VogueFit

TTB STRENGHT
12 min AMRAP

10 Weighted Sit Ups
10 Side to Side Ball Slams
Max Hanging Knee Tuck Hold
Rest 60 sec

Individual Workout

15min AMRAP
2-4-6…

ALT. DB Snatch
Burpee Over DB
TTB

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

Prep
10 alt worlds greatest stretch
6 walk out
12 alt reverse lunge w/ rotation
20 bear crawl shoulder taps
6/6 split stance DB RDL

Metcon
In pairs
@ 0min
100 cal bike
800m farmers carry
100 T2B

@ 15min
100 cal row
80 deadlift, 225/155
80 pull up

@ 30min
100 cal ski
80m sled pull, 150/100kg
60 C2B

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

Olympic lifting

3 rounds
1 snatch pull, 1 hang snatch pull, 1 hang power snatch, 1 hang squat snatch, 1 OHS upto 40%
3 rounds
3x 1 power snatch, 1 paused hang power snatch, 1 paused hang squat snatch 40-60%
5 rounds
1 hang power snatch, 1 hang squat snatch 60-75%
Every 90sec x5
3 power snatch 60%
3 rounds
3 snatch balance 40-50%

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

Prep
Forward/backward leg swings
Lateral leg swings
Reverse lunge w/ OH reach
Pogos

Prep movements

Race
For Time
800m run
60 cal bike
40 burpee pull up
800m run
60 cal row
40 burpee box step over
800m run
60 cal ski
40 alt devils press
40min cap
35min target

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

5 SETS

:20 handstand shoulder taps
:40 rest
Then :
Hand Stand Walk Practice

WOD

AMRAP 25 With A Partner:
600m Ski
- 6 Wall Walks
100 Walking Lunges

RX +
- Handstand Walk 40m

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

Part A – Skill Flow (10Mins. Continuous, Not MAX Effort)

30s Handstand Shoulder Taps
30s Rest
30s DB Bench Press
30s Rest

Part B – AMRAP 20

6 Wall Walks
20 Box Step-Up DB (35/25)
30 DU (or 60 singles)

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

5 RFT:
500m row
30 WB
15 KB Sumo DL High pull

TC: 30

Finisher:
EMOM 6
1- 14-18 Plate OH sit up
2- 20 sec /20 sec Side Plank Hold

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

Fight Gone Bad Style With A Twist
(5 ROUNDS)

1 Min. Max Reps On Each Of The Following

- Wall Walks
- DU / SU
- Sandbag Carry / Slam Ball Carry
- Front Foot Elevated Lunges
- V-Ups
- Rest 1 Minute

x 5 sets (30:00)

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

Fight Gone Bad
(5 Rounds)

1 Minute Max Reps / CAL's On Each Of The Following

- Wall Balls
- Jumping Mu
- Box Jump
- Push Press
- Row (cals)
- RX - 55lb
-
Rest 1 Minute
x 5 sets (30:00)

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

"Every 4 minutes for 4 sets:
8-10 Strict chin up / Banded chin up
8-10 L-seated KB Z-press
8-10 single arm KB row (each side)

Every 4 minutes for 4 sets:
12 Pallof press (each side)
60 second Front Plank
30 KB russian twists (12/8kg)
"

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

"HSPU + double unders"

5 sets:

30s double under practice
30s rest

Every 3:00 x 5 sets:

10 HSPU variation
20-30s L-hang hold

HSPU levels:
L1 - DB press kneeling (use hips)
L2 - Pike push up on box
L3 - Kipping HSPU against wall
SPICY- Strict HSPU

2mins on; 2mins off x 5

1 rope climb
12 Toes to bar
Max cal row

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

EMOM for 18 minutes:
1. 9-15 cal AB
2. 6-12 Handstand Push up (strict or kipping)
3. 6-9 Strict pull up / Banded Strict pull up

at 18 minutes, straight into

3 rounds:
15/12 cal AB
X Handstand push up
X Strict pull up / Banded Strict pull up

*time cap: 27 minutes

*perform the same number of reps for each movement as the EMOM in part B

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

"

2mins on; 1min off x 10:

(Alternating A and B — 5 rounds each)

