Olympic Lifting

Week 2

A – Snatch (Full) – 5×2 @ 65–70% 1RM

B – Overhead Squat – 3×5 @ moderate weight

WOD

Alter Ego
Every 3:00 x 5 sets
5 deadlifts @ 70-75%
rest 15 seconds
15 wall balls 20/14

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

AMRAP 4 min x6 rounds

Rounds 1 and 5:
500 mts run (400 +100mts)
Max Cal Bike

Rounds 2 and 6:
50 Wall balls (20/14)
Max DU

Rounds 3 and 7:
30/24 Cal Bike
Max Toes to bar

Rest 2 min after each set

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

In Pairs

AMRAP 10
100/80 Cal Ski
80 mts burpees broad jumps
Max Cal Row

2 min rest

AMRAP 10
120/100 Cal row
100 Wall balls
Max Cal ski

2 min rest

AMRAP 10
100/80 Cal ski
100 mts DB walking Lunges
Max Cal Row

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

HYBRID

Amrap 15

5-10-15-20 etc
Cal row
10 burpee broad jumps
15 wall balls

Rest 5

Amrap 15
5-10-15-20 etc
Cal ski
20 walking lunges
15 kettlebell swings

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

Handstand walking Practice 15mins

3 Rounds for Time

800m row
20 Dual DB hang Squats cleans 2 x 35/22.5
5 Wall Walks

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

"

DEADLIFTS

5 Sets:

5 Deadlifts @RPE 7
20-25s L-sit hold (30"" boxes)

15Min AMRAP:

12 Cal ski erg
12 Slam ball cleans (over shoulder)
12 Box jumps (24"")

L1 - 15lb
L2 - 25lb
L3 - 35lb
SPICy - 45lb

"

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

CROSSFIT

PARTNER WOD

YGIG, Share However (Unless Stated)

3 ROUNDS
30/24 Cal Row
100m Dual KB Farmers Carry 24/16kg
30 Burpees to Target

3 ROUNDS
400m Run (Together)
30 Pull ups
20 KB Hang Snatch
15 Sync KB Goblet Squats

Cap 35min

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

"

8 Min AMRAP

5-10-15-20...ect..

Cal Bike
Cal Row

Rest 2:00

8 Min AMRAP

5-10-15-20...ect..

DB Goblet squat
Burpee over DB

Rest 2:00

X2

(Total 38Mins)

**Start from the beginning for round 2

"

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

Push pull Hypertrohy Week 3

A1 Barbell RDL 4 x 12
A2 Strict Press 4 x 12

Add 5/10lbs on last week

Rest 90s between sets

WOD

Sit down Grace

For time

30 Squat clean and jerks 135/95

(no thrusters allowed)

TC :10Mins.

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

Push Pull Hypertrophy Week 3

A1 Barbell RDL 4 x 12
A2 Strict Press 4 x 12

Add 5/10lbs on last week

Rest 90s between sets

WOD

Sit down Grace

For Time

30 Squat clean and jerks 135/95

(no thrusters allowed)

TC: 10Mins.

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

"

Strength (3/4)

Every 2 minutes for 6 sets:
2 Deadlift

*add weight each set - aim to increase load from last week

AMRAP for 10 minutes:

3-6-9-12-15-18... etc
Thruster (95/65)
Chest to bar / Pull up

*30 Double under after each set

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

Week 2/4
Back Squats
6-4-4-2-2

* Start at 70% of 1 RMBS or RPE 7

5 Rounds
500/400 mts ski
15 mts Dual DB Lunges (2x50/35)

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

"

With a partner

4 sets:
6 minutes on / 2 minutes off
1.
40/30 cal Ski
30 partner Wall Ball
Max Burpee to Ski

2.
30 Partner Wall Ball
40/30 cal Ski
Max Burpee to Ski

*share however - 1 works. 1 rests.

