s W/30sR x 4 each (12min)
Wall Glute Raise
Wall Sit
Dead Bug

Metcon (18min)
"Solo Missions"
Buy-in:
100/75 Wallballs
AMRAP remaining time:

10 Russian KBS
15 Push ups
20 Goblet Lunges

Grinding Cardio
7min AMRAP
1000m Row
ME Bike Cals
Rest 3min
6min AMRAP
750m Row
ME Bike Cals
Rest 3min
5min AMRAP
500m Row
ME Bike Cals
2min AMRAP
250 Row
ME Bike Cals

AMRAP for 12 minutes

20/15 cal AB
20 KB swing (24/16)
20 Wall Ball

Rest 4 minutes

x 2 sets

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

"PUSH / PULL

Every 3:30 x3
5-8 Box HSPUs / Banded Push Ups
8-12 Ring Rows / 3-8 Strict Chin Ups
20/20s Side Plank"

"

For Time
(Individual)

50 DB Hang Clean & Jerks @ 1xDB
30 Box Jump Overs / Step Ups
10 Wallwalks / Inchworm Push Ups

10 Min Cap

"

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

"
2:00 ON / 2:00 OFF x5
150-200m Ski
10 Dual KB S2OH
Max DUs / SUs

(18-20 Mins)

Rest 3 Mins

(In Pairs)
In 5 Mins
Max Cal Row
*P2 Holding a plank"

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

TRIATHLON

Strength
Squat waves
2 sets
5-3-2
Back Squat Increase from set 1 to
2

Bike erg workout
Teams of 2

4 Rounds
2000/1800m Bike
50 synchro squats
20 synchro burpees

TC:30 Mins

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

COMPETE

Oxygen focus

Team of 6

E3MOM - 30 Min

1. Max Burpee Over Worm (4 person synchro)
2. Max Distance Row (30s Sprint each)
3. Max Worm Squats
4. Max Distance C2 (30s Sprint each)
5. Rest

X 2 Sets

Rest 5 mins

Waterfall style

4 Hold Worm - 1 Work - 1 Rest

400/350m Row Each person
Into
800/700m Bike Each Person

X 2 sets

Cap 40

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

“VOLAR”

3 Min On / 1 Min OFF x 3

12/10 Cal Bike
16 Alt. DB Snatch
Max Cal Ski

-Rest 4 min-

3 Min ON / 1 Min OFF x 3

12/10 Cal Ski
16 Hang C&J
Max Cal Bike

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

AMRAP for 7 minutes:
1000/800m Row
Max Push up

Rest 3 minutes

AMRAP for 7 minutes:
1000/800m Row
Max Pull up

Rest 3 minutes

AMRAP for 7 minutes:
1000/800m Row
Max Wall Ball (20/14)

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

UNITE

Front Squat

4 Sets

3 Pause (3 sec) Front Squats + 4 Front Squats @80%

Partner WOD

YGIG Round for Round

16min AMRAP

10 Wall Balls 20/14#
10/8 Cal Bike

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

SQUATS

3 Rounds

10 Back Squats 95+
6 Strict Pull Up (banded)
40sec - 1min HS Hold

WOD
6 Rounds

1. 10 Cal Bike
10 Pull Ups/ Ring Rows
10 Thrusters 80

2. 10 Cal Bike
10 HSPU/ Box Pike
10 Thrusters 80

TC: 18 Mins.

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

EMOM 30

1. 10 Shuttle Run (10m)
2. 15 Slamballs 30
3. 20 Slamball Squat
4. 25 V-Ups
5. Rest

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

EMOM 30

Teams of 3

Min. 1 P1 Row
Min. 2 P2 Ski
Min. 3 P3 Bike
Min. 4 Syncro Burpees (all 3)
Min. 5 Rest

Score total Cal + Burpees

Rotate machine each min

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

- Wa7sh Wednesday -

10 Goblet Squats (30X1)
10/10 SL KB Deadlifts
10/10 Single leg weighted glute bridge

Rest 60s between sets x 4

AMRAP 12

5 Strict Pull Ups/10 Ring Rows
30 Double Under's
10 Push Ups
30 Double Under's
15 Tuck Ups

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

HYBRID

3 Rounds

400m Run
30 Wall Balls

2 Rounds

500m Ski
15 Box Jump

1 Round

1000m Ski

TC: 30 mins

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

EMOM 30

1. 10 Shuttle Run (10m)
2. 15 Slamballs 45/30
3. 20 Slamball Squat
4. 25 V-Ups
5. Rest

TC:30Mins.

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

GYMNASTICS/ SKILL

5 Reps Of Each

* Kip Swing
* Kipping Knee Raises
* Kipping Straight Leg Raises
* 4 Reps build to TTB

WOD

6 ROUNDS

2min Work; 1min Rest

12/8 Cal Ski
14 D-Ball Lunges 45/30
AMRAP TTB

TC: 18Mins.