A.
15cal assault bike
Max DB hang clean and jerk

B.
15cal row
Max wall balls

Core finisher

3 rounds:
15 V-ups
15 hollow rocks
15s hollow hold

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

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

5 Rounds:

60s ON / 60s OFF

1: Max Calorie AB
2: Max Burpee Bar Touch
3: Max Dual DB Thrusters (2 x 40/30)

Score = Cals + Reps

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

Part A – Skill (10–12 mins)

Level 1

Pike Push-Ups (floor)
Elevated Pike Push-Ups

Level 2

Box Pike Handstand Push-Ups
Slow Tempo Box Pike Reps

Level 3

Negative Handstand Push-Ups
Controlled Eccentric Reps to Abmat/Pad

Level 4

Strict Handstand Push-Ups
Deficit Strict Handstand Push-Ups

EMOM 25

1 - 5/10 Strict HSPU
2- 30/50 Double Unders
3- 8/12 Chest To Bar Pull Ups
4 - 15 V Ups
5 - Rest

No single allowed jump[ rope must be double under practice.

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

Every 3 min x 10

Station 1 - 16 DB Walking Lunges + 12 DB Hang Snatch
Recovery Bike Remainder

Station 2 - 12/9 Cal Row + 2 Wall Walks
Recovery Bike Remainder

Aim To Finish Each Station In Around 90s

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

Cleans week 3

Every 2:00 x 8

2 Squat Cleans @ 75–82%

Accessories

A1
DB Dual Split Jerk
4 x 3
(hold catch position for 3s)

A2
10 DB Z Press

A3
Barbell RDL
4 x 8

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

COMPETE
Teams of 2
1500m row
100 box jumps
100 wallballs

1500m ski
50 devil press
50 sync sit-ups

100cal bike
25 burpee over partner
25 sync KB swings

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

= HYBRID =

800m Run
30 Burpee To Plate
1 lap Farmers Carry
400m Run
40 Weighted Box Step Up
1 Lap Farmers Carry
200m Run
50 WB
1 Lap Farmers Carry
400m Run
60 Russian KBS
1 Lap Farmers Carry
800m Run

TC: 40

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

VogueFit

Power Clean Strength

5 Sets

- 1 Clean Pull
- 1 Hang Power Clean
1 Power Clean

All @75%

Rest 90sec

PARTNER WOD

YGIG: Round For Round

10 Rounds For Time

12/9 Cal Row
4 Power Cleans 135/95#

Cap 12 Min

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

Prep
Overhead mobility
- - -
PVC warm up
- - -
BB prep

Clean & Jerk
Every 90sec x5
2 hang power clean and push jerk
75-80%

Jerk accessory
Every 60sec x5
1 paused push jerk
Pause in dip
60-75%

Metcon
For time
21 clean and jerk, 115/75
400m run
15 clean and jerk, 115/75
400m run
9 clean and jerk, 115/75
15min cap
9 min target

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

Prep
10 cobra push backs
20 tall plank shoulder taps
10 push up + opp toe touches
10/10 DB Z press

Upper strength
3 rounds
10 DB shoulder press
12 band lat pull down
12mins to finish
Same weight as last week or heavier

Engine
2 rounds
3min on // 2min off
max cal bike
- - -
max cal row
- - -
max cal ski

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

For Time :

100 Hang Power Snatches
 (45/65 lb)
100 Push Presses
100 Sumo Deadlift High Pulls
100 Front Squats

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

For Time :
5 Rounds

20 DB Hang Snatches (alt arms)
20 DB Push Presses (35/25)
20 KB Swing
20 DB Front Squats (35/25)

Rests 2 min between rounds.

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

E5 minutes x 6

400m Run @80%
12/10 Cals SPRINT*

*Alternating Assault bike and Ski erg

Rest in remaining time

Goal: have the work done by 3.30max
(Adjust cals if needed to hit stimulus)

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

Intervals 3Mins. On : 1 Min. Off
(Alt. Between a/b/c)

a.
15 Cal Bike
10 Burpee Gorilla Box Get Overs

b.
15 Cal Ski
10 Devils Press (35)

c.
15 Cal Row
10 Burpee Over Rower

X 3 Sets Each

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

Team Workout (share everything)

25mins. AMRAP

10-20-30-40-50....
Cal Bike
Power Clean
Burpees
Front Squat

*Every 5 Minutes do 15 Syncro V-UPS

RX - 85
SC - 75

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

"Every 3 minutes for 12 sets:
1.
400m Run
2.
500m Row
3.
500m Ski

*alternate for 4 sets of each "

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

"Primer"

EMOM x 6 (empty bar)

1. 5 tempo deadlifts
2. 5 power snatches

WARRIOR BARBELL

In a pair— 12 ROUNDS YGIG on each part.

