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

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

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

"
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

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

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

"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"
‍

"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

- 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"
‍

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"
‍

"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

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

AMRAP 35

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

Deadlift Day
E2:30 x 5
3 Reps
Building

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

"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

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"

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"

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"

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

"MINI WARRIOR"

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

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

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

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

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"

"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 35

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

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)

"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

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"

"

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"

Accesories

4 sets
x Strict Ring Dips/20s Ring Support Holds
x Strict Pull Ups/Banded Pull Ups
7/7 Landmine Overhead Sit Ups

Add 1/2 reps from last week

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

- Sunday Sweat Fest -

In 28min Window

In Pairs (One partner works while the other rest)
4 Rounds for Time:
P1 400m Ski
P2 25/20 Cal Bike (Swap each round)
50 Kettlebell Swings
40 Box Jumps
20 Dual KB Push Press

AMRAP Cal Bike remaining time

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

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

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

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

50-40-30-20-10

Wall Balls 20/14
Cal Ski
Squats

AMRAP WB Box Step Ups

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
15/11 Cal Bike
12 Pull Ups/ 6 Muscle Ups
9 Burpees Over Bar

M: 95/115/135/155
F: 75/85/95/105

TC: 17Mins.

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

"

Intervals

Every 7 Mins x4

a) 12 Cal Row
15 Wallballs
20 KB Swings
15 Wallballs
12 Cal Row

b) 12 Cal Bike
10 Burpee over KB
20 KB Reverse Lunges @ 1xKB
10 Burpee over KB
12 Cal Bike

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

"

BOOTY AND ABS DAY

Hip Thrusts

Every 2:30 Mins x4
6 BB Hip Thrusts w/ 2s pause @ 8RPE
10 KB Plank Drag Throughs

"

FOR TIME

4 Rounds
15 Dual DB Front Squats
12 Burpees over DB

10-12 Min Cap

L1- 2x>20lb
L2- 2x22.5-25lb
L3- 2x30lb
Spicy - 2x35lb

"

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

Deadlift - Build to 1RM
5-6 reps @ 50%
4-5 reps @ 60%
3-4 reps @ 70%
2-3 reps @ 80%
1-2 reps @ 85-90%
1 rep @ 95%
1RM Attempt
Rest 2-3 minutes between sets.

For Time

100 Double Unders
25 Deadlifts
50/40 Cal Assault Bike
25 Deadlifts
100 Double Unders

RX225/155lbs

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

- Monster METCON Monday -

""Chipper Gone Bad""

AMRAP 20:
100 Wallballs (20/14)
80 Dumbbell Snatches (50/35)
60 Box Jumps (24”/20”)
40 Dumbbell Push Press (50/35)'s
Max Calorie Row
‍
KG | 9/6, 22.5/15

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

"With a partner

3 rounds:
800m Run (together)
40 Dual DB box step up (2x50/35 - 20"")
20 Dual DB devils press
2 minutes rest after each round

*share step ups / devils press however

*time cap: 30 minutes "

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

"Strength (4/4)

Every 2 minutes for 9 sets:
Front Squat

set 1: 3 reps at RPE 6
set 2: 2 reps at RPE 7
set 3: 1 rep at RPE 8
set 4: 3 reps at RPE 7
set 5: 2 reps at RPE 8
set 6: 1 rep at RPE 9
set 7: 3 reps at RPE 8
set 8: 2 reps at RPE 9
set 9: 1 rep at RPE 10

*aim to build to a heavy single "

"AMRAP for 12 minutes:
50 Double under
10 Strict HSPU
15 Dual KB deadlift (2x32/24kg)"

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

MetCon Monday

4 Rounds
8-12 Cal Bike (Cap 90sec)
8-12 DB Front Squats
8-12 DB Hamstring Curls

REST 3min

4 Rounds
8-12 Cal Ski (Cap 90sec)
8-10 DB Push Press
10-15 DB Renegade Row

CAP: 35min

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

"FRONT SQUATS"

Accumulate 40 Front Squats
(As little sets as possible)
@ 75%-80% of week one’s Single.