*alternate for 2 sets of each

*partner wall balls

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

"Teams of 2"

3.6/3.2km Row

Every 3:00 including 00:00

A) 20 Dual DB Power Clean
20 Sync Sit Ups

B) 20 Pull Ups / 32 Ring Rows
20 Sync Air Squats

C) 20/17 Ski
Circle Fountain Run together

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

WEEK 1/5 – Strict Press

EVERY 2MINS

5×5 @ 65-70%

Accessory

3× 15/20 Banded Pull Aparts
3×15 Banded Face Pulls

Amrap 15

2-4-6-8-20
Strict Pull Ups

15/12 Cal Row
10 Front Squats 115/85lbs

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

EMOM x15 min

Min 1: 12/9 Cal Bike
Min 2: 3-5 Wall walks
Min 3: 15 KB Swing (53/24)

EMOM x15 min

Min 1: 12/9 Cal Ski
Min 2: 5 Devil Press (2x50/35)
Min 3: 10 Box Jump (30/24)

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

Back squat

Every 2min x6

3 back squats

round 1 = 70%
round 2 = 80%
rounds 3-6 = 90%

Mixed Modal

For time

3 rounds

10 pull up
10 thruster, 95/65

- rest 90sec -

2 rounds

10 C2B
10 thruster, 115/75

- rest 90sec -

1 round

10 bar MU
10 thruster, 135/95

16min cap
12min target

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

Lower strength

3 rounds

20m sled push, heavy
40 alt lunges, hand behind head

3 rounds

20 alt goblet step up, heavy
40 tall plank knee to elbows

Threshold intervals

8 rounds

30sec on // 90sec off

Max cal bike
- - -
Max cal row

4 rounds of each, full senders
Big effort, lots of rest

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

EMOM x15mins.
Min 1: 12/9 Cal Bike
Min 2: 3-5 Wall walks
Min 3: 15 KB Swing (53/24)

EMOM x15 mins.
Min 1: 12/9 Cal Ski
Min 2: 5 Devil Press (2x50/35)
Min 3: 10 Box Jump (30"/24")

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

EMOM x15 mins.

Min 1: 12/9 Cal Row
Min 2: 3-5 Wall walks
Min 3: 15 KB Swing (53/24)

EMOM x15 mins.

Min 1: 12/9 Cal Ski
Min 2: 5 Devil Press (2x50/35)
Min 3: 10 Box Jump
(30/24)

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

"

UPPER BODY DAY

Every 90s x 12

1. 6 Strict press (4s eccentric)

2. 6 Strict pull ups

**Scale for pull ups = Banded pull ups or feet supported on low bar.

2 Rounds:

15 Cal bike
15 Double DB push press

Rest 2:00

2 Rounds:

10 Cal bike
10 Double DB devils press

"

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

CROSSFIT

TTB Strength

EMOM 8

1) 10 Kip swings with AbMat between feet
2) 15 Plate OH Sit Ups

For Time:

INDIVIDUAL WOD

6 Rounds For Time:

50 DU
12 Dual DB Box Step Ups
10 TTB
8 Dual DB Hang Cleans

Cap: 15min

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

"

2Mins on; 1Min off x 10 (5 sets on each station)

1. 250m Ski erg + Max jumping pull ups

2. 16 Shuttle runs + Max SDHP

Finisher:

40s on; 20s off x 6

Side plank

(3 Sets e/s)

"

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

"

With a partner

Every 6 minutes for 4 sets:
36/24 cal Ski
18 Syncro Burpee over bar
Max Snatch (squat or power)

*loading: 95/65 - 115/85 - 135/95 - 155/105

*share however - 1 works. 1 rests.

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

6 Rounds
40 Sec ON 20 Sec OFF
Burpees over line
Sit ups
100 mts run
Slam ball
Rest

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

"

EMOM for 28 minutes:

1. 2 lap Run
2. 16 V-up
3. 14 alternating DB clean and jerk
4. 12/9 cal AB

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

Block 1) Every 3:30 x4

10/10 DB Bulgarian Split Squat
10/10 DB Bent Over Row

Block 2) *21*15*9 | TC: 16’

-DB Hang Snatch
-Burpee Over DB
-Cal Bike
* 100 S.U

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

WEEK 1/5 – Deadlift

EVERY 2MINS

5 @ 65%

5 @ 75%

5 @ 85%

Accessory: 3×12 Glute Bridges (bodyweight or light load only.

3 Rounds for Time

20/15 Cal Assault Bike
20 Alt DB Snatch 1 x 50/35lbs

GO HARD!