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

"CLEAN COMPLEX"

Every 90s x 6

1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Build to AHAFA

"THE MASHUP”

For Time:

21 Power Cleans @ 135/95
21 Toes To Bar

15 Front Squats
15 Pull-Ups

9 Hang Squat Cleans
9 C2B

6 Thrusters
6 Bar Muscle Ups

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

Warrior Wednesday

In 30min
50 Cal
50 Plate GTOH
50 Burpee to Plate
40 Cal
40 DB Snatch
40 Goblet Squats
30 Cal
30 KB Swings
30 SDHP

* MAX CAL in time remaining

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

EMOM 15
1 - 5 Strict Pullups + 20 Tricep Ext
2 - DB Skull Crusher (10) + Prone Swimmer (15)
3 - Rest

EMOM 20
1 - 14/12 Cal Row
2 - 10/8 Box Jump Over
3 - 12 DB Push Press
4 - Max Unbroken DB
5 - Rest

Clean and Jerk

EMOM 5
3 Clean and Power Jerk
(5-6 RPE)

EMOM 6
1 Clean + 1 FS + PJ

E90s x 7
1 Clean + 1 SJ
Building as heavy

Gymnastics Skils
10min Window
Handstand Walk Practice
or
EMOM x 10
HSH shoulder taps
Pike Bear Crawl

AMRAP 15
3 Wall Walks
10 DB Snatch
12 Pistols/24 Reverse Lunge

For time:

200 cal Row

2 minutes on / 2 minutes rest
20/15 cal Ski + Max cal Row

repeat intervals until you have completed 200 cals

this is an individual workout

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

"
Weightlifting 1/4

Every 3 minutes for 5 sets:

2x 1 Snatch pull w/ 3 sec pause at the knee
+ 1 Low hang squat snatch (f/ below knee)

add weight each set

For time:
13-11-9-7-5
Power Snatch (135/95)
Burpee over bar
time cap: 12 minutes

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

"OLYMPIC WEIGHTLIFTING
Power Snatch

Every 90s-2 Mins x6
2 Power Snatch

*2s pause at knee on rep 1
**Reset between each rep"

"

3 Mins Work / 2 Mins Rest x3
(In Pairs)

18 Cal Bike
10 Synchro Bar over Burpees
Max Power Snatch*

*Increasing weight each set

L1- 5RPE / 6RPE / 7RPE
L2- 55lb / 65lb / 75lb
L3- 65lb / 75lb / 85lb

(13 Mins Total)"

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

"""
Warrior Wednesday
In Pairs

120 Cal Row
100 Wallballs
80 Box Jumps
60 Burpee Touch
40 Slams
20 SA Devil Press

AMRAP Cal Row in remaining time

30-35 Min Cap"""

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

SWIMMING

Threshold swim
WU 200m
Alternating every 25m breast stroke and free

Drills and drills
Catch up
Finger tip
Closed fist

Main set (speed session)
10x100m negative splits required
Rest 45’

CD 100m easy choice

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

HYROX

Hyrox General Strength

Working Sets

Back Squat
3 @ 70%
3 @ 80%
Max Reps @ 90%
(60 - 90s rest)

Super Set : Accessories
Upper Push/Pull
Dumbbell Shoulder Press: 3 x 10

Bent-Over Rows: 3 x 10

Finisher: EMOM 12

1. 15 - 20 Wall Balls
2. 15/12 Cal Ski
3. 9/7 Burpee Broad Jumps
4. 15/12 Cal Row

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

RUNNING

Fartlek

1km Warmup

2x
3min at 10km pace
3min recovery pace

2x
2min slightly faster
2min recovery pace

3x
1min at 5k pace
1min recovery

1km cooldown

RPE: 7-8s

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

-OLYMPIC WEIGHTLIFTING-

Warm Up: 3 SETS OF

3 BTN split stance press
3 tall jerks
3 paused split jerk

Main Work

Split Jerk
E2:30M x 6
1 Paused Jerk Drive (2 sec in dip)
1 paused split jerk (2 sec in dip)
2 Split jerk (2 sec pause in catch)

Build in weight each set starting@45% to an RPE 7/70% of max jerk

(12:30 min)

Strength

Accessory: 2-3 sets
3 jerk drive @ 75%
12 banded strict press
12 alternating barbell front rack forward lunges (heavy but technically good reps)

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

“DOWN & UP”

100 Double Unders
80 Airsquats
60 DB SA Shoulder To Overhead
40 DB Lunges
20 DB SA Devils Press

*100-80-60-40-20-40-60-80-100

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

UNITE

Front Squat

4 Sets

3 Pause (3 sec) Front Squats + 4 Front Squats @80%

Partner WOD

YGIG Round for Round

16min AMRAP

10 Wall Balls 20/14#
10/8 Cal Bike

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

ESCALATE

Individual METCON
40" On / 20" Off

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

Rest: 1'

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

Rest: 1'

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

30 Mins

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

LIFTING

10-8-6-4-2

Clean & Jerk

WOD
30 Clean & Jerk 85

3 Rounds

15 BOB
50 DU

15 Clean & Jerk 85

TC: 15 Mins.

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

Buy In: 50 KB Swings 16

6 Rounds

10 Cal Bike
8/8 KB STO 16
8/8 KB Front Rack Lunge
15 Burpees

Buy Out: 30 KB Swing 16

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

On the 2 x 5

3 Overhead Squats

Build to heavy but technically sound 3.

RANDY
For time:

75 Power Snatches

♀ 55 lb. ♂ 75 lb.

TC8

Note:
- The barbell should feel light.

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

- Thursdays Intervals -

With a partner

300/240 Cal Row

*alternate every.

A)
14/10 Cal Ski

B)
12 10m Shuttle Runs

*time cap: 30 minutes

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

MAYHEM

""Connect the Dots""

20-18-16-14-12-10-8-6-4-2 Ab Mat Sit-Ups

10/6 Cal Bike

Into

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

Burpee

10/8 Cal Row

TC: 35 mins

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

10 Rounds

10 BJO
12 DB Snatch 50/35
14/9 Cal Row

TC:30Mins.

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

LIFTING

10-8-6-4-2

Clean & Jerk

WOD

30 Clean & Jerk 115/85

3 Rounds

15 BOB
50 DU

15 Clean & Jerk 115/85

TC:15Mins.

