ACCESSORY

3 ROUNDS

10Sec. Hollow Hold
10 V-Ups
10 Sit Up

Straight Into :

10 Cal Ski

Rest 1Min. BTS

WOD

DB Bench Press 2 x 35
S-Pull Ups

7 Cal Ski

TC : 16Mins.

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

LIFTING

3 Sets

10 Unbroken Clean & Jerk

Rest 3Mins. Between Sets

WOD

3-6-9-12-15-18

C&J 85
Down Ups
Wall Balls 14

TC : 18Mins.

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

GYMNASTICS/ SKILL

3 ROUNDS

3 x 10 Sec. HS Hold + Negative
6 Box Pike (Deadstop/Explosive)
20 DU
10 Crossover
5 Double Crossover (Fun)

WOD

3 x 5Mins. AMRAP (Rest 1Min.)

5 S-HSPU/ HSPU
10 DB Hang Snatch 30 (Alt)
20 DU/40 SU

TC : 18Mins.

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

ALL IN!!

3 ROUNDS

50 Front Squats 75
40 Cal Bike
40 BJO
40 TTB

TC : 30Mins.

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

LIFTING

SNATCH

Every 1:30 for 5 Sets

1 Snatch Deadlift
1 Hang Power Snatch
2 Power Snatch

WOD

4 ROUNDS

15-13-11-9
Power Snatches
11 Cal Row
12 Pull Ups/ 6 Muscle Ups
9 Burpees Over Bar

F: 75/85/95/105

TC : 17Mins.

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

6-12-18-24-18-12-6
Shuttle Run

16 DB Snatch 35
24 Air Squats
32 Shuffle Kicks

TC : 30Mins.

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

TEAM OF 2

10 ROUNDS

11 Cal Bike
10 Burpees (sync)
15 BJO (sync)

TC : 30Mins.

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

40 Cal Row

21-15-9
Plate GTO 25
Plate OH Lunges

32 Cal Row
9-6-3
Wall Walks
Pull Up

22 Cal Row
21-15-9
Plate GTO 25
Plate OH Lunges

15 Cal Row

9-6-3
Wall Walks
Pull Up

TC : 30Mins.

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

10Mins. AMRAP

50 DU/80 SU
10 KB Burpee DL 2x16
10 TTB

REST 2

8Mins. AMRAP

40 DU/ 60 SU
10 KB Hang C&J 16
10 Burpees

REST 2

8Mins. AMRAP

30 DU/ 40 SU
5 Burpees
5 KB DL 2x16
5 KB Hang Cleans
5 TTB

TC : 30Mins.

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

50-40-30-20-10

Wall Balls 14
Cal Ski
Push Ups

AMRAP WB Box Step Ups

TC : 30 Mins.

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

HYROX
"Hyrox Race Workout

400m Run
500m Ski
400m Run
20 Cal Assault Bike (leg only)
600m Run
30 Jumping Pull Ups
600m Run
40m Burpee broad jumps
800m Run
500m Row
800m run
80m Weighted Walking Lunges
1km Run
50 Wall Balls

T/C - 45"

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

HYBRID JLT

"Hyrox Race workout"

400m Run
20 Burpees
600m Run
40 Wall Balls (20/14 lb)
800m Run
60 Weighted Lunges (50/35 lb)
1,000m Row/Ski
60 Weighted Lunges 50/35 lb)
800m Run
40 Wall Ball (20/14lb)
600m Run
20 Burpees
400m Run

Cap : 45 minutes

(G.WILLS BENCHMARK)

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

HYBRID JLT

4 Rounds

E2MOM

- Sled Push x 25 Meteres

- Burpees x 25 Reps

- 25/20 Cal Ski

- 200m Run

32 Minutes

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

HYBRID JLT

Row & Throw

10 Rounds Of:

500 Meter Row
20 Wall Balls

- Rest 60 Seconds -

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

HYBRID JLT

General Strength

Back Squats

- Build To A Heavy 10
Every 2 Minutes Do A Set
x 4

Push/Pull Accessories
Superset:

3x8 push press @ moderate to heavy
(2 reps in reserve)

3x8 Pull ups
(60-90s rest between sets)