A.
10 deadlifts
10 wall balls

B.
10 power snatch
10 V-ups

C.
10cal ski

Time cap = 30mins

L1 - <75/35lb
L2 - 95/45lb
L3 - 115/55lb
SPICY - 135/65lb

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

Every 90 seconds 6 sets:
Snatch + Hang Snatch

*add weight each set

5 rounds:
10 Toes to bar
10 Dual DB hang squat clean (2x50/35s)

*time cap: 10 minutes

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

"Warrior Wednesday"

In pairs for time:

100 wall balls
40cal ski erg
80 double DB hang cleans
40cal row
60 burpee over DB
40cal ski erg
40 double DB thrusters
40cal row

35-40min time cap

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

A. E2MOM x 6:

1 Power Clean + 1 Squat Clean + 2 Split Jerks

B. 12 Min EMOM:

Min 1: Max DU / Skips

Min 2: AMRAP Macho Man (95/65)
(3 Power Cleans / 3 Front Squats / 3 Jerks)

Min 3: Rest

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

Every 2minx x 3 Rounds (30)

1 - 90s Ski
2 - 90s Shuttle Runs
3 - 90s Bike
4 - 90s Burpee Box Step Ups
5 - 90s Row

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

Part A

4 Sets

6/8 Strict Pull Ups
10 Seated DB Shoulder Press
14 KB Gorilla Rows

Part B

2 Rounds For Time

20 goblet Squats
20 Ab Mat Sit Ups
20 Rusiian KBS
20 Goblet Lunges
20 Burpees
Rest 2:00

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

HYROX
800m run
30 burpee to plate
1 lap farmers carry
400m run
40 weighted box step up
1 lap farmers carry
200m run
50 WB
1 lap farmers carry
400m run
60 Russian KBS
1 lap farmers carry
800m run

TC: 40

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

"MetCon

Individual WOD

40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Max Cal Row
2. Burpee Over Rower

Rest: 1'

B) Alternating Between 1,2 (3R)
1. Max Cal Bike
2. Air Squats

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. 12/9 Cal Row
2. 20 KB Swings 24/16#
3. 12/9 Cal Bike
4. 20 KB Goblet Reverse Lunges

(30 Mins)

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

Prep
Overhead mobility
- - -
2 rounds
20 band pull aparts
10 scap pull up
10 pushup + opp toe touch

Push capcity
Every 90sec x6
20% of max reps

Pull accessory
Every 60sec x8
20-40sec chin over bar hold
- - -
20-40sec tall plank

Metcon
Wall walk capcity
3min on // 1min off
20 KB swings, eye level
15 T2B
max wall walk

Target
A = 50 wall walks
B = 35 wall walks
C = 20 wall walks

Capped at 5 rounds

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

Functional Body Building

A1 Bent over row 4x5 65-75%
A2 Deficit push up 3x10-14

B1 BB strict press 3x10
B2 Band lat pull down 3x10

C1 Band tricep push down 3x12
C1 DB curl 3x12

D1 Flutter kicks 3x50, 2 count
D2 Medball Russian twists 3x24

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

Prep
12/9 cal machine
10/10 pigeon good mornings
10/10 worlds greatest stretch
10 alt cossack squats
12/9 cal machine
10/10 reverse lunge
10 walk outs
10 alt dead bugs

Race
In pairs
150 cal machine
75 box step over, 2x50/35
150 cal machine
150m sled push, 150/100kg
150 cal machine
225 wall balls
45min cap

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

Bench Press
5 x 3 @75%

WOD

5 Rounds For Time:

12 T2B
14/18-Cal Air Bike
10 DB Burpees (35/50 lb)
– Rest 2:00 Between Rounds.
– Use 2 DB

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

AMRAP 30 (with partner, split as needed)