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

“FIESTA”

PARTNER WOD

AMRAP 35

60/50 Cal Ski
200m Run (Together)
50/40 Cal Bike
20 Synchro Abmat Sit-Ups

*Every time you swap
5 Synchro Down Ups*

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

Thursday

A: Power Clean

Every 2:30 x 5 sets
5 High Hang Power Clean

B: 90sec work 90 sec rest x 6 sets (18min)

1. 8-12 Cal Bike into Max DB Hang Snatch
2. 16 DB Hang Snatch into Max Cal Bike

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

Snatchy Snatch
E90s x 6
2 Power Snatch
RPE 7

E90s x 6
1 Snatch + 1 OHS

4 Rounds For Time
6 Hang Power Snatch (55/65)
9 OHS
12 Cals Ski

14min

Pull-up
Negatives/ECC/Banded/Low Bar
*find an option, use in WOD*

TABATA 25min
40s W/20s R
1) Kip Swings/Butterfly Drill
2) Dips/Box Dips
3) Pull Up option/Banded C2B
4) Banded Face Pull
5) KB OH Should Mob

Clean Complex

E75s x 8

3 Power Cleans + 1 Front Squat

For Time
15-12-9-6-3
Burpee Box Jumps
5-4-3-2-1
Bear Complex
(pc+fs +pp+ bs + behind neck press)
60% of 1rm
12min

CARDIO Day

2 minutes on / 2 minutes rest x 8 sets:
300m Ski
Max cal AB

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

AMRAP for 10 minutes
10 Dual DB deadlift (2x60/45)
10 Dual DB floor press

Rest 5 minutes

AMRAP for 10 minutes
5 Strict Pull up / Banded pull up
5 Dual KB push press (2x24/16)

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

"BOOTY DAY

Every 2:30 x4
10 HEAVY BB Reverse Lunges
10 KB Sumo Deadlift"

"

For Time
(Individual)

40 Wallballs
30 TTB / Half TTB
20 Cal Ski
30 Wallballs
20 TTB / Half TTB
10 Cal Ski

15 Min Cap"

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

"
EMOM x25
1- 8-12 Cal Bike
2- 15 KB Swings
3- 10 Hanging Knee Raises + 5-10 Push Ups
4- 6/6 KB Hang Clean & Jerk @ 1xKB
5- Rest

(5 Rounds)

"

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

COMPETE

Apex Focus

Teams of 4

A) Worm x Gymnastics Skills

EMOM 15
(50s work each station)

1. Worm Thrusters
2. C2B / Toes to bar (1 partner dead hang)
3. Worm Lunges
4. Walk walks (1 partner handstand)
5. Rest

X 3 Sets

B)

Machine Sprint x Sandbag WOD intervals
(All reps shared)
Team of 2-4

60/45 Cal Row
60/45 Cal Ski
60/45 Cal Assault Bike
Into
12-9-6
Sandbag Cleans (Ascending weight)

Rest 5 mins

X 2 Sets

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

TRIATHLON

Watt Session

3 sets

P1 - 3 Mins @ 80% Of watt test
P2 - Z2 laps of track while other
is biking

2 sets

P1 - 2 Mins @ 90% Of watt test
P2 - Plank hold

1 Set

P1 - Max watts in 1 min
P2 - Rest

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

EMOM 24

1. 15/12 Cal Row
2. 10 Burpees Over Rower
3. 15 KB Swings
4. 15 T2B / V-Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
EMOM 6

1. 20-25 Abmat Sit-Ups
2. 30s Plank

MAYHEM

INDIVIDUAL WOD

25 MIN AMRAP

20/16 Cal Row
15 Burpee Over Rower
10 Pull Ups
5 Deadlifts 185/135#
30 DU

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

ACCESSORY

3 Rounds

12 Plate Front raises
20 Wall Walk (Shoulder Tap)
1min KB Front Rack Hold

WOD
1600m Row

AMRAP

3 Wall Walk
12 DB Bench
15 Air Squats

TC: 15 Mins.

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

5 Rounds

1min Cap

15 Cal Ski

Rest 30sec

2mins Cap

10 Burpee
30 DU/50 SU
10 SDHP 16
15 Sit Ups

Rest 2mins

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

Teams of 3

1200m-900m-600m Ski

45 Bench Press 135/95lbs

into

1000m-800m-600m Row

45 Pull Ups

TC30

Ladies Distance

900-600-400m

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

- Big Friday -

90s work 2mins rest x3

20/15 Cal Bike buy in then max
1) Box Jump Overs
2) DB Front Squats 50/35
3) Burpee Box Jumps Over

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

-FUNCTIONAL BODYBUILDING-

UPPER
1 Rope climb or 1 ascent on box
14 DB flys
15 Bulgarian Ring rows
20 Push ups
rest 2 x 3
(pull chin above top hand on rope pull ups, jump a little if needed, Scale push ups to 1 x difficult but unbroken set)

Lower/Core
12 DB Sumo Squats (add weight or 1/2 reps on last weeks)
12 Strict hanging knee raises (add weight or 1/2 reps on last week\0
rest 2 x 3

12/12 DB Lean away lateral raises
14 Reverse barbell bicep curls
Max banded tricep extensions (use 2 turquoise or lighter bands)
rest 2 x3

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

VO2

""Local""

3 mins on / 2 mins off

A) 400m/350m Ski
AMRAP
30 DU/60 SU
5 HSPU

B) 400m Run
AMRAP
10 DB Overhead lunge
5 Dumbell Snatch

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

5 Rounds

1min Cap

20/15 Cal Ski

Rest 30sec

2min Cap

10 Burpee
30 DU/50 SU
10 SDHP 24/16
15 Sit Ups

Rest 2min

TC:30Mins.