“GET IN - GET OUT”

0:00 – 3:00
100 Air Squats

06:00 – 18:00
5RFT
12 TTB
1 Heavy Squat Clean
15 Wall Balls

19:00 – 21:00
50 Jumping Lunges

RX+: 225/155lbs
RX: 185/125lbs
INT: 155/105lbs
SC: 135/95lbs

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

E2MOM x 6
Touch n Go Power Clean
2 reps
building

For Time (12min)
21-15-9
Deadlift (225/165)
Toes to Bar

OHS Cycle W3
E90s x 6
6 OHS (building in weight)

Tabata Hips
30s W 10s R x 12
Side Plank Hip Raises R
Side Plank Hip Raises L
Glute Raise March

Amrap 15
Wall Balls 10
Pull Ups 8
Double Unders 15

The Catch
EMOM x 40
For Time
100 Reps of Each, The Catch, Switch Every Minute

1) Burpees
2) Row Cals
3) D-ball Lunges
4) Bike Cals

"
MAYHEM"

"""Better together""

With a partner

4 ROUNDS:
1000m Row
50 synchro ABmat sit up
50 Hand release push up

*time cap: 30 minutes

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

MAYHEM

PARTNER WOD

YGIG, Share However (Unless Stated)

4 rounds:
1000/800m Row
50 synchro ABmat sit up
50 D-Ball Cleans 45/30#

Cap: 30 mins

Olympic Weightlifting

Warm up 3-4 sets

Tempo Clean Pull
Pause muscle clean
Full grip front squat

Main Work

From blocks
3 sets @50/55/60%
Clean Pull
Squat clean
Pause front squat

E2M x 6 - cleans from blocks
Set 1 - 3 reps @60%
Set 2 - 3 reps @65%
Set 3 3 reps @70%
Set 4-6 - 2 reps @75%

Strength

Accessory - 3 sets
3 Dead stop front squats from blocks
3 Hang Clean Pulls @90%

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

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

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

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

10min AMRAP

50 DU/80 SU
10 KB Burpee DL 2x24/16
10 TTB

REST 2

8min AMRAP

40 DU/ 60 SU
10 KB Hang C&J 24/16
10 Burpees

REST 2

8min AMRAP

30 DU/ 40 SU
5 Burpees
5 KB DL 2x24/16
5 KB Hang Cleans
5 TTB

TC:30Mins.

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

ALL IN!!

3 Rounds

50 Front Squats 95/75
50/40 Cal Row
40 BJO
40 TTB

TC: 30 MINS.

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

"

2 Mins Work / 1 Minute Rest x9

a) Max Cal Ski

b) AMRAP
25 DUs / 50 SUs
12 Dual DB Deadlifts

c) AMRAP
15 V-Ups
20 Russian Twists

"

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

"

OLY LIFTING

Clean & Jerk Complex

Every 2 Mins x5
1 Power Clean + 1 Hang Clean + Split Jerk

"

FOR TIME

21-15-9
Power Cleans @ 85lb
Box Jumps

Rest 2 Mins

9-15-21
S2OH @ 75lb
TTB / Hanging Knee Raises

15 Min Cap

"

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

HSPU week 3 (chose kipping or strict)

4 Sets:
70% of max reps + 3 reps
60% + 3 reps
50% + 2 reps
40% + 2 reps
Rest as needed between sets

Level 1
4 sets

2/3 HS Negatives Or 30s HS Hold add from last week
8/10 Box Pike HSPU add from last week

Scaled find a DB Press 6 sets of 6 reps at 75%/80% of your 10-rep max 30s hollow hold between each set

AMRAP 15:
15 Wall Balls 20#/14#
9 Chest to bar Pull Ups
6 Strict Ring Dips

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

"30 minutes for:

Max cal AB or Distance Row

Every 5 minutes including 0:00
2 rounds:
5 Pull up / Jumping pull up
10 Push up
15 Air Squat

*choose AB or Row for the workout"

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

"Strength (4/4)

Every 2 minutes for 5 sets:
3 Weighted strict pull up

*add weight each set or use the same weight across "

"4 rounds
400m Run
15 Burpee box jump over (24/20)

*time cap: 16-18 minutes "

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

-Team Up Tuesday-

ALL IN!!

