“CALORIFICATION”

300 Cals Row For Time

Every 3:00 starting on 0:00

5 Push Ups
1 Wall Walk
5 Push Ups
10 Air Squats

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

“NATURE”

(Partner)

100 Box Jumps (Split)
90 DB Deadlifts (Synch)
80 DB Hang Cleans (Split)
70 Down Ups (Split)
60 DB FR Squats (Synch)
50 DB Snatches (Split)
400m Run
30 Renegade Rows (Synch)
20 DB Burpee Box Step Up (Split)
10 Man Makers (Split)

Time Cap: 32Mins

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

"
With a partner

AMRAP for 30 minutes:
400m Run (together)
50 KB Swing (24/16)
60 ABmat Sit up

"

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

"STRICT PRESS"

8 Reps x 4 Sets
Go Every 2:00

Add Weight Each Set
(Heavy 8)

“CRUCIFIX”

3 Rounds For Time:

15 Wall Balls
12 AKB Swings
9 HSPU
6 SA KB Clean + Jerk
3 Bar Muscle Up

Time Cap: 12mins

RX+: 32/24kgs - RX: 24/16kgs – INT: 20/16kgs – SC: 16/12kgs

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

AEROBIC BODYBUILDING

“STEADY HEADY”

4 Sets
6-Minute Resistance Blocks

Min 1 – Cardio Machine
Min 2 – Bench Press
Min 3 – Bent over Row
Min 4 – Lunges
Min 5 – Shoulder Press
Min 6 – Romanian Deadlifts

Set 1: Light Weight/TUT/Bi Lateral
Set 2: Uni Lateral(30secs)
Set 3: Alternating)
Set 4: Bi Lateral

Machine Pace change per set.
Weight Change Per Set
2mins Rest B/T Sets

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

"SNATCH COMPLEX"

Build To A Heavy Complex
1 High Hang Snatch
1 Above The Knee Snatch
1 Snatch
1 Overhead Squat

Go Every 2:15 x 7 sets

“FIRETRUCK”

LADDER

1 – 2 – 3 – 4 ….

Snatches
Burpee Over Bar
Clean + Jerk
OH Lunges

Time Cap: 15mins

RX: 115/85 - INT: 95/65lbs - SC: 85/55lbs

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

MAYHEM

INDIVIDUAL WOD

5 Rounds for time

400m Run
9 Snatches 95/65#
9 Burpee Over Bar
3 Wall walks

TC: 25 mins

ACCESSORY

3 Rounds

10 Banded OH Squats (green/red)
10 PVC Thorasic Push Down
8/8 Pigeon Stretch on box
10 Ring Push Ups

WOD

7 Rounds

20 Plate Russian Twist 15
16 Push Ups
12 Plate Box Step ups

TC:16Mins.

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

Every 10mins. Complete

32 Cal Ski

3 Rounds

10 Burpees
8 Pull Ups/ 12 Ring Rows
2 Wall Walk

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

20 rep Back Squat Day 1/5
Build up to a heavy 20 Reps
Advised 55/60% of 1 rep max

"Notes"
- Record this weight- it should get very emotional

For Time

21 - 15 - 9

Wall Ball
Burpees

TC12

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

VO2

4 Sets

5 mins on / 2 Mins off

A) Max Rep KB Swing
Every Break 50 DU/100 SU

B) Max Set of Pull ups
Every break 15/12 Cal Bike

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

- Big Friday -

M: 50-40-30-20-10
F: 40-32-25-15-7
Cal Bike

12 KB Dual Deadlift
15 Box Jumps
18 AB Mat Sit Ups

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

"Friday Cardio Day"
With a Parter

TC 30min
50-40-30
Calorie Row
KB Swing
KB Goblet Squat
Sit Up

* All Reps shared

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

ACCESSORY

3 ROUNDS

10 Banded OH Squats (green/red)
10 PVC Thorasic Push Down
8/8 Pigeon Stretch on box
10 Ring Push Ups

WOD

7 ROUNDS

20 Plate Russian Twist 25/15
16 Push Ups
12 Plate Box Step ups

TC : 16Mins.

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

Every 10Mins. Complete

40/32 Cal Ski

3 ROUNDS

10 Burpees
8 Pull Ups/ 12 Ring Rows
2 Wall Walk

TC :30Mins.