500m Ski Erg
80 Walking Lunges (DB optional)
16 TTB

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

HYBRID DOUBLES:

A. AMRAP 15
600m Ski erg
20 Burpee Plate to Plate Jumps
20 Partner WB Catches (no Wall!)

Rest 2

B. AMRAP 15
600m Row
20 Weighted Box Step Up (1x Db on shoulders)
40 ‘Heavy’ Russian KBS

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

EMOM x 25 (Week 2)

Work for 40seconds

Min 1: Box /Rig Dips
Min 2: 1x DB Hang Squats Cleans
Min 3: TTB /HKR
Min 4: Pike Push Ups
Min 5: Rest 🙂

RX : 30/25 LBS

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

For Time :

200m Ski
20 Pull-Ups
20 Hand-Release Push-Ups
4 Deadlifts
:30 Rest

400m Ski
15 Pull-Ups
15 Hand-Release Push-Ups
4 Deadlifts
:30 Rest

600m Ski
10 Pull-Ups
10 Hand-Release Push-Ups
4 Deadlifts
:30 Rest

800m Ski
5 Pull-Ups
5 Hand-Release Push-Ups
4 Deadlifts
:30 Rest

Into :

250 Box Step-Ups
- Bodyweight Deadlifts.

TC: 35 Mins.

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

"Every 4 minutes for 4 sets:
10-12 alternating KB front rack lunge steps
10-12 alternating KB gorilla rows
30 second Side Plank (each side)

Every 4 minutes for 4 sets:
30 Banded bicep curls
15 seated DB skull crusher
10 single DB front raise

"

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

"Booty day!"

Every 4:00-5:00 x 4 sets:

3 Back squats @ RPE 8.5-9 (heavier than last week)
6/6 DB suitcase lunge (forward step)
60s banded deadbug abduction hold

**For suitcase lunge hold DB in opposite hand to leg lunging forwards

10min AMRAP:

4-8-12-16-20...

Box jump over
KBS (1/2 way)

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

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

"In teams of 3

For time:
8000m Row

*alternate every:
25/20 cal AB

*share row however - 2 work. 1 AB.

*time cap: 35 minutes "

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

" Metcon Booty Day "

Every 3:30 x 6 sets (21min)

8 KB sumo deadlift (heavy, 2s pause at top)
8/8 DB Bulgarian split squat
30s Copenhagen plank each side

Goal is to go heavier than last week on the bulgarian SS

At 24:00

12min EMOM:

1. 20 jumping lunges
2. 16 DB reverse lunge (alternating, front rack)
3. 10/10 side plank dips

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

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

A. Every 3:00 x 4:

10 DB Z-Press
10/10 DB Single Arm Row

B. Every 2:30 x 4:

12 DB Floor Press
12-15 DB Lateral Raises

C. 4 Rounds for Quality:

15 Weighted Sit-Ups
12 Dumbbell Pull-Overs
45s Plank with Shoulder Taps +

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

Full body swole day

Lower (4 sets) TC12
DB Bulgarian Split Squat (9/9)
DB RDL (13)

B – Upper (4 sets) TC12
DB Bench Press 9
Barbell bent over rows 10 (31x1)

All sets RPE 7 move with control add weight from last week if able

3 min on 1 min off x 3

3 Hang Clean And Jerks115/85
6 Push Ups
9 Air Squats

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

3:30 ON / 2:00 OFF x 6 Rounds

Round 1

15/12 Cal Bike
20/15 Cal Row
Max Cal Bike in remaining time

Round 2

15/12 Cal Row
20/15 Cal Ski
Max Cal Row in remaining time

Round 3

15/12 Cal Ski
20/15 Cal Bike
Max Cal Ski in remaining time

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

AMRAP 35 (Partner)

400m Run (together)
40 Walking Lunges (1 x db) (shared)
400m Run (together)
200m Farmers carry (shared)
400m Run (together)
40m Broad Jumps (Shared)
400m Run (together)

40 Up Downs (Sync)

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

= HYBRID =

Doubles - 28 Minute Window:

- 1Km Run (together)
- 1Km Ski (shared)
- 1 Lap Burpee Broad Jump (shared)
- 1Km Row (shared)
- 1Km Run (together)
- Max Weighted Lunges (shared)

4 Minute Rest:

into 2 Rounds each YGIG of:
8 Burpee pull up +
30s Farmer Hold @ Heavy!