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

ACCESSORY

3 Rounds

12 Plate Front raises
20 Wall Walk (Shoulder Tap)
1min KB Front Rack Hold

WOD

2000/1600m Row

AMRAP

3 Wall Walk
12 DB Bench
15 Air Squats

TC: 18Mins.

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

"FIGHT GONE BAD"

3 Rounds For Total Reps in 17 Min

Min 1: Wallballs
Min 2: Sumo Deadlift High Pull @ 75/55
Min 3: Box Jumps (20”)
Min 4: Push Press @ 75/55
Min 4: Cal Row
Min 5: Rest

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

Friday Cardio Day

With a Parter
Every 10:00 x 4 (40min total)
BUY IN: 10 x 50ft Shuttle runs (together)

THEN
50 Wall Balls
40 Jumping Pull Ups
30 Burpees
20 SYNCHRO Sit Ups

*9:00 cap per round"

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

Deadlifts
E2MOM x 7
Building to a heavy 3

For Time
10-9-8-7-6--5-4-3-2-1
Clean and Jerk
Pull ups

90s W/ 90S R x 5 Rounds of Each

1 - 18 Row Cal + ME A Jumps

2 - Max Bike Cals

3 - 18 Wall Balls + ME Sandbag Carry

Strength Stuff
4 Sets
10 Strict Press
10 RDLs

5 Rounds for Time
50ft DB front rack walking lunge
20 Pull Ups

(35/25lbs)

Gymnastics 1/4

Every 2 minutes for 3 sets:
Max unbroken Deficit HSPU

-into-

Every 2 minutes for 2 sets:
1 minute of piked box HSPU

AMRAP for 10 minutes
6 Dual DB thruster (2x50/35)
12 TTB

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

EMOM for 28 minutes:

1. 15/12 cal Row
2. 20 Slam Ball
3. 15/12 cal AB
4, 20 V-up

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

"
For Time
Team of 3

2000m Row
100 Cal Bike
50 Synchro D-Ball Cleans (2 work / 1 rest)

(30 Min Cap)

*Split machines however
**1 person must be holding the D-Ball at all times

L1- 25lb / 1500m Row / 80 Cal Bike
L2- 35lb / 1800m Row / 90 Cal Bike
L3- 45lb / As written
"

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

"

For Time
Team of 3

2000m Row
100 Cal Bike
50 Synchro D-Ball Cleans (2 work / 1 rest)

(30 Min Cap)

*Split machines however
**1 person must be holding the D-Ball at all times

L1- 25lb / 1500m Row / 80 Cal Bike
L2- 35lb / 1800m Row / 90 Cal Bike
L3- 45lb / As written
"

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

HYROX

Hyrox Race workout

1000m Run
50 Wall balls
25 burpee

1000m Row/ski
50 Weighted Lunges
25 Wall Balls

800m Run
50 Goblet squats
25 Burpee pull ups

400m Run
500m Row/ski
25 Wall Balls

T/C - 35

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

GYMNASTICS/ INTERVALS

5 Rounds

10 Cal Bike
15 Plyo Push Ups

WOD

10 Rounds

10/7 Cal Bike
7 Plate GTO
8 Plate OH Lunges 45/25

TC: 18 Mins.

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

MINI WARRIOR

AMRAP for 30 minutes:
15/12 cal Row
20 KB swing (24/16)
15/12 cal AB
20 KB goblet squat (24/16)

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

Every 3 x 4

10 Barbell Strict Press RPE 7
6/6 DB Box Step Ups RPE 7

100/80 Cal Bike for Time
EMOM Death by burpees

Notes
- workout finishes when you complete the cals or fail to complete the burpees.

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

- Sunday Sweat Fest -

For Time:

25-50-100-50-25 Double Under's

250-500-1k-500-250 Meter Row

‍

Women's Meters: 225-450-900-450-225

‍

Time Cap: 18 Minutes

Cash out

200m KB farmers carry (20 10m shuttles)

Every break 20 leg lifts over KB

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

ADRENALLINE

""Soph""

EMOM 4

8 Single DB Deficit RDL's

Rest 1

EMOM 4

12 Single Leg V-Up

Rest 1

EMOM 4

5-8 Kipping Toes To Bar

EMOM 20 mins

1) 15/12 Cal Row
2) 12 HR Push-Ups
3) 15 Dumbbell Hang Clean and Jerk
4) Rest

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

100/80 Cal Bike

Into

AMRAP

6/6 DB Thrusters 50/35
7 BBJO
8 Pul Ups/ Ring Rows

TC:30Mins.

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

ENDURANCE

TEAM OF 2

40/30 Cal Ski
20 DB Box Step Over 2x40/30
30-25-20-15-10
Burpee (Sync)
30 Sit ups (sync)

TC: 30Mins.