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

"
5 rounds:
25/20 cal AB
20 Dual KB push press (2x16/12)
15 Box jump over (24/20)

*time cap: 30 minutes

"

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

"In Pairs

4 Rounds

24 Cal Ski
24 V-Ups
24 Dual DB S2OH
24 Ring Rows
24 Box Jump Overs
24 Dual DB Power Cleans

*All reps split - YGIG

30-35 Min Cap"

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

"In Pairs

4 Rounds
24 Cal Ski
24 V-Ups
24 DB S2OH
24 Ring Rows
24 Box Jump Overs
24 DB Power Cleans

*All reps split - YGIG"

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

"

2 minutes on / 2 minutes rest x 5 sets:
15/12 cal AB + Max Squat snatch (115/85)

*RX+ 20/15 cal - 135/95

"

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

Deadlifts
EMOM 10
1 Rep
Building from last week

AMRAP 15
100 DU
80 Wall Balls
60 Cal Row
40 C2B
30 Deadlifts (225/155)
20 HSPU

Deadlift Volume

E2MOM x 5
10 reps, 7/10 RPE

For time, Chipper
500m/400m Ski
50 DB Goblet Squat
20 DB Front Rack, Forward Lunge
50 DB Goblet Squat
500m/400m Ski
(12min)

Fancy EMOMS
EMOM 10
1: 12 cals, ME Burpees
2: 10 Cals, ME Burpees
3: 8 Cals, ME burpees
4: 6 cals, ME Burpees
5: 4 cals, ME Burpees
6: 2 Cals, ME Burpees
7: Max Cals
8: Msx Burpees
Rest 2min (9 and 10)

EMOM 10
1: 12 Box Jumps, ME Bike Cals
2: 10 Box Jumps, ME Bike Cals
3: 8 Box Jumps, ME Bike Cals
4: 6 Box Jumps, ME Bike Cals
5: 4 Box Jumps, ME Bike Cals
6: 2 Box Jumps, ME Bike Cals
7: Max Box Jumps,
8: Max Box Jumps
Rest 2min

HYROX
"Hyrox Race workout

200m run
20 wall balls

400m run
400m row

800m run
80 meter burpee broad jumps

200m run
20 wall balls

400m run
400m row

800m run
80 meter burpee broad jumps

1km run

T/C - 40"

Functional Bodybuilding

Part A

Chest and back
8 Barbell Bent Over Rows
12 Banded Chest flys
Rest 90s x 3

"Shoulders"
8 DB fornt raises
8 DB lateral raises
15 banded pull aparts
Rest 90s x 3

Part B

"Legs and Core"
8 DB front rack atlas squats (heavy)
10 weighted sit ups (DB across chest)

Accessories
Pump session for quality
21-15-9
Push ups
Barbell curls
Ring rows

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

"STRICT PRESS"

8 Reps x 4 Sets
Go Every 2:00

Add Weight Each Set
(Heavy 8)

"CRUCIFIX”

3 Rounds For Time:

15 Wall Balls
12 AKB Swings
9 HSPU
6 SA KB Clean + Jerk
3 Bar Muscle Up

Time Cap: 12mins

RX+: 32/24kgs - RX: 24/16kgs – INT: 20/16kgs – SC: 16/12kgs

GYMNASTICS/ INTERVALS

EMOM 8

1. 15/10 Cal Row
2. 1 Lap Farmers Carry 2x50/35

WOD

1500/1200m Row

AMRAP

10 Angel Press 50/35
2 Laps Run (around box)
15 G-Squat

TC : 18Mins.

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

"

EMOM for 28 minutes:
1. 15/12 Cal Row
2. 10 Strict HSPU
3. 14/10 cal Ski
4. 12 Dual KB front rack lunge (2x24/16)

"

"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

ADRENALINE

"Pull up progression"

EMOM 12

1) 30s Max ring Row hold
2) 12 Hammer curls
3) 1 Lap gym farmers carry
4) 30s Hollow hold

"BAZ"
AMRAP in 20 minutes
20/18 Cal Ski/Row
8 DB Cluster
11 Hand Release Push-Ups

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

ENDURANCE

TEAM OF 2

10 ROUNDS

20/14 Cal Bike
10 Partner Deadlifts 315/225
6 Wall Walk
5/5 KB STO (sync)

TC : 30Mins.