COMPETE
Teams of 2
1500m row
100 box jumps
100 wallballs

1500m ski
50 devil press
50 sync sit-ups

100cal bike
25 burpee over partner
25 sync KB swings

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

VogueFit

INDIVIDUAL WOD

25 Min AMRAP

500/400m Row
8 Deadlift 135/95
10 Pull Ups
4 STOH

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

Prep
Hip / plank activation x3
- - -
2 rounds
6/6 adductor reaches
6/6 single leg RDL
12 KB dead bug

Deadlift
4 rounds
1 reps
85 %

Accessory
4 rounds
12 alt landmine rotations
16 alt gorilla row, 2sec hold

Metcon
BB conditioning
In pairs
12 rounds, 6 you go I go rounds each
20/15 cal bike
1 squat clean
2 hang squat clean
3 front squat
18min cap

Rx: 205/135
Rx+: 225/155

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

Prep
20 seated hip switches
10/10 adductor reaches
- - -
2 rounds
12/12 glute bridge
12 dead bugs
6/6 single leg RDL

Full strength
3 rounds
30 KB swing
16 tall plank DB switch
12mins to finish
Same weight as last week or heavier

Mixed modal
For Time
10 rounds
12 alt DB snatch, 1x50/35
10 burpees
8 T2B
20min cap

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

Clean Complex
2 Cleans
1 Front Squat

Build To Heavy

WOD

3 Rounds For Time:

50 Air Squats
- 14 C2B Pull Ups
10 Hang Power Cleans (75/115 lb)

- RX+ 7 Bar MU

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

8 ROUNDS

Min 1 – 12 /15 Cal Bike

Min. 2 – Burpees :
10–14 Burpees Over DB

Min 3 – Core:
8-12 GHD Sit ups

Min 4 – Jump Rope:
40–60 DU
(or 80–120 singles)

Min. 5 Rest

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

Vertical Push & Pull
E3 minutes x 3
6-8 each side Single arm DB Z- press
4-6 Strict pull up / banded pull up / Box toe assisted pull up

Then:

EMOM x 5
Opt 1: ‘X’ FQ 1/2 or full kipping pull up
Opt 2: ‘X’ Reverse bicycle kicks
Opt 3: ‘X’ Box assisted single leg kipping pull up / Box assisted butterfly technique

Then:

EMOM x 6
1- 20-30 seconds Active Hang
2- 10 Straight Arm Plate Raises
3- 20-30 second Hollow Hold

PAIRS WOD:

AMRAP 10
20 Db Thruster
20 Db OH Lunge
20 Cals

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

Cardio Day 🙂

Team Workout

Part 1 - Buy in: 100 CAL Bike (shared)

INTO

Complete 6 Rounds:

20 Syncro Sit Ups (P1)
20 Pull-Ups (P2)
20 Syncro Hollow Rocks (P1)
10 Pull-Ups (P2)

Part 3: Cash out: 100 Cal Bike

Pull ups can be jumping or banded kips / Banded Strict or Ring Rows for scaled option.

TC : 35-40Mins.

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

"3-4 sets:
20/15 cal Ski
20 Dual DB deadlift
20 Box jump over (24/20)
20 Dual DB shoulder to overhead
20/15 cal Ski

*rest 2 minutes between sets

*time cap: 30 minutes "

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

" CARDIO DAY! "

In pairs

0:00-12:00

1000m row
30 lengths farmers carry
Max distance row

12:00-24

2000m C2 bike
80 slam balls
Max distance C2 Bike

24:00-36:00

1000m ski erg
100 sit ups
Max cal ski

**Everything split between you and your partner

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

3 Rounds for Time (35 Min Time Cap):

400m Run
40m Dual DB Front Rack Lunges
500m Row
20 Burpee Broad Jumps
50 Wallballs (20/14)
100m Dual DB Farmer's Carry (Heavy)

Rest 2:00 between rounds.