Tabata - Jump Lunges
20/10
- 8 Intervals

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

HYBRID

30 AMRAP

400 Meter Run
10 Burpee Broad Jumps
- Rest 60 Seconds -

400 Meter Run
100 Meter Farmer Carry
- Rest 60 Seconds -

400 Meter Run
20 Wall Balls
- Rest 60 Seconds -

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

FUNCTIONAL BODYBUILDING

Part A
Chest and Back
12 Barbell Bent Over Rows
12 Banded Chest Flys
rest 90s x 3

Shoulders
12 DB Front Raises
12 DB Lateral Raises
15 Banded Pull Aparts
rest 90s x 3

Part B
Legs and Core
10 DB Front Rack Atlas Squats (heavy)
10 Weighted Sit Ups (DB across chest)

Accessories
100m DB Farmers Carry

Every Break
10 Renegade Rows with Push Up

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

"

PARTNER WORKOUT

5 Rounds
24 Cal Bike
10 Synchro Line Facing Burpees
12 Sandbag Cleans

25-30 Min Cap

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

ADRENALINE

Pull up Block

E3MOM x 4

15 Ring row
30s top plank
10 Ring row
30s Dead Hang

"Dead mans hand"

5 rounds

200m Row
15 Slam ball
200m run

TC: 20 mins

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

VO2

"In and Out"

30 Minute EMOM
1) 10 Double DB Hang Clean and jerk
2) 15/11 Calories; Machine of Choice
3) Rest
4) 12 DB Floor Press
5) 50 Double Unders or 100 Single Unders

Finisher

3 rounds
1:00 Plank
30s rest

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

"3 rounds:
400m Run
20 Dual KB push press (2x16/12)

*rest 3 minutes, then

3 rounds:
400m Run
20 Dual KB squat (2x16/12)

*time cap: 35 minutes

*optional RX+ 2x24/16"

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

"1 minute on / 1 minute off x 15 sets:

1. Max cal Ski

2. Max Down up

3. Max Wall Ball (20/14)

*alternate between 1,2,3 for 5 sets of each"

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

HSPU Strength

EMOM 12
1) HSPU
2) 30s HS Hold Shoulder taps/HS Walk
3) Rest

5 Rounds for time
15 Push Jerks
9 C2B
9 SDHP
(75/55)

(15min)

Deadlift Day
E2:30 x 5
3 Reps
Building

Amrap 12
400m Run
12 Toes to bar
21 KB Swings

AMRAP 35

30 Cal Row
15 Burpee Box Stepovers
20 Cal Ski
Farmers Carry 45m
Rest 1min

AMRAP 35

30 Cal Row
15 Burpee Box Stepovers
20 Cal Ski
Farmers Carry 45m
Rest 1min

Deadlift Volume

EMOM 12
1) Deadlift 10
2) Goblet Squat 10
*Can build in weight here*

E2:30 x 8 Rounds
250m Ski
8 Toes to bar
10 DB snatch

"With a partner

100/80 cal AB
100 alternating DB snatch (50/35)
100 Chest to bar pull up
100 alternating DB clean and jerk
100/80 cal AB

*share reps however

*time cap: 25-30 minutes "

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

"AMRAP for 20 minutes:

20/15 cal Row
20 Dual DB bench press (2x50/35)
20 Dual KB front rack lunge steps (2x24/16) "

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

"Every 6 minutes for 4 sets

400/300m Ski
12 Strict HSPU
10-8-6-4
Squat Snatch

*start at RPE 6 then add weight each set

*scaling: Hand release push up / Power snatch"

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

Friday Cardio Day

With a Parter

10min AMRAP
20 Cal Bike
20 Slams

Rest 2min

10min AMRAP
20cal Ski
20 DB STOH

Rest 2min

x 2 rounds

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

ENDURANCE

"

For-Time Teams of 3

P1 erg
P2 hold
P3 rest

5K ski - Every 1K change the hold:

0-1K = single arm KB hold
1-2K = contralateral FR hold
2-3K = Dual KB FR hold
3-4K = Single KB OH hold
4-5K = Contralateral FR OH hold

Then

5 rounds:
20 Syncro KB swings
20 syncro sit ups

Then

300/250 cal bike - Every 60/50 cal change the hold:

0-60 = single arm KB hold
60-120 = contralateral FR hold
120-180 = Dual FR hold
180-240 = Single KB OH hold
240-300 = Contralateral FR OH hold

Cap: 50

"