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

1500/1200m Row

10 ROUNDS

6 Box Step Over 2x40/30
4 Angel Press

1500/1200m Row

TC : 30Mins.

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

"SNATCH

EMOM x8
1 Snatch + OHS

"EMOM x15
1- 4-6 TnG Power Snatch (45s Cap)
2- 4-6 Burpee Pull-ups (30s Cap)
3- 9 Cal Assault Bike (45s Cap)

L1- 7RPE
L2- 55lb
L3- 66-75lb
Spicy - 85lb"

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

"
With a partner

3 rounds:
800m Run (together)
40 Bench Press (155/105)
20 Deadlift (275/185)

*time cap: 30 minutes

"

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

HSPU Building

A) 5 Sets, Max reps

B) EMOM 12
1) 3 Negative
2) 3/3 DB Press, kneeling with negative
3) 5 v ups + 20s hollow hold

10 Rounds for time
6 KB snatch
8 Box jump overs
12 push ups
(14min Cap)

E3MOM x 12
1) 20 Air Squats + 20 Ab Mat Sit ups + 20 Ring Rows
2) Bike Cals
3) 30 Shuttle Runs

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

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"

AEROBIC BODYBUILDING

“STEADY HEADY”

4 Sets
6-Minute Resistance Blocks

Min 1 – Cardio Machine
Min 2 – Bench Press
Min 3 – Bent over Row
Min 4 – Lunges
Min 5 – Shoulder Press
Min 6 – Romanian Deadlifts

Set 1: Light Weight/TUT/Bi Lateral
Set 2: Uni Lateral(30secs)
Set 3: Alternating)
Set 4: Bi Lateral

Machine Pace change per set.
Weight Change Per Set
2mins Rest B/T Sets

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

---Taskmaster---

AMRAP 12:
15/12 Calorie Bike Erg
9 Power Cleans
15/12 Calorie Bike Erg
9 Push Jerks
‍
Barbell: (135/95)
‍
KG | (61/43)

-Core on the floor -

Tabata style 20s work 10s rest

-Tuck ups
-Leg raise to hip up
-Side crunch right
-Side crunch left
-Plank Jacks

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

- Sunday Sweat Fest -

""Roaring Twenties""
On the 2:00 x 10 Rounds:
15 AbMat Sit-ups
10-1 Lateral Rower Burpees
Max Calorie Row
‍
* Score Total Calories "

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

AMRAP

40 DU/ 80 SU
12 KB Hang Cleans 2x12
10 Burpees

But Every 3Mins. And On 0:00

Complete 10 Cal Ski

TC : 30Mins.

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

LIFTING

5 Rounds

1 Power Clean

+

1 Squat Clean

WOD

EMOM 18

1. 11 Cal Row
2. 15 Wall Ball 14
3. 10 Power Cleans 95

Scale

1. 7 Cal Row
2. 15 Wall Ball 10
3. 10 Power Cleans 75

TC: 18Mins.

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

LIFTING

5 ROUNDS

1 Power Clean

+

1 Squat Clean

WOD

EMOM 18

1. 15/11 Cal Row
2. 15 Wall Ball 20/14
3. 10 Power Cleans 135/95

Scale :

1. 10/7 Cal Row
2. 15 Wall Ball 14/10
3. 10 Power Cleans 95/75

TC : 18Mins.

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

AMRAP

40 DU/ 80 SU
12 KB Hang Cleans 2x16/12
10 Burpees

But every 3 Min. and on 0:00

Complete 15/10 Cal Ski

TC: 30 Mins.