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

"BENCH PRESS"

Every 2:00 x 5

5 Reps

Build to a heavy set of 5 Reps

“IRON MAN”

With a partner

5 Rounds Each

(YGIG)

15 DB Bench press @ 45/30
15 DB Bent Over Row

TC: 20 Min

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

Sweat it
30-30-30
Ski Cals
Air Squats

Rest 1 min

30-30-30
KB Swings (light)
20-20-20
Shuttle Runs

Teams of 2

60 Cal Ski
45 Bar facing Burpee
80 Cal Bike
60 Thrusters
80 Cal Bike
45 Bar Facing Burpees
60 Cal Ski
(95/65)

30min Cap

With a partner

AMRAP for 12 minutes
15 Bench press (185/125)
15 SDHP (135/95)

Rest 4 minutes

AMRAP for 12 minutes
30 Bench press (135/95)
30 SDHP (95/65)

share reps however

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

With a partner

10 rounds (each):
1 lap Run
10 DB thruster (2x35/22.5)
10 Burpee over DB
1 lap Run

perform as YGIG per round

time cap: 30 minutes

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

"
POWER CLEAN

Every 90s x6-8
Build to a heavy single Power Clean
"

"

For Time
(In Pairs)

3 Rounds
800m Ski
20 Clean & Jerks

(18 Min Cap)

L1- 7RPE
L2- 75-85lb
L3- 95lb
Spicy- 105lb

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

ENDURANCE

Sunday Stamina

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

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

Then Teams of 3

Buy in: 120 Wall balls

120/90 Cal bike
50 Db lunges
1500m/1200m Ski
20 burpess
1500m/1200m Row
50 Dumbell push press
1500m/1200m Ski
20 Devils Press
120/90 Cal Bike

Buy out: 120 Wall ball

TC: 40 mins

10 ROUNDS

12 Wall Balls 20/14
6 BBJO
8 Cal Bike

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

LIFTING

EMOM 5

4 Power Snatches 75+

# Setup
# Bar Path
# Receive

WOD

Buy In: 30 BOB

5 ROUNDS
5 Power Snatches 85
10 TTB
30 DU/50 SU

Buy Out : 30 BOB

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

"LEG DAY"

BACK SQUATS

In as few sets as possible,
accumulate 30 Back Squats @ 65-70% of
Last weeks heavy single

TC: 8 Min

BACK RACK FORWARD LUNGES

EMOM 8
1.12-16 Back Rack Lunges
2. Rest

“ALL OUT”

21-15-9

Cal Bike
Wallballs

TC: 8 Min

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

"Deadlift "

Every 2mins

1. 70% X 3
2. 80% X 3
3. 90% X max
4. 70% x max

In 2 minutes:

7/10 Calorie Bike
10 Burpees Over the Bar
In remaining time, max Squat Clean Thrusters

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 65-lb barbell
♂ 95-lb barbell

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

- Monster METCON Monday -

EMOM 15:00 (Every Minute on the Minute):

Minute 1: 12/9 Calorie Bike
Minute 2: 9 Burpee Box Jumps (6 scaled)
Minute 3: 6 Sandbag Cleans

Rest 3 Minutes

EMOM 15

Minute 1: 30/50 Double unders
Minute 2 15 Wall Balls
Minute 3: 18 AB mat sit ups

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

MetCon Monday

5:00 Work
30 sec easy 30 sec hard
Machine

Rest 2min

5:00 AMRAP
10 Slam Balls
10 Slam Ball Reverse Lunges

Rest 2min

5:00 Work
30 sec easy 30 sec hard
Machine

Rest 2min

5:00 AMRAP
10 Gorilla Rows
10 Push Ups

Rest 2min

5:00 Work
30 sec easy 30 sec hard
Machine

Rest 2min

5:00 Ab Circuit
10 Plate Deadbugs
20 Russian Twists
60sec rest

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

MAYHEM

""Abs like Yas""

With a partner

5 rounds:
800m Row
60 Push up
40 Synch AB Mat Sit Up

*share reps however

Time cap: 30 minutes

"
STRENGTH 2/4

Every 3 minutes for 5 sets:
3 Deadlift
3 Broad jump

*aim to build heavier than last week

*perform broad jumps for max distance on the track "

"FOR TIME:
3-6-9-12-15
Wall Walk
Deadlift (225/155)

*time cap: 15 minutes"

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

"
3 ROUNDS:
400m Row or Run
20 alt DB hang clean and jerk
20 DB lunge

rest 3 minutes

800m Row or Run
40 Dual DB hang clean and jerk
40 DB lunge

*time cap: 30-35 minutes

"

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

"

BOOTY AND ABS DAY

Deficit Deadlifts

Every 2 Mins x4
Build to a heavy 5

Straight into...

Every 2 Mins x2
5 @ 90% of heavy 5

(12 Mins Total)"

"

FOR TIME

100 Wallballs
100 DB Snatch

12-15 Min Cap

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

10 Rounds

12 Wall Balls 20/14
6 BBJO
12/8 Cal Row

TC: 30 Mins.

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

"

For Time

21-15-9
Cal Ski
Wallballs

Rest 2 Mins

21-15-9
Cal Row
KB Swings

Rest 2 Mins

AMRAP in remaining time...
30s Machine
30s Max V-Ups"

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

LIFTING

EMOM 5

4 Power Snatches 95/75+

WOD
Buy In: 30 BOB

5 Rounds

5 Power Snatches 115/85
10 TTB
30 DU/50 SU

Buy Out : 30 BOB

TC: 18 Mins.

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

MAYHEM

Partner WOD
YGIG Split However

5 rounds:
800m/650m Row
60 Partner Deadlift 155/135/115#
40 Synchro ABmat sit up

Cap 30 minutes

4 ROUNDS

2Mins. Work

20 KB Swing 16
15 TTB/ 20 HKR

Rest 1Min.

2Mins. CAP

15 Cal Ski
10 Push Ups
10 Shuttle Runs

Rest 2Mins.

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

ALL IN!!

TEAM OF 2

10 Front Squats 75
8 BJO

AMRAP Cal Row

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

"HSPU"

EMOM 10
1. Strict HSPU
2. 15-20 Hollow Rocks

Pick a number you think you
can maintain for 5 Rounds.