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

- Big Friday -

Individual or Team of 2 for Time

50/40 Cal Bike
50 Double Unders
20 Burpee to Target
50/40 Cal Bike
20 Wall Balls

40/30 Cal Bike
50 Double Unders
20 Burpee to Bar
40/30 Cal Bike
20 Wall Balls

30/20 Cal Bike
50 Double Unders
20 Burpee to Bar
30/30 Cal Bike
20 Wall Balls

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

AEROBIC BODYBUILDING

“TABATBRO”

30 ON - 30 OFF

12 Min Block
A - DB Floor Press
B - Laying Flutter Kicks
C - DB Bent over Row
D - Spiderman Plank

12 Min Block
A - DB Standing Shoulder Press
B – Side Plank Hip Lift (Left)
C - DB Romanian Deadlifts
D - Side Plank Hip Lift (Right)

9 Min Block
A – Banded Chest Fly
B – Lateral Raises
C – Back Extensions

(OFF = MACHINE)
(Ski or Bike on the off)

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

"MINI WARRIOR"

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

"STRICT PRESS"

3 Reps x 5 Sets
Go Every 1:30

Add Weight Each Set
(Heavy 3)

“MOM’s GRIP”

EMOM 20
Min 1: 14/11 Cals Ski
Min 2: 10 Shuttle Run (25FT)
Min 3: 14 American KB Swings
Min 4: 14 Chest To Bar Pull Ups

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

"Back Squat"

3 Sets of 10 at 95% of 20RM

Go every 3mins

Every 2 x 4

15 Burpees to Target
10/6 Cal Bike

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

5-10-15-20-15-10-5

DB Thrusters 2 x 25
Down Up
Pull Ups/ Jumping/ Ring Row

TC :30Mins.

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

3 ROUNDS

20 DB Snatch 50/35
30 DB OH Lunges (15/15)
40 Push Ups
1000/800m Row

TC : 30Mins.

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

5-10-15-20-15-10-5

DB Thrusters 2 x 35/25
Down Up
Pull Ups/ Jumping/ Ring Row

TC :30Mins.

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

"

In Pairs

100 Slams
80m Burpee Broad Jumps*
100 DB Reverse Lunges @ 1xDB
10x50ft Shuttle Runs
100 SA DB S2OH
100 A-Jumps

*Perform 400m Ski between each movement

*25ft / 8m increments

Set Ski up under rig with stake of 2x45lb in front.

L1- >20lb
L2- 22.5-25lb
L3- 30lb
Spicy - 35lb

35-40 Min Cap

"

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

"
In Pairs

100 Slams
80m Burpee Broad Jumps*
100 DB Reverse Lunges @ 1xDB
10x50ft Shuttle Runs
100 SA DB S2OH
100 A-Jumps

*Perform 400m Ski between each movement

*25ft / 8m increments

Set Ski up under rig with stake of 2x45lb in front.

L1- >20lb
L2- 22.5-25lb
L3- 30lb
Spicy - 35lb

35-40 Min Cap"

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

ACCESSORY

3 Rounds

10 Thorasic Plate Stretch 10
10 Ring Dips/ Banded/Negatives
1min Plank
30sec Deadhang

WOD

7 Rounds

8 Cal Ski
5/5 KB Hang Snatch 16
8 Ring Dips/ Box Dips

TC: 16Mins.

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

ENDURANCE

TEAM OF 2

100/80 Cal Bike
100 Push Ups

80/65 Cal Bike
100 Squats (sync)

60/45 Cal Bike
100 Plate GTO 45/25

40/30 Cal Bike
100 Sit Up (sync)

TC:30Mins.

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

GYMNASTICS/ INTERVALS

EMOM 8

1. 12/8 Cal Row
2. 8 Strict Pull Up

WOD

21-15-9

* Cal Row
* Burpee Over Rower

REST 3

9-15-21

* Burpee Over Rower
* Cal Row

TC:18 Mins.

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

ACCESSORY

3 Rounds

10 Thorasic Plate Stretch 15/10
10 Ring Dips/ Banded/Negatives
1min Plank
30sec Deadhang

WOD

7 Rounds

12/8 Cal Ski
5/5 KB Hang Snatch 24/16
8 Ring Dips/ Box Dips

TC: 16Mins.

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

MAYHEM

INDIVIDUAL WOD

5 Round For Time

40 DU
30 Wall Walls 20/14#
20 Burpees
10 Dual DB Hang Snatches 50/35#

TC: 30 Mins

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