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

MAYHEM

PARTNER WOD

25min AMRAP

P1: Max cal Row
P2: 1 Round of DT
P3: Rest

12 Deadlift 135/95#
9 Hang Power Clean
6 Shoulder to Overhead

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

MAYHEM

"Hanging on"

AMRAP 18

P1: Row
P2: 1 Round of Dumbell DT

12 Dumbell Deadlift
9 Dumbell Power clean
6 Dumbell Shoulder to Overhead

AMRAP 18

P1: Bike
P2: 1 Round

1 Devils Press
5 Situps
7 Push ups

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

-MetCon Monday-

4 Rounds
8-12 Cal Bike (Cap 90sec)
8-12 Goblet Squats
8-12 KB Sumo Deadlift

REST 3min

4 Rounds
8-12 Cal Ski (Cap 90sec)
8-10 DB Shoulder Press
8-10 DB Row per side

CAP: 35min

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

Deadlift

Every 2mins

1. 73% X 3
2. 83% X 3
3. 93% X max
4. 73% x max

Amrap 15min
5/5 S/A DB Hang snatch
10 DB Box Step Ups
12/9 Cal Row

*Add 5 reps of Db Hang snatch each arm every round..
**Rx 50/35lbs"

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

- Monster METCON Monday -

50/40 Cal Bike
21-15-9
Burpees
Kettlebell Swings
50/40 Cal Bike

TC25

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

"Strength (2/4)

Every 3 minutes for 5 sets:
3 Front Squat

*aim to build heavier than last week "

"For time:
60 Double under
30 Dual KB squat (2x24/26)
60 Double under
30 Toes to bar
60 Double under
30 Dual KB squat
60 Double under

*time cap: 12 minutes "

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

"

3 Mins ON / 90s OFF x3
8 DB Snatch (L)
8 OH Reverse Lunges (L)
8 DB Snatch (R)
8 OH Reverse Lunges (R)
8 Burpee Touch

Rest 3 Mins (Incl. the 90s rest)

3 Mins ON / 90s OFF x3
12 Box Jump Overs
6/6 DB Thrusters
12 Cal Ski

"

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

"2 minutes on / 2 minutes off x 8 sets:

1. 20/15 cal AB + Max wall ball

2. 20/15 cal Row + Max Burpee

*alternate between 1 and 2 for 4 sets of each "

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

"

DELOAD WEEK

Every 2 Minutes x5
3 Box Back Squats @ 7RPE / 70%

FOR TIME

3 Rounds
16 Cal Bike
14 Thrusters @ 65lb
12 Bar over Burpees

15 Minute Cap

L1- 10 Cal Bike
L2- 12 Cal Bike
L3- As Written

"

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

"FRONT SQUATS"

Accumulate 30 Front Squats
(As little sets as possible)
@ 65-70% of last weeks Single.

“IMPOSSIBLE PUMP”

15 Min AMRAP
20 Air Squats
10 Wall Balls
20 Jump Lunges
10 Front Rack Lunge

RX: 135/95lbs INT: 115/85 - SC: 95/65lbs

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

"PARTNER MONDAYS

“DOWN UNDER”

For Time:

100 Doubles Unders
50 Box Jumps
100 Double Unders
40 Burpees To Target
100 Double Unders
50 KB Swings
100 Double Unders
40 Pull Ups
100 Double Unders
50 Handstand Push-Ups
100 Double Unders
40 KB Clusters

Time Cap: 35mins

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

-Olympic Weightlifting-

Warm up -
Pause power clean - 2 sec @knee
Pause Front squat - 2 sec @bottom
Tall clean

Main Work
From blocks
3 sets @40/45/50%
Power clean
Front squat
Squat clean

E2M x 5 - 3 cleans from blocks
Set 1 - 55%
Set 2 - 60%
Set 3-5 65%

Strength
Accessory - 3 sets
3 Clean pull from blocks @80-85% of clean
6 paused cyclist squats or paused front squat @RPE 7

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

Front Squat
E2:30 x 5
Building to a heavy 5
*Banded Crab Walks

Inerval Repeats
3min W/ 90s R x 5

21/15 Cal Row
9 Box Jumps
ME Power Cleans
75/95/115/135/155
45/75/95/115/135

EMOM x 10
1) Overhead Squat 10 reps (6/10)
2) Wall Sits 45sec

Giant Chipper
3 Rounds
9 Front Squat (55lbs)
into
3 Rounds
9 Burpee over Bar
6 Thruster (65lbs)
into
3 Rounds
6 Burpee over Bar
3 Squat Clean (85lbs)
(18min)