Scaling options:
-Abmat
-Plate + Abmat
-Box Pike Push-Ups

“DICKIES TRIPLET”

5 Rounds For Time:

200m Run
12 Toes To bar
8 Alt. DB Snatch

TC: 16 Min

Elite: 100/70
RX: 70/50
Intermediate: 50/35
Scaled: 35/25

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

"Nate"

AMRAP in 20 minutes
2 Bar Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

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

-Team Up Tuesday-

Teams of 2

2 Rounds for Time

1000m/800m Row
10 Rounds of Cindy IGYG Full Rounds

Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

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

"Lower Body"

A: Every 2:30 x 4 sets
10 BB Deadlift (build on weight from last week)

B: 16min AMRAP
10 Shuttle Runs
10 Burpee Touch
10 Cal
10/10 DB STOH

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

UNITE

4 sets with a partner

Work 1-1 (When one partner finishes the
other starts)
6-8 Pause Gorilla Row
7-9 Ring Dip/Pause Push Up

""Puches""

6 rounds each (IGYG Full Rounds)

12/9 Cal Assault Bike
10 HSPU
8 Box Step over (24/20 inches)

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

"
EVERY 10 MINUTES FOR 3 SETS:
400m Run or 5 laps
30 Wall Ball (20/14)
25 TTB
20 Box jump overs (30/24)

*time cap: 8 minutes per set"

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

"

With a partner

AMRAP for 30 minutes
100 Dual DB bench press (2x50/35)
100/80 cal AB
100 Dual DB Deadlift
100/80 cal AB
100 Dual DB Squat

*share reps however"

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

"

OLY LIFTING - JERK CYCLE

EMOM x4
1- 3 Push Press
2- 3 Tall Jerks

Every 2:00 x4
3 Reps @ 50-60%"

"

SPRINT WORKOUT

15 Cal Bike
15 S2OH
15 Bar Facing Burpees
15 Hang Power Cleans
15 Cal Bike

8 Min Cap

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

4 Rounds

2mins Work

20 KB Swing 24/16
15 TTB/ 20 HKR

Rest 1min

2mins CAP

20/15 Cal Ski
10 Push Ups
10 Shuttle Runs

Rest 2mins

TC: 30Mins.

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

"

Intervals

2:00 ON / 1:00 OFF x10

a) 10-15 Cal Bike
Max Slams

b) 20 DB Deadlifts
Max Box Jump Overs /
Jumping Box Step Ups

"

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

ALL IN!!

TEAM OF 2

10 Front Squats 95/75
8 BJO

AMRAP Cal Bike

TC: 30 Mins.

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

ADRENALINE

TTB Strength

4 sets
Every 3:00
10 Strict Hanging Leg Raises
10 Banded Lat Push Down
20s Hollow hold

INDIVIDUAL WOD

15min AMRAP

12 TTB
10 Dual DB Thruster 50/35#
50 DU

5Mins. Cap

100 Sit-Up

Rest 1Min.

AMRAP 20

30 DU/ 50 SU
8 Burpee Broadjump (1m)
10 DB Hang Snatch 35
12 Air Squat

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

GYMNASTICS/ SKILL

Pull Up
CTB Pull Up

# Kip Swing
# Kip + Half Pull Up
# Full Pull Up

WOD

6 ROUNDS

10 CTB/Pull Ups/ 5 B-MU
8 Cal Bike
10 Burpee

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

"CLEAN COMPLEX"

Every 90s x 6

1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Build To AHAFA

“GRETA”

10 Rounds For Time:

3 Hang Squat Cleans @ 135/95
3 Burpees over Bar

TC: 12 Min

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

"In Pairs AMRAP 30 IGYG Full Rounds"

21/18 Cal Ski
15/12 Cal Bike
50 Double Unders

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

- Wa7sh Wednesday -

A) 5 Sets

10 DB Bench Press
10 Renegade Rows
30 Double Unders

Rest 1 between sets

B) 5 Sets

6 Burpees
12 Goblet Rev lunges
12 KB Sumo Deadlift High Pulls
12 Alt V Ups
6 Burpees

1min rest between sets

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

"Warrior Wednesday"

8min AMRAP:
1000m BUY IN
6-12-18-24
Wall Ball
KB Swing

Rest 2min

8min AMRAP:
1000m BUY IN
6-12-18-24
Box Jump/Step Up
KB Goblet Squat

Rest 2min

x 2

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

HYBRID

""Marina's Cardio""

In Pairs

1 Round

1000m/800 Row (split between partners)
1000m/800 Ski Erg (split between partners)
150 DU (split between partners)

Then, 2 Rounds of:

800m/600m Row
800m/600m Ski Erg
100 Double Unders

Then, 3 Rounds of:

500m/400m Row
500m/400m Ski Erg
50 Double Unders

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

"
WEIGHTLIFTING 2/4

Every 3 minutes for 5 sets:
2x 1 Clean pull w/ 3 sec pause at the knee + 1 Low hang squat clean (f/ below knee)

*add weight each set

"AMRAP for 12 minutes:
60 Double under
6 Front squat (135/95)
9 Push jerk "

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

"
Every 8 minutes for 4 sets:
12/10 cal Ski
15 Burpee
20 alt Box step up
15 Burpee
12/10 cal Ski

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

"

GYMNASTICS

EMOM x10
1- 5 Strict TTB / Knee Raises
2- 3-8 HSPUs / Box HSPU / Push Ups

SC: Low bar strict TTB / Leg Lowers"

"

IN PAIRS

50 TTB
40 Box Jump Overs
30 Cal Bike

Rest 2 Mins

30 Cal Bike
40 Box Jump Overs
50 TTB

15 Min Cap

"

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

"

Warrior Wednesday
In Pairs

30 Min Max Cal Row

Every 6 Mins (Incl. 00:00)
40 DB Hang Clean & Jerk
20 Burpees over DB

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

5mins. Cap

100 Sit-Up

Rest 1min

AMRAP 20

30 DU/ 50 SU
8 Burpee Broad Jump (1m)
10 DB Hang Snatch 50/35
12 Air Squat

TC: 30Mins.