TC12

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

Teams of 3

100/80 Cal Row/Ski (both machines working same time.
90 Toes to Bar
40 Synchro DB Snatch (whole team)
90 Burpee to target
40 Syncro goblet squats (whole team)
100/80 Cal Row/Ski (both machines working same time.

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

Strict press

Every 2min x6

3 strict press

round 1 = 70%
round 2 = 80%
rounds 3-6 = 90%

Aerobic conditioning

In pairs

25minAMRAP

10 rounds, 5 runs each
P1 = 400m run
P2 = 10 DB push press, 2x50/35 + max cal bike

Once 10 rounds finish, continue max cal

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

Olympic lifting

3 rounds
1 snatch deadlift
1 hang snatch pull
1 high hang power
1 OHS
~40-60%

3 rounds
1 high hnag snatch
1 hang snatch
1 snatch
~60-70%

5 rounds
1 squat snatch
Build to a heavy single

4 rounds
40, 2 count flutter kicks
40sec tall plank

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

Hybrid Race Conditioning

For time

1,600m run
120 cal machine
80 wall ball
60 burpee
800m run
60 cal machine
40 wall ball
20 burpee
400m run
30 cal machine
20 wall ball
10 burpee

45min cap

42min target

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

Strength

EMOM12

1 - 20s tall plank max DB bent over rows
2 - Rest
3 - 10s chin over bar/top of ring row hold max push ups
4 - Rest

Workout

EMOM for 15Mins.

4 Burpees
6 Air Squats
8 sit ups
10 slam balls

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

AMRAP 20 mins

400m Row + Max unbroken Jump MU/Chest to bar pull ups

400m Ski + max unbroken HSPU

Score is total Gymnastics

WOD

Cash Out

3/4 sets

20s Copenhagen Plank each side
20 Hollow rocks

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

Snatch or Clean & Jerk

5×3 @ 65-70% 1RM

Rest 2–3 min

Accessory – Snatch Pull / Clean Pull

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

Rest 90–120s

Cash-Out – Single-Leg FR Forward Lunge

3×10 per leg

Rest 30–60s

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

COMPETE
Teams 4
Buy in - 20 team sync down ups

48-32-18
Sync deadlifts (2 person)
1 lap run (All 4)
Sync box jumps (2 person)
1 lap run
Sync power cleans (2 person)
1 lap run

Buy out - 20 team sync down ups

Rest 3
100 hollow rocks
Every break 20 jump lunges "

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

4Mins. On 1 Mins. Off x 4

2-4-6-8-10 etc

Plate Ground To Overhead
ASir Squats
AB Mat Sit Ups

Pick Up Where You Left Off Each Round

Cash Out

100 DB Russian Twists

EMOM 5/5 RENAGADE ROWS

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

AMRAP 20 Mins.

400m Row + Max Unbroken BMU/Chest To Bar Pull Ups

400m Ski + Max Unbroken HSPU

Score Is Total Gymnastics

Cash Out

3/4 Sets

20s Copenhagen Plank Each Side
20 Hollow rocks

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

In Pair:

12 Minute Row

Rest 90 secs

12 Minute Ski

Rest 90 secs

12 Minute Bike

As

100m Send it
100m Steady
100m Send it
8 Cal Send it
8 Cal Steady
8 Cal Send it
Then Swap with Partner

8 Cal Bike

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

CROSSFIT

TURF LIFTING

EVERYDAY | INTERMEDIATE
|
3 Deadlift | 1 GTOH
1 Clean |
1 STOH |

In 5min Build to 80%

Every 90sec x 5

1 Lift

Partner WOD

YGIG, Share However

10min AMRAP

20/16 Cal Bike
20 Partner Wall Balls 20/14#
6 Clean & Jerks 135/95#

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

"

WARRIOR WEDNESDAY

In pairs

30 Min AMRAP:

Buy in:

2000m Row

Then:

10 Rounds YGIG:

15 Wall balls
9 Burpees

1000m Row

Then:

AMRAP rounds YGIG:

15 Slam balls
9 Slam ball sit ups

"

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

"

Strength (3/4)