CAPACITY

E10MOM x 4
700m Ski
40/35 Cal Ass Bike
AMRAP of 1) Skipping 2) Wall Balls 3) Up Downs 4) Ski Cals
*until 8min

SWIMMING

"
Swim endurance set
Warm up, skills and drills
5:00-5:15
200m choice
2x50m Closed fist
2x50m Catch up
1x50m kick
2x50m single arm L/R
1x50m kick

5:15-6:00
Main set
150m easy
300m pull buoy hard
600m easy
300m pull buoy hard
150m easy

Cool down
150m choice

"

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

HYROX

"
Hyrox Threshold Repeats

1 Round Of:
8 Minute Window
- 800m Run
- Max Meters On Ski

90s Rest

8 Minute Window
- 800m Run
- Max Burpee Broad Jumps

90s Rest

8 Minute Window
- 800m Run
- Max Meters On Row

90s Rest

8 Minute Window
- 800m Run
- Max Walking Lunges (50/35)

90s Rest

"

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

20-18-16....2
Shuttle Runs
10-1
DB Deadlift
DB Squats
TTB

TC: 30 Mins.

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

GYMNASTICS/ SKILL

3 Rounds

50 Crossovers
5 D-HSPU/S-HSPU/HSPU/HS Hold
25 DU

WOD

AMRAP

4 HSPU
8 KB Swing 16
15 DU

TC: 18 Mins.

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

ALL IN!!

TEAM OF 2

300/220 Cal Bike

On 0:00 And Every 2:30Mins.

Complete

6 BBJO (sync)
10 Pull Ups / 8 B-MU

TC : 30Mins.

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

20-18-16....2
Shuttle Runs
10-1
DB Snatch 2x40/30
DB Squats
TTB

TC: 30 Mins.

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

ADRENALINE

Pull Up Strength

4 Rounds

14 Dual DB Bent Over Rows
12 Ring row
20s Chin up hold
12 Ring Tuck Ups

INDIVIDUAL WOD

2 Mins on 2 Mins off x 5

15/12 Cal Assault bike
Max Db box step over

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

UNITE

Strength

Individual

EMOM 12

1) Heel elevated Goblet squat 45s (Heavy)
2) Dumbell box step up 30s
3) Box jumps 15s

"Run for your life"

800m Run
20 Burpees
1000m/800m Ski
20 Burpees
800m Run

Max distance Ski in the remaining time

TC: 22 Mins

"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: 15min AMRAP
10 Cal Row
10 Burpees over Rower
20 Alternating V Ups

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

HSPU week 2 (chose kipping or strict)

4 x sets

70% of max reps
60%
50%
40%

Level 1
4 sets

2/3 Hs Negatives Or 30s HS hold
5-8 Box Pike HSPU

Scaled Find a DB press 4 sets of 8 reps at 70% of your 10-rep max 30s hollow hold between each set.

In 14 minutes:

3 Rounds:
10 Shuttle runs (25ft each, touch the floor)
15 Pull-ups

3 Rounds:
10 Shuttle runs (25ft each, touch the floor)
10 Chest-to-bar pull-ups
AMRAP (remaining time):
10 Shuttle runs (25ft each, touch the floor)
5 Bar muscle-ups

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

-Team Up Tuesday-

---Post Malone---
Partner Workout
P1:
400/300m Row

P2:
AMRAP Until P1 is done
12 Wall Balls
8 Box Jump Overs
4 S/A Devils Press

Score = Rounds and Row Meters

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

"Gymnastics (2/4)

Every 2 minutes for 4 sets:
6 Weighted strict pull up

"AMRAP for 20 minutes "
20 alternating DB snatch (50/35)
20 Wall Ball
20 Burpee over DB

*score: total reps "

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

"5 rounds:
400m Run
30 Push up
20 Dual KB deadlifts (2x24/16)

*time cap: 30 mintues "

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

"

2 Mins Work / 1 Minute Rest x10

a) 12-15 Jumping Pull-ups
10 V-Ups
Max Cal Bike

b) 15 Cal Bike
Max Slamball Cleans

"

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

"

GYMNASTICS

Every 90s x8
1- 6-8 Box Dips
2- 5-8 Strict Pull-ups (Banded)
3- 60s Top Plank Hold

AMRAP x12 Mins
5 Pull-ups
10 Push Ups
15 KB Swings

L1- 8kg
L2- 12kg
L3- 16kg
Spicy - 20kg

"

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

"OCTOBER FOCUS - STRICT-NASTICS"

EMOM 12’
MIN 1: 6 Weighted / Negative Pull Ups (3secs)
Min 2: 10 Weighted / Negative Push Ups (3secs)
Min 3: 2-5 Plate Support Pistols (Each Side)

Quality Reps Only!