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

GYMNASTICS/ SKILL

Pull Up
CTB Pull Up

WOD
6 Rounds

10 CTB/Pull Ups/ 5 B-MU
12/8 Cal Row
10 Burpee Over Rower

TC: 18mins.

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

UNITE

Front Squat

4 Sets

8 Front Squats @85%

INDIVIDUAL WOD

3 Rounds FOR TIME

400m Run
21 Wall Balls 20/14#
15 Dual DB STOH 50/35#
9 Dual DB Squat

15min Cap

3 ROUNDS

Cal Row
F: 40/22/40
30 Plate OH Lunges 25
15 Ring Rows
10-8-6 Wall Walks

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

LIFTING

COMPLEX

5 ROUNDS

1 Power Clean
1 Hang Power Clean
1 Squat Clean
2 STO

WOD

AMRAP

10 Hang Clean & Jerk 75
12 Ring Push Ups/ HR Push Ups
9 Cal Ski
16 Wall Balls 14

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

"PARTNER WOD”

For Time:

Buy in:
1000m Row
200m Run (Together)
60/50 Cal Bike

Then:

5 Rounds each:
YGIG
20 Double Unders
10 DBL DB S2OH
10 Box Jump Over

Cash Out:
1000m Row
200m Run (Together)
60/50 Cal Bike

TC: 35 Min

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

Overhead Squat 10mins

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

Build to heavy but technically 1 Rep

“Forecast”
AMRAP 4:
27/21 Calorie Row
21 Power Snatches (75/55)
21 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
15 Power Snatches (95/65)
15 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
9 Power Snatches (115/85)
9 Bar Facing Burpees

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

- Thursdays Intervals -

Teams of 2

10 Rounds for time of:

30 Calorie Assault Bike
25 Slam Balls
20 Box Jump Overs

Calories and reps split however.

Scale assault bike to 20 cals a round if needed.

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

Thursday

A: Power Snatch
Every 2:30 x 5 sets
5 High Hang Power Snatch

B: 3 Rounds for Time:
15 Cal
12 DB Deadlift
9 DB Hang Power Clean
6 DB STOH

TC: 18min

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

MAYHEM

""Kettlebell Khaos""

AMRAP 16

15/12 Cal Row
12 Kettlebell Swing
15 HR Push-Ups

Rest 2 Mins

AMRAP 16

200m Run
12 KB Deadlift
15 Pull-ups

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

"
CARDIO Day

With a Partner

2000/1800m Row
100/80 cal AB
2000/1800m Row
100/80 cal AB
2000/1800m Row

*time cap: 35-40 minutes "

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

"
5 SETS:
15/12 cal AB
10 TTB / 20 Knee raise
20 Dual DB push press
15/12 cal Row

*rest 2 minutes between sets

*time cap: 30 minutes

"

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

"

BACK SQUATS WAVES

Every 90s x6

Wave 1-
5 Reps @ 6.5 RPE
4 Reps @ 7 RPE
3 Reps @ 7.5 RPE

Wave 2-
5 Reps @ 7 RPE
4 Reps @ 7.5RPE
3 Rep @ 8RPE

*Add 5-10lb on each set during the second wave

(9 Mins Working)"

"

2 MINS ON / 2 MINS OFF x4

150-200m Ski
10 Front Squats
Max Cal Ski

14-16 Min Cap

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

"

Intervals

AMRAP x6
Max Cal Bike

Rest 2 Mins

AMRAP x6
2-4-6-8-10...
DB S2OH
DB Box Step Ups
TTB / Hanging Knee Raises

Rest 2 Mins

x2

"

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

3 Rounds

M: 50/30/50 Cal Bike
F: 40/22/40

30 Plate OH Lunges 45/25
15 Pull Ups/ 20 Ring Rows
10-8-6 Wall Walks

TC: 30Mins.

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

LIFTING

COMPLEX

5 Rounds

1 Power Clean
1 Hang Power Clean
1 Squat Clean
2 STO

WOD
AMRAP

10 Hang Clean & Jerk 95/75
12 Ring Push Ups/ HR Push Ups
14/9 Cal Ski
16 Wall Balls 20/14

TC: 15Mins.

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

ESCALATE

Partner METCON

5 Min Work / 2 min Rest x 5 Sets

500/400m Row
30 DB Snatch 50/35#
14 TTB
10 Synchro Burpee

In remaining time Max Cal Bike

Every 5Mins.