Every 2 minutes for 5 sets:
4 Strict Press

*add weight each set - aim to increase load from last week

For time:

800m Run
30 Muscle up (bar or ring)
800m Run

*time cap: 15 minutes

*scaling:
level 1 - 30 Jumping Variation
level 2 - 15-20 Muscle up
level 3 - As prescribed

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

(Iso-Dynam. Gymnastics)
EMOM x12
Min 1: 10 Sec chin over the bar hold + Max Commando
Min 2: Rest
Min 3: 20 sec Ring Top Hold + Max DB Push ups
Min 4: Rest

AMRAP 16
40 DB Step overs (1x50/35)
30 DB Hang clean and jerks (1x50/35)
100 DU
20 Pull ups
5 Wall walks

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

"

30 minutes for quality:

6-8 Strict Pull up / Banded strict pull up
8-10 Dual DB bench press
1 lap Dual DB farmer carry
1 minute Front Plank
30 second Side Plank (each side)

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

Block 1
Test Day
a) 1km Row
Rest 3:00
b) 1km Ski

Block 2:
EMOM 9'
a) 18/15 Cal Row (Sc: 15/12)
b) 10 DB Hang C&J + Max Box Jump Over
c) REST

EMOM 9'
a) 18/15 Cal Ski
b) 20 KB Swings + Max KB Squats
c) REST

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

3 Rounds – Teams of 2

Row: 800m/600m

Assault Bike: 40/30 Cal

Ski: 800m/600m

RX+ 1000m/800m 60/50 Bike

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

Strength

Emom 12

1 - 20s tall plank max DB bent over rows
2 - Rest
3 - 10s chin over bar/top of ring row hold max push ups
4 - Rest

Workout

EMOM for 15 minutes
4 Burpees
6 Air Squats
8 Sit Ups
10 Slam Balls

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

Gymnastic skill

Every 60sec x12
2x HS walk to wall, 2-4m

- - -

5 negative HSPU

- - -

10-15 seated pike lifts

Or

Gymnastic strength

Every 60sec x12

12 alt tall kneeling KB press

- - -

5-10 pike push up

- - -

10-15 seated pike lifts

Mixed Modal

5 rounds for time

40 DU
20 alt DB lunge, 2x50/35
10 T2B

18min cap

15min target

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

Mixed Modal Conditioning

Every 3:30min x10

100m sled push, 150/100kg
- - -
50/35 cal bike
- - -
60 goblet step up, 24/16 kg
- - -
50/35 cal ski
- - -
40 DB hang clean and jerk, 2x50/35

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

7 Rounds For Time

300m/250m row
10 toes to bar
8 slam ball bear hug squats
2 wall walks

every 3mins. 10/7 Cal bike

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

Olympic Lifting

Week 2

A – Snatch (Full) – 5×2 @ 75–80% 1RM

B – Overhead Squat – 3×4 @ moderate weight

WOD

12min ladder

2-4-6-8-10 ETC
Front squats 95/65
Burpee over bar
Power Snatch 95/65

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

"

BARBELL WARRIOR

For time:

1500m Row

3 Rounds:

16 Hang Clean
12 Synchro Burpee over bar

1500m Ski erg

3 Rounds:

16 Hang clean and jerk
12 Synchro burpee over bar

Time Cap = 28-30 Mins

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

"

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

HYROX
In pair:
12 minute Row
-rest 90 secs-
12 minute Ski
-rest 90 secs-
12 minute C2

As
100m send it
100m steady
100m send it
Then swap with partner
*200m on c2 bike "

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

7 Rounds For Time

250m Row
10 Toes To Bar
10 Slam Ball Bear Hug Squats
10 Slamballs

Every 3Mins. 7 Cal Bike

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

Olympic Lifting

Week 2

A – Snatch (Full) – 5×2 @ 75–80% 1RM

B – Overhead Squat – 3×4 @ Moderate Weight

12Mins. Ladder

2-4-6-8-10 ETC
Front Squats 95/65
Burpee Over Bar
Power Snatch 95/65

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

"

BARBELL WARRIOR

For time:

1500m Row

3 Rounds:

16 Hang clean
12 Synchro burpee over bar

1500m Ski erg

3 Rounds:

16 Hang clean and jerk
12 Synchro burpee over bar

Time cap = 28-30 Mins

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

"

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

"

BOOTY DAY

5 Sets:

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

Rest 1:00-1:30 between sets

**Heavy hip thrusts for all sets, moderate weight for the goblet squat.

12Min AMRAP

4-8-12-16-20….