TEAMS OF 2

150/110 Cal Row (15/11's)
P2 - 8 TTB
12 Slam Balls

AFTER

150/110 Cal Ski (15/11's)
P2 - 6 Sandbag Cleans
2 Wall Walks

AMRAP Cal Row remaining time

TC: 27mins

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

Gymnastics

A: Every 2:00 x 4 sets
6-8 Strict Pull Ups/ Toe Supported Pull Ups

B: 2:00 Work 2:00 Rest x 6 (3 of each)
1. 100 skips into Max Burpees

2. 10-15 Burpees into max skipping

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

"OCTOBER FOCUS - STRICT-NASTICS"

EMOM 4’
MIN 1: 6 Weighted / Negative Pull Ups (3secs)
MIN 2: 12 Prone Rows

EMOM 4’
Min 1: 10 Weighted / Negative Push Ups (3secs)
Min 2: 12 DB Hex Press

EMOM 4’
Min 1: 2-5 Plate Support Pistols (Each Side)
Min 2: 6/6 DB Goblets Short Split Squats

Quality Reps Only!

“PLOT TWIST”

10 Rounds For Time:
6 STOH
6 Deadlifts
6 Renegade Rows

Death By Down Ups
(Starting with 2…EMOM add 1 rep)

Time Cap: 18mins

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

For Time (25min)
200m Run
25 Wall Ball (20/14)
25 American Kettlebell Swing (20kg/16kg)

Push Press (New Cycle)
E90s x 6
5 - 3 - 2
5 - 3 - 2

For Time
Buy-in:
500m Ski
21 - 15 - 9
Power Snatch
Box Jump Overs

(16min)

"
UNITE

"""Cream of the crop""

4 SETS:

12 Split stance lunges e/s
6 Split Stance RDL's e/s

AMRAP 20

20/15 Cal Row
200m Run
20/15 Cal Ski
400m run
50 DB Snatch"

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

ADRENALINE

Pull Up Strength

EMOM 9
1) 30s Dead hand
2) 20s Hollow rock
3) 12 Ring Rows

INDIVIDUAL WOD

AMRAP 16

5 Pull ups
10 Push up On DB’s
15 Dual DB Squats 50/35#

TRIATHLON
"40 Min AMRAP

In Pairs

1k Run together
100/80 Cal C2 Bike
1 Lap walking lunges (Split)
400m Run
50/45 Cal C2 Bike
20 Burpees Split

"

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

COMPETE
"Turf Games Focus

Teams of 6

20 Min Clock

Score A - Time
Sub Teams of 2
YGIG 9 Rounds - 3 Per Sub Team

10 Synchro TTB
10 Tandem Deadlifts
10 Synchro Burpee Over Bar

Score B - Calories
Max Cal Row + Ski
Both Machines running for the full 20 Min window

Rest

3:00 on 3:00 off x 6
Sub Teams of 3

6 Rope Climbs
15 Synchro Db Thrusters
Max Cal Bike

"

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

Functional Bodybuilding

NEW BLOCK 1/3

Bench Press
10-8-6-4-2
Add weight each set finishing with a heavy 2 for the day
superset with
DB Reverse flys 12/15 Reps RPE 7

Rest 90s

Lower & Core
10 Barbell hip thrust RPE 7
superset
6/6 DB Split squats
Rest 90s x 3

Accessories
3/4 RFQ
12 DB bicep curls
20m single arm kb carry
12 lying DB tricep extentions
20m Single arm KB carry

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

OUTDOOR ENDURANCE

INDIVIDUAL

8 Mins Work / 2 Mins Rest X4

400M Run
20 DB Goblet Squats
400M Ski Erg / 400M Row
20DB Reverse Lunges
Max meter Row in remaining time*

*Ski/Row will alternate each round

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

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

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

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

50/40 Cal Bike

21-15-9
Plate GTO 45/25
Plate OH Lunges

40/32 Cal Bike

9-6-3
Wall Walks
Pull Up

30/22 Cal Bike

21-15-9
Plate GTO 45/25
Plate OH Lunges

20/15 Cal Bike

9-6-3
Wall Walks
Pull Up

TC:30Mins.

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 5min AMRAP (Rest 1min)

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

TC: 18 MINS.