330m Ski
10 Burpee Touch Rig
14 DB Hang Clean & Jerk 35

Next Round Start From DB Work Up
To Row

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

ACCESSORY

3 ROUNDS

8/8 KB Bottoms Up
8 Slamball Throw (to wall) 15
10 HSPU

WOD

8 ROUNDS

5 HSPU/ Pike Push Up
10 Plate OH Lunges 25
5 Plate Burpees

FINISH : 100 Sit-Up

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

"CINDY"

AMRAP 20

5 Pull-Ups/Jumping Pull-Ups/Ring Rows
10 Push-Ups
15 Air Squats

Target Score per fitness level:
Beginner = 10 rounds + 9 Squats
Average = 13 rounds + 2 Push-Ups
Advanced = 19 Rounds + 4 Pull-Ups
Competitor = 23 Rounds + 4 Push-Ups
Elite = 27 Rounds + 1 Pull-Up

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

Teams of 2

For time:

100 Wall Balls (20/14lbs)
75 Toes to Bar
50/40 Cal Assault Bike

75 Wall Balls (20/14lbs)
50 Toes to Bar
50/40 Cal assault bike

50 Wall Balls (20/14lbs)
25 Toes to Bar
50/40 Cal Assault Bike

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

- Big Friday -

5 sets for max reps:

On a 3-minute clock, complete:
500/400m -meter Row
8 Burpees Over Rower

In the remaining time, perform:
Max-reps alternating Dumbbell Snatches
Rest 3 minutes between sets.

♀ 35 lb
♂ 50 lb

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

"Friday Cardio Day"

30min Ascending Ladder
20-40-60-80
Cal
DB Box Step Over
Ring Row/ Jumping Pull Up/ Pull Up
DB Squat
Hanging Knee Raise/V Up

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

VO2

""The Daily Grind""

Every 5:00 x 5 sets

In Pairs

500/400m Ski
30 Db Snatch
14 T2B
10 Synchro Burpee

In remaining time Max Cals

Rest 2 Minute

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

"
GYMNASTICS 2/4

Every 2 minutes for 2 sets:
Max unbroken Bar muscle up

-into-

Every 2 minutes for 3 sets:
1 minute of strict chest to bar pull up "

"WITH A PARTNER

15 minutes for Max cal Ski

*alternate every:
15 Line facing burpee

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

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

"

AMRAP 7 minutes
1000m Run
Max strict pull up / banded pull up

rest 3 minutes

AMRAP for 7 minutes
1000/800m Ski
Max push up

rest 3 minutes

AMRAP for 7 minutes
1000/800m Row
Max DB sit up

"

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

"

In Pairs

1000m Row
20 Burpee Broad Jumps
10x25ft DB FR Walking Lunges

1000m Ski
40 Wallballs
20x25ft DB Farmers Carry

AMRAP in remaining time...
500m Row
500m Ski
10x25ft Shuttle Runs

32 Min Cap

"

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

Every 5mins.

400/330m Ski
10 Burpee Touch Rig
14 DB Hang Clean & Jerk 50/35

Next round Start from DB Work up
to Row

TC: 30Mins.

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

ACCESSORY

3 Rounds

8/8 KB Bottoms Up
8 Slamball Throw (to wall) 20/15
10 HSPU

WOD
8 Rounds

5 HSPU/ Pike Push Up
10 Plate OH Lunges 45/25
5 Plate Burpees

FINISH : 100 Sit-Up

TC: 18Mins.

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

MAYHEM

Individual WOD

AMRAP 25 Min

30/24 Cal Bike
12 Power Cleans 135/95#
9 Pull Ups

1 Min Rest

400m Run
5 Dual DB Devils Press 50/35#

1 Min Rest

MINI WARRIOR

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

"
5 ROUNDS
500/400m Row
20 HSPU
30 KB swing (24/16)

*time cap: 30 minutes "

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

GYMNASTICS/ INTERVALS

EMOM 12

1. 10/7 Cal Bike
2. 10/7 Cal Row

WOD
3 Rounds

1. 10/7 Cal Bike
10 Deadlift 185/135
15 Ring Rows

3 Rounds

2. 15/10 Cal Row
5 Deadlifts 225/155
4 Wall Walks

TC: 18Mins.

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

"BENCH PRESS"

Every 2:00 x 5

4 Reps

Heavier than last week

“BUZTY”

EMOM 16

1. 15/12 Cal Ski
2. 15 DB Bench Press
3. 15 Toes To Bar
4. Rest

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

Every 3 x 4

8 Barbell Strict Press RPE7
8/8 DB Box Step Ups

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

6 Lateral Burpees Over a Dumbbell
12 Dumbbell Front-Rack Lunges
24 Double-Unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

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

ADRENALINE

"Pull Up Block"

4 sets
Every 3:00
20 Banded Lat Pullover
12 Renegade Row
20s Hollow Hold

EMOM 20

1) 8-12 Pull Up
2) 10-12 Double DB Thruster
3) 50/40 DU
4) Rest

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

"
WITH A PARTNER

In a 25 minute window

50-40-30-20-10
cal AB
Dual DB Bench Press (2x50/35)

-in remaining time-

Max Dual DB Devils Press (2x50/35)

*share reps however

*RX+ 70/50lb DBs"

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

"

AMRAP for 30 minutes
400m Run or 5 lap Run
30 Wall Ball
20 alt DB snatch (50/35)
10 Burpee box jump over (24/20)

"

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

"

SNATCH

EMOM x10 Mins
1 High Hang Snatch + OHS

"

IN PAIRS

16 Cal Bike
20 Power Snatch @ 5RPE

Rest 1 Min

16 Cal Bike
20 Power Snatch @ 6RPE

Rest 1 Min

16 Cal Bike
20 Power Snatch @ 7RPE

Rest 1 Min

16 Cal Bike
Max Power Snatch @ 8RPE

16 Min Cap"

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

EMOM 24

1. 12/8 Cal Row
2. 15 Plate GTO 45/25
3. 12 Box Jump
4. 15 Hollow Rock

From mins 25 Complete

60 V-Ups

TC: 30Mins.

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

ENDURANCE

10 Rounds

15/10 Cal Ski
10 Angel Pres 50/35
20 Goblet Squat 50/35
10 Box Jump
15 Hollow Rocks

TC: 30Mins.

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