Russian KBS
Lunge wall ball

L1 - 15-20lb
L2 - 22.5-5lb
L3 - 30lb
SPICY - 35lb

"

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

METCON

INVIDUAL WOD

40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Max Cal Bike
2. Hanging Leg Raises

Rest: 1'

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

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. 12/9 Row Calories
2. 20 V-Sit Ups
3. 12/9 Bike Calories
4. 30 Plate Russian Twists

(30 Mins)

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

"

METCON BOOTY DAY:

6 Min AMRAP:

3 Rounds:
12 box step ups
12 KBS

Max Cal Bike in remaining time

Rest 2:00

6 Min AMRAP

3 Rounds:
20 Jumping lunge
20 Sit ups

Max cal bike in remaining time

Rest 2:00

x 2 Times through

"

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

"

Mixed Modal

6 sets:
4 minutes on / 2 minutes off

1.
9-12-15-18-21...etc
cal Row
cal Ski

2.
9-12-15-18-21...etc
cal AB
Down up

*start from the begining each set

*alternate between 1 and 2 for 3 sets of each

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

42 min Total (90% Effort)
45 sec ON 75 sec OFF
Cal Bike
Cal Row
Cal Ski

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

"

3 rounds:

800m Run
40/30 cal Row
20 single DB box step ups (24/20)

*time cap: 30-35 minutes

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

AMRAP 36' | Teams of 2

3 ROUNDS

6 Fountain Run Relay (3 each)
8 Lengths Burpee Broad Jump
60 Wall Ball

Buy Out: Max Cal Bike

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

Handstand Push Ups

Amrap 5 Max reps

or

Amrap 5

30s Handstand hold + 6 Box Pike push ups.

AMRAP 20 minutes:

500m/$00m Row
8 Bar Muscle up / Jumping BMU
10 Push Up
12 Box Jump Over (30/24)

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

Every 5 mins x 6

A - 24/20 Cal Bike + 30 Ketttlebell Swings

B - 500m/400m Row 20 Wall Balls

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

Deadlift

Every 2min x6

2 deadlift

round 1 = 70%
round 2 = 80%
rounds 3-6 = 90%

Barbell intervals

Every 5min x3

12 burpee over bar
power clean
9 burpee over bar
power clean
6 burpee over bar
power clean

Round 1 = 9-6-3, 135/95
Round 2 = 6-4-2, 155/115
Round 3 = 5-3-1, 185/135

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

Functional Body Building

BB bench press
14 - 12 - 10 - 8
20 band pull aparts, palm sup

3 rounds
8/8 Half kneeling DB press
12 seated band row, heavy band

3 rounds
12 DB curl, back against rig
12-20 narrow kneeling push up

3 rounds
10 alt hanging knee raise, 2sec hold
10 abmat sit up, 3sec down

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

Hybrid Race Conditioning

In pairs

Every 15min x3

150 cal row
1,200m run
150 cal row
- - -
150 cal ski
1,200m run
150 cal ski
- - -
150 cal bike
1,200m run
150 cal bike

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

With a Partner

AMRAP for 30 minutes:

20/15 cal AB
10 synchro Down up
20 alternating DB clean and jerk
10 synchro Down up
20 S/A DB box step ups

*share reps/cals however

*add 5 reps to all movements each round

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

Teams of 2

Part 1 – 3 Rounds

30/24 Cal Row

30/24 Cal Ski

60 Double Unders

Rest 2 minutes after 3 rounds

Part 2 – 2 Rounds

60/48 Cal Row

60/48 Cal Ski

120 Double Unders

Rest 2 minutes after 2 rounds

Part 3 – 1 Round

120/92 Cal Row

120/92 Cal Ski

240 Double Unders

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

Hybrid Doubles

""Buy in: 1km Run (together)
1km Row
200m Farmer Carry
80 Weighted Box Step Up
100 WB
80 KBS
60 Burpee Broad Jump
1km Row
Buy out: 1km Run (together)