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

"

Warrior Wednesday
In Pairs

1000m Row
30 Synchro DB Hang Snatch @ 1xDB
20 DB Box Step Ups @ 1xDB

800m Row
30 Synchro DB Hang Clean & Jerk
30 Box Jump Overs

600m Row
15 Synchro Devil Press

800m Row
30 Synchro DB Hang Clean & Jerk
30 Box Jump Overs

1000m Row
30 Synchro DB Hang Snatch
20 DB Box Step Up @ 1xDB

"

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

"

GYMNASTICS

Rope Climbs

15 Mins Practice

2x10s Deadhang
2x3/ Rope Pull-ups
(Foot assisted if needed)

- Footwork"

"

IN PAIRS

Every 4:30 Mins x4
18 Cal Bike
20 Synchro Wallballs
2-4 Rope Climbs / 4-6 Floor Climbs

"

30/24 Cal Bike
50 Double Unders
30/24 Cal Ski

Rest 2

25/19 Cal Bike
50 Double Unders
25/19 Cal Ski

Rest 2

20/14 Cal Bike
50 Double Unders
20/14 Cal Ski

Rest 2

25/19 Cal Bike
50 Double Unders
25/19 Cal Ski

Rest 2

30/24 Cal Bike
50 Double Unders
30/24 Cal Ski

Sub Doubles for 1min max attempts

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

"5 rounds:

400m Run
20 Box jump w/ step down (24/20)
20 Dual DB farmer lunge steps (2x50/35)

*time cap: 30 minutes "

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

- Wa7sh Wednesday -

4 Sets

6 Strict Pull Ups
8/8 Wall Assisted Single Led KB RDLS
10/10 Half Kneeling S/A DB Press
12 Weighted V-Ups (plate)

Rest 90s between sets

WOD

EMOM For as Long as Possible
Minute 1:
5 Push Up
5 Kettlebell Swing (24/16 kg)

Minute 2:
6 Pull-Ups
6 Kettlebell Swings (24/16 kg)

Cap 15

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

"Weightlifting (4/4)

EMOM for 10 minutes:
1 Split Jerk

*add weight each set "

"For time:
27-21-15-9
Wall Ball (20/14)
Toes to bar

*time cap: 10-12 minutes "

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

Warrior Wednesday

In Pairs
TC 30min
2000m Row
100 Med Ball Cleans
1500m Row
100 Wall Balls
1000m Row
100 Wall Ball Sit Ups

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

"SNATCH COMPLEX"

Build To A Heavy Complex
1 Snatch
1 Overhead Squat

Go Every 1:45 x 7 sets

“CATCHING FIRE”

For Time:
200m Run
10 Pull Ups
Max Unbroken Power Snatch
Rest 1min b/t sets

Continue the triplet until you reach -
75 Power Snatches

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

EMOM 25
1) Shuttle Runs 12
2) Box Dips 5- 8
3) Drop Bacck Lunge 10/10
4) Wall Walks 3
5) Strict Knee Raise/ Knee to Elbows 5-10

Snatch Balance
E90s x 4
2 Snatch Balance + 1 OHS
RPE 6 - 7

Snatch
E2MOM
3 - 3 - 3
2 - 2 - 2
1 - 1 - 1
1 - 1 - 1

"
HYBRID

"""Crosby""

5 Rounds for time:

30/24 Cal Bike
30 Wall balls
50 DU/SU

TC:35 mins"

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

Partner WOD
AMRAP 20:
2-4-6-8...
Rope Climb
10-20-30-40...
Burpee

UNITE

Clean & Jerk

Every 90 sec x 6 set

1 Clean High Pull
1 Hang Squat Clean
1 Split Jerk

All @75%

PARTNER WOD

YGIG, Share However (Unless Stated)

For Time:

60/48 Cal Bike
60 Clean & Jerk 135/95
60/48 Cal Bike
60 Front Squats

Cap: 16 min

SWIMMING
"""Sprint swim
Warm up
100m choice

Skills and drills
2x50m catch up
1x50m kick
2x50m finger tips
1x50m kick

Main set
4x25 hypoxic
8x100 3s faster then last week
10x50 2s faster than last week
15x25 1s faster than last

Cool down 100m easy

"""

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

HYROX
"Hyrox General Strength - Week 3

6/6 barbell reverse lunges
X 3 go every 2:30

Pull Up Progressions:
3 x Test Score (I would like you to hit 3 sets of whatever you hit on week 1 or get very close)

Finishers
400m run
Into 2 x unbroken jump lunges from lowest interval from week1 + 12 reps
Rest 90s x 3"

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

SWIMMING

"Sprint swim

Warm up
100m choice

Skills and drills
2x50m catch up
1x50m kick
2x50m finger tips
1x50m kick

Main set
4x25 hypoxic
8x100 3s faster then last week
10x50 2s faster than last week
15x25 1s faster than last