“TIC – TAC – TOE”

21 – 15 – 9
DB Hang Clean & Jerk
Toes To Bar
- Rest 2 min -
15 – 12 – 9
DB Snatches
Pull Ups

Time Cap: 15mins

RX+: 70/50lbs
RX: 60/40lbs
INT: 50/35lbs
SC: 40/25lbs

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

“MATT ATTACK”

EMOM 30""

Min 1: 14/11Cals Row
Min 2: 8 SA DB Devil Press
Min 3: 14 V Ups
Min 4: 14 Wall Balls
Min 5: 3 Wall Walks

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

Bar Muscle UPs
3 Rounds
5 Kip Swings
5 Jump to Hollow
5 Low Bar Transition Turn Around
3 Big Kip with Lat Press
8min
Jumping BMU attempts
Banded BMU
BMU and Stringing them together

AMRAP 20
15 Cal Bike
10 Burpees to target
5 BMU/8 Strict Pull ups/15 Ring Rows

Push Press
E90s x 7
3 Reps
(ss)
15 Wall Angels

AMRAP 10
5 C2B/9 Pull ups
10 db box step ups
5 HSPU or Box Pike

TRIATHLON

"
45 min AMRAP
IN PAIRS

60/40 Cal C2 bike
400m run
50/35 cal C2 bike
200m run
30 down ups
20 jumping lunge
10 heavy goblet squats

"

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

COMPETE

"

Precision Focus

3 Rounds For Time

CAP 18

40 Wall Balls
30 DB Box Step Overs 2 x DB
20 Sync Toes To Bar / 30 Sync DB Hang Snatch

Rest

2 On 1 Off x 3 Sets

30/25/20 Cal Bike
Max Sandbag Cleans

"

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

Outdoor Endurance:
In Pairs

1000m run TOGETHER

3000m row
Every switch perform 20 Synchro Air Squats

800m Run TOGETHER

200 Cal Bike
Every Switch Perform 10 Synchro KB Swings

400m Run TOGETHER

100 Box Jump Overs
Every Switch perform 10 Synchro KB SDHP

You must complete A before moving to B and then C

Time Cap: 60

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

Functional Bodybuilding

Part A

Chest and Back
10 barbell bent over rows
12 banded chest flys
Rest 90s x 3

"Shoulders"
10 DB front raises
10 DB lateral raises
15 Banded pull aparts

Rest 90s x 3

Part B

"Legs and Core"
8 DB front rack atlas squats (heavy)
10 weighted sit ups (DB across chest)

Accessories
"Pump session for quality"
AMRAP7
2-4-6-8
push ups
ring rows
v ups

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

TEAM OF 2

3 Rounds

800m Row
50 Wall Balls 14
40 Burpee (touch Rig)
30 SDHP 16 (sync)

TC: 30 Mins.

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

ALL IN!!

TEAM OF 2

220 Cal Bike

On 0:00 and every 2:30min

Complete

6 BBJO (sync)
10 Pull Ups / 8 B-MU

TC: 30 Mins.

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

GYMNASTICS/ SKILL

3 ROUNDS

50 Crossovers
5 D-HSPU/S-HSPU/HSPU/HS Hold
25 DU

WOD

AMRAP

4 HSPU
8 KB Swing 24/16
15 DU

TC : 18Mins.

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

TEAM OF 2

3 Rounds

1000/800m Row
50 Wall Balls 20/14
40 Burpee (touch Rig)
30 SDHP 24/16 (sync)

TC: 30 Mins.