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

With A Partner

AMRAP for 30 Mins:
15 Cal Ski
10 synchro Down Up
20 Alternating DB Clean and Jerk
10 synchro Down Up
20 S/A DB Box Step Ups

*share reps/cals however

*Add 5 Reps To All Movements Each Round

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

Teams of 2

Part 1 – 3 Rounds

30/24 Cal Row

30/24 Cal Ski

60 DU

Rest 2 Mins. After 3 Rounds

Part 2 – 2 Rounds

60/48 Cal Row

60/48 Cal Ski

120 DU

Rest 2 Mins. After 2 Rounds

Part 3 – 1 Round

120/92 Cal Row

120/92 Cal Ski

240 DU

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

HYROX Race Workout:

1km Run
40 Burpees to plate
40 Weighted Lunges
40 Wall Balls

800m Run
30 Burpees to plate
30 Weighted Lunges
30 Wall Balls

400m Run
20 Burpees to plate
20 Weighted Lunges
20 Wall Balls

200m Run
10 Burpees to plate
10 Weighted Lunges
10 Wall Balls

T/C - 40

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

COMPETE
Teams of 2
1.5km row (~6)
4 laps sandbag carry (3)

40 sync hang snatch (2)
30 Sandbag squats (2)
40 sync hang CJ (2)
30 sandbag squats (2)

1.5KM row cash out (6)
26min cap
Rest 2
100 hollow rocks
Every break 10 push-ups"

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

"

CARDIO DAY

EMOM30

1. 8-12 Cal row
2. 30 Sit ups
3. 8-12 Cal ski
4. Max reps burpee broad jumps
5. REST

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

"

CARDIO DAY

EMOM30

1. 8-12 Cal row
2. 30 Sit ups
3. 8-12 Cal ski
4. Max reps burpee broad jumps
5. REST

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

CROSSFIT

INDIVIDUAL WOD

25min AMRAP

400m Run
12 Front Squats 135/95#
8 Burpee Over Bar
4 Bar Muscle Up

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

With a partner

For time:
100 Wall Ball
50 V-ups
50 Power Cleans (135/95)
100 Push up
50 Power Cleans
50 V-ups
100 Wall Ball

*share reps however - 1 works. 1 rests.

TC: 25Mins.

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

(Unilateral Squat-Push)
3-4 Sets (moderate weight)
10-12 Landmine Single leg Deadlift
10-12 Landmine Half kneeling Single arm Press
Rest 2 min bt sets

In pairs
4 sets Each YGIG (Full rounds)
4 Power Snatch (135/95)
4 Toes to bar

3 sets Each YGIG (Full rounds)
8 Power Snatch (115/75)
8 Toes to bar

2 sets Each YGIG (Full rounds)
12 Power Snatch (95/65)
12 Toes to bar

1 set Each YGIG (Full rounds)
16 Power Snatch (75/55)
16 Toes to bar

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

"

Strength (3/4)

Every 2 minutes for 6 sets:
2 Back Squat

*add weight each set - aim to increase load from last week

4 rounds:

15 Toes to bar
12 Dual DB box step overs (2x50/35 - 24/20)
9 Strict HSPU

*time cap: 12 minutes

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

"

For time:

10-20-30-40-50
cal Ski
Push up
KB swing
Box jump w/ step down

*time cap: 32 minutes

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

Block 1)Every 3:00 x4

8 Dual DB Front Squats
8 DB Push Ups
12 Toes to Bar

Block 2) Every 3:00 x4

12 Lying MB Leg Curl
12 MB Sit-Ups
12/9 Cal Row/Ski

Coach’s Finisher: Arms/Shoulder

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

Every 5min x4

12 Burpee over bar
Power Clean
9 Burpee over bar
Power Clean
6 Burpee over bar
Power Clean

Round 1 = 9-6-3, 135/95
Round 2 = 6-4-2, 155/115
Round 3 = 5-3-1, 185/135
Round 4 = 1-1-1 Pick Max load

-Core on the floor-

3 rounds or best effort in 10mins.