Cool down 100m easy

"

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

Olympic Weightlifting

Warm up 3-4 sets

Tempo Clean Pull
Pause muscle clean
Full grip front squat

Main Work

From blocks
3 sets @50/55/60%
Clean Pull
Squat clean
Pause front squat

E2M x 6 - cleans from blocks
Set 1 - 3 reps @60%
Set 2 - 3 reps @65%
Set 3 3 reps @70%
Set 4-6 - 2 reps @75%

Strength

Accessory - 3 sets
3 Dead stop front squats from blocks
3 Hang Clean Pulls @90%

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

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

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

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

TEAM OF 2

10 Rounds

15/11 Cal Row
10 Burpees (sync)
15 BJO (sync)

TC:30Mins.

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

LIFTING

3 Sets

10 Unbroken Clean & Jerk

Rest 3min Between Sets

WOD

3-6-9-12-15-18

C&J 115/85
Down Ups
Wall Balls 20/14

TC: 18 MINS.

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

"

AMRAP x6
2-4-6-8-10...
Hanging Knee Raises
Push Ups
Air Squats

Rest 2 Mins

AMRAP x6
7 Cal Bike
10 Dual KB Reverse Lunges

Rest 2 Mins

x2

"

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

"

SQUAT DAY

Reverse Lunge Cycle

3 Sets
12 Barbell Reverse Lunges (Heavier than last week)
Rest 60s
10 Dual KB Deficit Deadlifts
Rest 60s

12 Min Cap"

"

EMOM x12

1- 9 Cal Ski
2- 4-6 Hang Squat Snatch
3- 8-10 Bar over Burpees

L1- 7RPE
L2- 65lb
L3- 75lb
Spicy - 85lb

"

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

Every 2 x 5

1 Power Clean + 1 Squat Clean
75% Across

For time

50 Clean and Jerks

EMOM starting at 0

5 Lateral Burpee Over Bar

RX+ 135/95
Rx 115/85

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

"AMRAP for 6 minutes
1000m Ski
Max Wall Ball

*rest 2 minutes

AMRAP for 6 minutes
1000m Row
Max Burpee

*rest 2 minutes

x 2 sets"

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

- Thursday intervals -

10 Rounds, On the 3 minute

A)
18/14 Calorie Row
15/12 Calorie Bike

B)
10 Shuttle Runs (10 meters each)
12 Burpees

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

"CARDIO day

Every 6 minutes for 5 sets:
12/9 cal AB
1 lap Run
12/9 cal Row
1 lap Run
12/9 cal Ski
1 lap Run

*optional RX+ - 15/12 cal on each machine

*aim for each machine to be completed in 60 seconds or less "

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

Thursday

Lower Body
Every 2:30 x 5 sets
10 Box Squats

B: AMRAP x 4min
6 DB Snatch R
6 DB Snatch L
6 DB OH Walking Lunge R
6 DB OH Walking Lunge L

Rest 1:00

x 4 rounds

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

“SOLO ROLO”

200 Double Unders
100 Cals Row
75 Hand Release Push Ups
50 Burpees Toes To Bar
25 Double DB Hang Clusters
1K Run

Time Cap: 32mins

RX: 50/35lbs
INT: 40/30lbs
SC: 30/25lbs

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

Gracey Feels
Interval Repeats
3min W/90s R x 5
8 Cals Bike Sprint
(ME) Power Clean and Jerk

Mini EMOM 15
1) Landmine RDL
2) Plate Russian Twists 15/15
3) Deadbug 10/10

Handstand Walk Week 3

"
MAYHEM

"""Diving""

5 Rounds For Time
10 DB Left Arm Hang Snatch
2 Burpee Over DB
10 DB Right Arm Hang Snatch
2 Burpee Over DB
10 DB Front Squat
2 Burpee Over DB
10 DB Devil Press
2 Burpee Over DB

TC:30 mins

FINISHER:

1:00 on / 1:00 off Plank"

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

E3MOM x 7
Back Squat
3 reps
building

For Time (6min)
Grace:
30 Clean and Jerk
(135/95)

ESCALATE

PARTNER METCON

For time:

800m Run
100/80 Cal Row
30/30m Dual KB Front Rack Carry @24/16

800m Run
85/65 Cal Row
30/30m Dual KB Front Rack Carry @24/16

800m Run
70/50 Cal Row
30/30m Dual KB Front Rack Carry @24/16

Cap: 25 mins

TRIATHLON
"Triathlon Strength

A) Back Squat
3 sets 4 reps @ 82.5%

B) Kettlebell Gorilla Row
3 sets 8 reps

C) 20 Min EMOM
1) Max Watt C2 bike
2) Rest
"

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

COMPETE
"Turf Games Focus

Teams of 6

20 Min Clock

Score A - Time
Sub Teams of 2
YGIG 9 Rounds - 3 Per Sub Team

10 Synchro TTB
10 Tandem Deadlifts
10 Synchro Burpee Over Bar

Score B - Calories
Max Cal Row + Ski
Both Machines running for the full 20 Min window

Rest

3:00 on 3:00 off x 6
Sub Teams of 3

6 Rope Climbs
15 Synchro Db Thrusters
Max Cal Bike

"

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

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

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

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

16 DB Snatch 50/35
24 Air Squats
32 Shuffle kicks

TC:30Mins.

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

ACCESSORY

3 Rounds

10sec Hollow Hold
10 V-Ups
10 Sit Up

Straight into

10 Cal Ski

Rest 1min BTS

WOD

10-1

DB Bench Press 2 x 50/35
S-Pull Ups

10/7 Cal Ski

TC: 16 MINS.

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

"

In Pairs

In a 8 Min Window
1000m Row
Max Burpee Touch

Rest 3 Mins

In 8 Min Window
1000m Ski
Max Wallballs

Rest 3 Mins

In 8 Minute Window
80 Cal Bike
Max Synchro Sit Ups

"

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

Back Squats

3 Sets of 10 at 20RM form Week 1

Go every 3mins

In 60s
15 Toes To Bar
Max Step Down Box Jump Overs

Rest 60s

On 60s
20 DB Snatch
Max 10m Shuttle Runs

Rest 60s

x 5 Rounds

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

"

In Pairs

In a 8 Min Window
1000m Row
Max Burpee Touch

Rest 3 Mins

In 8 Min Window
1000m Ski
Max Wallballs

Rest 3 Mins

In 8 Minute Window
80 Cal Bike
Max Synchro Sit Ups

"

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

"EMOM for 21 minutes:

1. 15/12 cal AB
2. 10 Dual DB bench press (2x50/35)
3. 10 alternating Dual KB gorilla row (2x24/16)

*at 22 minutes

3 rounds:
15/12 cal AB
10 Dual DB bench press
10 alternating Dual KB gorilla row "

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

"For time:
30 Clean and Jerk (135/95)
30 Bar muscle up
30 Snatch

*time cap: 20 minutes

*scaling: Burpee pull up / Burpee touch "

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

- Big Friday -

EMOM for 28 minutes
1. 12/9 Cal Ski
2. 16 Dual DB Box Step Up (2x50/35 to 20"")
3. 12/9 Cal Row
4. 8 Dual DB Devils Press (2x50/35)

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

Friday Cardio Day

Individual
5 Rounds for Time:
8-10 x 50FT shuttle run
10 Burpee Touch
20 Plate GTOH
20 Sit Ups

Rest 2:00 between rounds

TC: 30min

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

"STRICT PRESS"

1 Reps x 10 Sets
Go Every 60secs

Add Weight Each Set
(Heavy Single)

"“JAY STRICTY”

(21-15-9)
DB Shoulder Press
Strict Pull Ups
DB Bench Press
DB Bentover Row
Ring Dips

Time Cap: 25mins

RX: 50/35lbs
INT: 40/30lbs
SC: 30/25lbs

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

"TABATA" it all

30s Work/30s Rest
1 Burpees
2 Jump Squats
3 Push Ups
4 Jumping Lunges
5 Shuttle Runs
6 Full Rest

"
VO2

"""Pick up""

Every 4:00 for 16:00 - (E4MOM x 4 rounds)

400m/300m Run
10 DB Chest Press (50/35 lb)
7 Burpee Box Jump Over (24/20 in)

*Rest 4 Minutes

Every 4:00 for 16:00- (E4MOM x 4 rounds)

500m/400m Ski
10 DB Hang Clean (Double)
7 Burpee Pull Up
"

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

Handstand Walk Practice
(15min)

AMRAP 15
2 Length Double Dummbell Overhead Walking Lunge (35/25)
20 Pull Up
250m Row