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

UNITE

Squat Clean & Jerk Workshop (P2)

PARTNER WOD
YGIG Split However (Unless Stated)

3 Rounds

800m Run (Together)
20 Bar facing Burpees
20 Synchro TTB
20 Clean & Jerk 135/95#

TC: 21 Mins

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

HYBRID

"Wiping the floor"

On a Running Clock

On 0:00

10 Rounds each (20 Rounds total)

10/7 Cal Bike

At 12:00

5 Rounds Each (10 Rounds total)

10 KB Swings
30 DU/60 SU

At 25:00

100/80 Cal Bike

Cap 35 Mins

Finisher:

EMOM 6

1) Dumbell Hammer curls 30s
2) 30s Head hang

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

-Warrior Wednesday-

INDIVIDUAL

5 Rounds:
20 Wall Ball
20 Sumo Deadlift High Pull
20 Hanging Knee Raises
20 Step Overs
*Rest 2min after each round

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

--No Handlebars--

For Time:
1,500/1,200 Meter Row
100 Double Under's
50/35 Calorie Assault Bike
100 Double Under's
1,500/1,200 Meter Row

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

- Wa7sh Wednesday -

EMOM 24

1 - 12/9 Cal Ski
2 - Round 1 DB Farmers Carry Round 2 Bear Crawl
3 - 50 Double Under's
4 - Strict Pull Ups

Alternate the travel between bear crawl and farmers carry each round 45s work time

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

"Weightlifting (2/4)

Every 2 minutes for 6 sets:
1 Split Jerk w/ 3 sec pause in dip and catch

*add weight each set "

"3 rounds:
400m Run
20 Push Jerk (135/95)

*time cap: 15 minutes "

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

"AMRAP for 10 minutes
10/7 cal Ski
10 Box jump over
10 alternating DB snatch

*rest 5 minutes

AMRAP for 10 minutes
10 alternating DB clean and jerk
10 single DB box step over
10/7 cal Ski "

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

"

Warrior Wednesday
In Pairs

80 DB Box Step Ups @ 1xDB
80 Wallballs
80 Alt. DB Hang Clean & Jerk
80 Wallballs
80 DB Box Step Ups

*Every 5 Mins (incl. 00:00)
20 Cal Row

30-35 Min Cap

"

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

"

OLY LIFTING - CLEAN & JERK

Every 2 Mins x 5 Sets

3x 1 Power Clean + Split Jerk

Start at 6RPE and build over the sets

INTERVALS

3 Minutes Work / 1 Minute Rest x3
6 Front Squats
9 Push Jerks
30 DUs / 60 SUs

L1 - >55lb
L2 - 65-75lb
L3 - 85lb
Spicy - 95lb

"

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

"SNATCH COMPLEX"

Build To A Heavy Complex
1 Hang Snatch
1 Snatch
2 Overhead Squat

Go Every 2:00 x 7 sets

“SUPERGLUE”

7 Rounds For Time:
3 Wall Walks
6 Echo Bike
9 Overhead Squats

Time Cap : 18mins

RX+: 135/95lbs
RX: 115/85lbs
INT: 95/65lbs
SC: 75/55lbs

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

“BLOWERS”

4 Sets

Every 9:00

5 Down Ups
200m Ski
5 Burpee Over Rower
300m Row
5 Burpee Pull Up/Broad Jump
400m Run

(Earn Your Rest)

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

-Olympic Weightlifting-

Warm up -
Pause power clean - 2 sec @knee
Pause Front squat - 2 sec @bottom
Tall clean

Main Work
From blocks
3 sets @40/45/50%
Power clean
Front squat
Squat clean

E2M x 5 - 3 cleans from blocks
Set 1 - 55%
Set 2 - 60%
Set 3-5 65%

Strength
Accessory - 3 sets
3 Clean pull from blocks @80-85% of clean
6 paused cyclist squats or paused front squat @RPE 7

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

5 Rounds for Time
600m Row
400m Ski
200m Run
15m Broad Jumps

1min Rest between rounds

Finisher:
Time taken to complete = Wallballs

40min cap

Partner Chipper
100 Cals Bike
into

30 Rounds
8 V ups
10 KB Swings

(40 min)

LIFTING

Warm up;
3 Sets: 2 reps of each
muscle snatch from hip
BTN snatch grip press
OHS
Snatch drop

E75'sx5
Squat snatch from hip
Pause hang snatch

E2M x 6
1 Snatch
1OHS

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 than last week
10x50 2s faster than last week
15x25 1s faster than last week