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

TEAMS OF 2

5 ROUNDS

400m Run
30 Wall Balls 20/14
30 Box Jumps 24/20

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

For Time:

10 Sandbag Cleans 100/70
100 Double Unders
6 Bar Muscle-Ups

8 Sandbag Cleans
80 Double Unders
6 Bar Muscle-Ups

6 Sandbag Cleans
60 Double Unders
6 Bar Muscle-Ups

4 Sandbag Cleans
40 Double Unders
6 Bar Muscle-Ups

2 Sandbag Cleans
20 Double Unders
6 Bar Muscle-Ups

TC20

Core cash out

2/3 sets

20 Tuck Ups
30s Side Plank (L)
30s Side Plank (R)
30s Hollow Hold
rest 2

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

HYROX
Doubles - 28 Minute Window:

- 1Km Run (together)
- 1Km Ski (shared)
- 1 Lap burpee broad jump (shared)
- 1Km Row (shared)
- 1Km Run (together)
- Max Weighted Lunges (shared)

4 Minute Rest:

into 2 Rounds each YGIG of:
8 Burpee pull up +
30s Farmer Hold @ Heavy!

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

BB club

Prep
10 alt worlds greatest stretch
20 seated hip rotations
5 toe hold squats
- - -
BB prep

Squat clean
Every 2min x6
1 squat snatch
1 hang squat snatch
1 overhead squat
75-85%

BB club
For time
EMOM x20
4 burpees
3 power clean
2 front squat
1 shoulder to overhead

Rx: 135/95

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

Prep
Forward backward leg swings
Lateral leg swings
Calf raise
Tib raise
Pogos
High knees

Engine
In pairs
For time
3,000m row
800m run
3,000m ski
800m run
6,000m bike
800m run
45min cap
40min target

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

3 Rounds For MAX Reps :

:30 SU
:30 Rest
:30 DU
:30 Rest
:30 TU
:30 Rest

WOD

For Time :

10-8-6-4-2
Push Jerks (95/135 lb)
50-40-30-20-10
DU

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

5 ROUNDS :

15 AB Mat Sit-Ups
15/20 CAL Bike
12 DB Burpees
Rest 2:00 Between Rounds

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

HS / Upside Down Confidence

Coach led : 15 minutes ‘Play Time’

EMOM x 3
Box pike leg lifts / Plank to pike box Handstand walk outs / Box pike Handstand hold

Rest 2

EMOM x 3
Back to wall Plate handstand steps / Back to wall handstand hold / Practice kicking up to handstand / Bunny hops

Rest 2

5-6 minutes:

Partner abmat handstand assisted Handstand walk / Partner abmat assisted Freestanding Handstand hold

WOD:
EMOM x 10
1- 8-10 Pull up kipping / butterfly / box kipping
2- 8-12 Push up on DBs / banded Push up

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

"With a partner

AMRAP for 30 minutes:
400m Run (together)
50 Wall Ball
50 Wall Ball ABmat sit ups
50 Wall Ball box step overs
50/35 cal AB

*share however - 1 works. 1 rests.
"

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

" Deadlift "

5 sets:

3 reps @ RPE 8-8.5
8 star plank leg raise e/s

Rest 2:00 between sets

**Building weight compared to last week's 3's

5 rounds for time:

35 double unders / 60 singles
10 pull ups/15 ring rows

CORE FINISHER (if time)

EMOM 9

1. 20s hollow rocks + 10s hold
2. 30s plank up-downs
3. 20 alternating V-ups

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

A. Every 2:30 x 4:
8 BB Deadlift (RPE 7)
10/10 DB Split Squat

B. Every 2:30 x 4:
12 Wallball Hamstring Curls
12 DB Box Step Ups (2 x DBs)

C.4 Rounds for Quality:

15 DB Calf Raises
10/10 Single Leg DB Glute Bridges (Each side)
15 Hanging Leg Raises

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

Steam train

30-20-10

Cal Bike
Slam Balls

Rest 3

30-20-10

Cal Row
DB Snatch

Rest 3

30-20-10

Cal Bike
Cal Row

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

10MIN WINDOW

Find a Heavy 3Rep Max thruster fromt the floor

Score combine total

At 15 commence

AMRAP 15

TEAMS OF 2

2 Thrusters 95/65
2 Burpee Box Jump Overs 24/20
4 Thrusters 95/65
4 Burpee Box Jump Overs
6 Thrusters 95/65
6 Burpee Box Jump Overs

Partner complete their set of clean and jerks and burpee box over before swapping

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