MAYHEM

INDIVIDUAL WOD

6 Round For Time

40 DU
20 Wall Balls 20/14#
10 Burpees Over DB
5 Dual DB Hang Snatches 50/35#

TC: 25 Mins

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

Last Week
Deadlift Volume

E2MOM x 6
10 - 10 - 8 - 8 - 6 - 6

Full Send
50 Calorie Row
40 V ups
30 Pull ups
20 Sumodeadlift HP
10 Burpee over bar

HYROX
"5 Rounds For Time

400m Run
40m Burpee Broad Jumps
500m Ski/Row
20 Wall Balls

T/C - 45"

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

Functional Bodybuilding

NEW BLOCK 1/3

Bench Press
10-8-6-4-2
Add weight each set finishing with a heavy 2 for the day
superset with
DB Reverse flys 12/15 Reps RPE 7

Rest 90s

Lower & Core
10 Barbell hip thrust RPE 7
superset
6/6 DB Split squats
Rest 90s x 3

Accessories
3/4 RFQ
12 DB bicep curls
20m single arm kb carry
12 lying DB tricep extentions
20m Single arm KB carry

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

HYROX

"
5 Rounds For Time

400m Run
40m Burpee Broad Jumps
500m Ski/Row
20 Wall Balls

T/C - 45

"

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

INTERVALS

2 Rounds

M : 20-15-10
F: 15-10-7
Cal Bike Sprint

Rest (1:30)-(1:00)-(0:30)

WOD

2 Mins. Work 1 Mins. Rest

5 Angel Press 2x50/35
8 DB Thrusters 2x50/35

AMRAP Bike remaining time

TC: 18 MINS.

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

"

IN PAIRS

4 Mins Work / 2 Mins Rest x6

a) 20 Cal Bike
20 Pull-ups / Jumping Pull-ups
Max Sandbag Cleans

b) 20 Cal Row
30 Box Jump Overs
Max Dual KB FR Reverse Lunges

(34 Mins Total)

"

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

"AMRAP for 12 minutes:
15/12 cal Ski
15 Dual DB bench press (2x50/35)

*rest 5 minutes

AMRAP for 12 minutes:
15/12 cal Ski
15 Chest to bar pull up"

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

"MINI WARRIOR"

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

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

EMOM 30

1. 12/8 Cal Ski
2. 10 Slamball Squat Clean 45/30
3. 12 Down Ups
4. 20 V-Ups
5. 17 KB Swing 24/16

TC:30Mins.

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

ENDURANCE

TEAM OF 2

3 Rounds

P1 20/15 Cal Row

P2 12 DL
9 Hang Clean
6 STO

10 Rounds

5 BOB (sync)
6 C&J
10/7 Cal Row

Weight: 135/95

TC:30 MINS.

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

"With a partner

For time:
1600m Run (together)
120 Wall Ball
100 alt DB snatch (50/35)
80 Burpee over DB
60 Box jump over

*share reps however

*time cap: 35 minutes "

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

"With a partner

AMRAP for 30 minutes:
400m Run (together)
20 Dual DB devils press (2x50/35
40 Dual DB box step up
60/40 cal AB

*share reps however"

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

“DOUBLE BOBBLE”

AMRAP 10
(3 SETS)

A.
30secs Ski
8 DB Bicep Curl To Press
8 DB Row To Deadlift

B.
30secs Bike
8 DB Muscle Clean To Squats
8 DB Laying Leg Raise To Press
(Feet off floor)

C.
30secs Row
8 KB Swing To Dead Stop
8/8 Split Stance Pallof Press

Core Finisher
12 Pike Leg Lift Over
12/12 Slow Weighted Russian Twist
12/12 Bicycle Crunch

(ALL ABOUT CONTROL)

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

"
ADRENALINE

Pull up Block

EMOM x 9
1) 30s Dead hand
2) 20s Hollow rock
3) 12 Gorilla row

""Cindy""

AMRAP x 20

5 Pull ups
10 Push up
15 Airsquat"

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

E3MOM x 7
Thruster
3 reps
building

3 Rounds for Time:
10 Power Snatch (135/95)
10 Calorie Assault Bike
60 Double Under

Recovery Sweat
5 Rounds
300m Row
15 Push Ups
12 Shuttle Runs
15 Glute raises per side
8/8 KB Windmills per side
15/15 Clams per side

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"