21 Hollow Rocks
15 Ab mat Sit Ups
9 V-ups

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

With a Partner

AMRAP for 30 minutes:

20/15 Cal AB
10 Synchro Down up
20 Alternating DB clean and jerk
10 Synchro Down up
20 S/A DB box step ups

*share reps/cals however

*add 5 reps to all movements each round

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

Pull up strength

Every 60sec x10

10 - 8 - 6 - 4 - 2 strict pull up

- - -

20 - 16 - 12 - 8 - 4 push up

Partner workout

In pairs

Every 7min x4

500m row
400m run
30 front squats, 135/95
Max shoulder to over head, 135/95

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

Tempo intervals

Every 6min x6

1,000m ski
- - -
80/60 cal bike

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

4mins. on 1 min off x 4

2-4-6-8-10 etc

Dual DB ground to overhead
air squats
ab mat sit ups

pick up where you left off each round

Cash out :
100 DB russian twists

EMOM 5/5 RENAGADE ROWS

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

With a Partner

For time:
100 Wall Ball
50 V-ups
50 DB cleans
100 Push up
50 DB cleans
50 V-ups
100 Wall Ball

Share Reps However - 1 works. 1 rests.

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

"Hyrox race workout:

1km run
40 Burpees to plate
40 Weighted Lunges
40 Wall Balls

800m Run
30 Burpees to plate
30 Weighted Lunges
30 Wall Balls

400m Run
20 Burpees to plate
20 weighted lunges
20 Wall Balls

200m Run
10 Burpees to plate
10 weighted Lunges
10 Wall Balls

T/C - 40"

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

Strength

EMOM 12

1 - 20s plank max DB Bent Over Rows
2 - Rest
3 - 20s Ring Row + Max Push Ups
4 - Rest

Workout

EMOM for 12 Mins.

1-10 Burpees
2-20 Air Squats
3- 20 Sit Ups
4- 12 Push ups

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

"

With a partner

5 rounds:
10 Wall Walk
20 Power Cleans (115/85)
30 Front Squats

*time cap: 25 minutes

*optional Rx+ 135/95lbs

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

"

FRONT SQUATS

Every 2:30 x 4

6 Front squats
30s Double KB front rack hold

**Front squats increase accross the sets.

AMRAP12:

20 Cal row
20 KB cleans
10 Burpees

"

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

EMOM10

toes to bar 25% of max reps

or

if you don't have toes to bar

3/4 sets

10 straight arm banded lat pull downs
10 supine toes to bar
10 perfect beat swings as big as possible

Rest as needed

WOD

3 ROUNDS

800m Row
20 Dual DB hang squat cleans 35/22.5

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

"

EMOM for 28 minutes:

1. 12/9 cal AB
2. 10-12 Dual DB bench Press
3. 12/9 cal AB
4. 6-8 Strict Pull up

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

"

EMOM for 28 minutes:

1. 12/9 cal AB
2. 10-12 Dual DB bench Press
3. 12/9 cal AB
4. 6-8 Strict Pull up

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

SKILL: Ring/ Box Dips
(Note for coach: 5-10' Practice Isometrics at the top and bottom of rings)

EMOM 6'
A) 8-10 Strict Dips
B) 15 Hanging Strict Knee Raises

EMOM 6'
A) 10 Close Grip DB Floor Press
B) 20/20' Side Plank

WOD

16' AMRAP | In Teams of 2
20*30*40*...

Cal Bike
S.A DB Push Press
DB Lunges (P2: Sync bodyweight lunges)
*6 Wall Walks

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

BB club

A:

3 rounds

Every 30sec x3

1 squat clean

- rest 90sec -

80 - 85 - 90%

For Time

In pairs

@ 0min
1,500m row
30 deadlift, 315/225

@ 10min
1,500m ski
20 clean, 225/135

@ 20min
3,000m bike
10 snatch, 135/95

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

For time

3 rounds

400m run
30 cal ski
20m burpee broad jump

3 rounds

400m run
30 cal row
20 wall balls

3 rounds

400m run
30 cal bike
20 alt sand bag lunges

50min cap

45min target

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

In Pairs

AMRAP 10
100/80 Cal Ski
80 mts burpees broad jumps
Max Cal Row

2mins. rest

AMRAP 10

120/100 Cal row
100 Wall balls
Max Cal ski

2min rest

AMRAP 10
100/80 Cal ski
100 mts DB walking Lunges
Max Cal Row

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

Back squat

Every 2min x6

1 back squats

round 1 = 75%
round 2 = 85%
rounds 3-6 = 95%

Accessory

Every 2min x3

8 alt back rack BB lunges

Mixed Modal

For time

21 pull up
7 squat clean
15 pull up
5 squat clean
9 bar MU
3 squat clean

RX: 185/125

10min cap
7min target

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

Lower strength

4 rounds

8 DB RDL, 2xDB
8/8 single leg hip thrus
30/30m single arm farmers carry

Threshold intervals

Every 90sec x12

15/10 cal ski
- - -
15/10 cal row
- - -
15/10 cal bike

Aim is <45sec work!

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

Strict press

Every 2min x6

1 strict press

round 1 = 75%
round 2 = 85%
rounds 3-6 = 95%

Aerobic conditioning

In pairs

Every 5min x6

100/80 cal bike
- - -
100/80 cal row
- - -
100/80 cal ski

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

Olympic lifting

3 rounds

1 clean deadlift
1 hang clean pull
1 high hang power clean
1 push jerk

~40-60%

3 rounds

1 hang clean
1 push jerk
1 hang squat clean
1 split jerk

60-70%

5 rounds

1 clean and jerk
Build to a heavy single

4 rounds

20sec hanging knee raise
20 alt v-ups

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

Hybrid Race Conditioning

For time

Every 5min x8

1,000m run
- - -
1,000m ski
- - -
1,000m run
- - -
100m burpee broad jump
- - -
1,000m run
- - -
1,000m row
- - -
1,000m run
- - -
100m sled push

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

Gymnastic skill

Every 90sec x8

3 T2B + 2 C2B + 1 BMU x1-2
- - -
6-8 false grip ring rows

Or

Gymnastic strength

Every 90sec x8

4-6 strict chin up
- - -
6-8 false grip ring rows

Mixed Modal

Every 2min x10

50 DU + 10 HSPU
- - -
10 burpee + 15 T2B

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

Mixed Modal Conditioning

In pairs

4 rounds

50 wall balls
40 cal bike
30 alt DB step up 2xDB
20 burpee bar touch
100m farmers carry

40min cap
36min target

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

Deadlift

Every 2min x6

1 deadlift

round 1 = 75%
round 2 = 85%
rounds 3-6 = 95%

Barbell intervals

6 rounds

90sec on // 90sec off

20/15 cal row
max power snatch, 135/95

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

Functional Body Building

Bent over BB row
14 - 12 - 10 - 8
10/10 half kneeling lat pull down

3 rounds

10/10, 3pt stance DB row, 2sec pause
10/10 half kneeling landmine press

3 rounds

12 banded BB curl, 3sec down
12 DB skull crusher, 2xDB

3 rounds

6/6 half kneeling paloff press, 3sec hold
20 seated KB Russian twist

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

Hybrid Race Conditioning

In pairs

For time

1,200m run
120 cal bike
120m sandbag walking lunge
1,000m run
100 cal bike
100m sandbag walking lunge
800m run
80 cal bike
80m sandbag walking lunge

45min cap
40min target

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

Pull up strength

10 rounds

5 strict pull up
10 DB floor press

-15min cap -

Partner workout

In pairs

10 rounds for time

P1 = 200m run
P2 = 9 deadlift, 6 hang power clean, 3 shoulder to overhead

RX: 155/115

24min cap
20min target

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

Upper strength

3 rounds

10/10 half kneeling DB press
20 alt gorilla row
20 DB dead bug, 2xDB

30minAMRAP

20/15 cal row
- 30sec rest -
20/15 cal ski
- 30sec rest -
20/15 cal bike
- 30sec rest -

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

A:
Every 90sec x8

1 hang power snatch
1 low hang power snatch

Build to 80%

For Time

In pairs

21 snatch
21 overhead squat
400m run
15 snatch
15 overhead squat
400m run
9 snatch
9 overhead squat
400m run

RX: 135/95

18min cap
15min target

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

For time

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

50min cap
45min target

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