Cool down 100m easy

"

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

HYROX

"

Hyrox General Strength

8/8 barbell reverse lunges
X 3 go every 2:30

Pull: Week 2 of pull up progressions

5 x 75% of your pull ups test
with a 2 second pause at top of the movement
60 - 90s Rest Between Sets

Finisher
400m run
Into 2 x unbroken jump lunges lowest interval
from week1

Rest 90s x 3

"

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

EMOM 20

1. 10 KB Thrusters 2x12
2. 15 Hollow Rock
3. 8 Cal Bike
4. 15 KB Swing 16

Rest 2 Min. complete 2 more
rounds.

TC: 30 Mins.

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

LIFTING

Snatch Deadlift
3 x 3

Hang Power Snatch
3 x 3

21-15-9-6-3

BOB
Hang Power Snatch 75
TTB/HKR

TC: 18 Mins.

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

LIFTING

Snatch Deadlift
3 x 3

Hang Power Snatch
3 x 3

WOD

21-15-9-6-3

BOB
Hang Power Snatch 95/75
TTB

TC : 18Mins.

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

100 Push Ups
80 DB Lunges 50/35
60 DB C&J 50/35
40 Box Jumps
10 Pull Up
10 Wall Walk

50 Push Ups
40 DB Lunges 50/35
30 DB C&J 50/35
20 Box Jumps
5 Pull Up
5 Wall Walk

TC: 30 Mins.

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

ESCALATE

Individual METCON
40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Max Row Calories
2. Max Plank

Rest: 1'

B) Alternating Between 1,2 (3R)
1. Max Bike Calories
2. Max Ankle Taps

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. 12/9 Row Calories
2. 16 Pike Up on WB
3. 12/9 Bike Calories
4. 32 Russian Twists

30 Mins

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

MAYHEM

HOPE AND A SKIP

6000m/5000 Ski/Row

Every 3:30 Both Partners Complete

A) 10 Pull ups

B) 12 Dumbell HC+J

C) 8 HSPU/ HR push up (No box push up)

D) 8 Down ups

TC:35 mins

CORE FINISHER

Every 2:30 x 3

15 V-ups
30s Plank
15 V-ups

"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: 3min work, 2 min rest x 3 sets
15 Deadlift
10 Hang Power Cleans
5 Burpees
Max Cal Bike in time remaining.

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

10-minute EMOM
Odd minutes: 2 Power Cleans at 75%
Even minutes: 1 Full Clean at 80%

Amrap 15
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes To Bar

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

- Thursday Intervals -

Teams of 2 IGYG Full Rounds

Row 25/20
Ski 20/15
Bike 10/6 Calories

Score total Rounds and cals

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

"Cardio Day

Every 10 minutes for 3 sets:
800m run (together)
60/40 cal Ski
Max cal Row

*score: total row cals "

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

"6 rounds for Max Reps:

1 minute cal Row
1 minute of DB bench press (2x50/35)
1 minute of Strict Pull up / Banded Pull up
1 minute of Weighted Sit up
1 minute Rest "

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

"

Individual

4 Sets
12-20 Cal Bike
30 KB Swings
20 HR Push Ups

Rest 1 Min between sets

Scale HR Push ups to 10-15 if needed

Optional Finisher
30s ON / 30s OFF x 6-8 Minutes
Bike Sprints

"

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

"

BOOTY AND ABS DAY

Every 3 Mins x4
10 BB Hip Thrusts w/ 2s pause
12 Dual DB Reverse Lunges

FOR TIME

50 Dual DB Deadlifts
50 Box Jumps
50 TTB / Hanging Knee Raises
50 Box Jumps
50 Dual DB Deadlifts

15 Min Cap

"

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

“EL JUEGO”

3 Rounds For Time:
50/40 Cals Row
100 Crossovers
40 Kettlebell Deadlifts
20 HSPUs
20 Burpees Over Rower
20 Kettlebell Box Step Overs

Time Cap : 35mins

"CORINTHIANS”

Buy In: 50 Butterfly Sit Ups

21-15-9
HR Push Ups
Toes To Bar

Into

21-15-9
STOH
Shuttle Run

Into

21-15-9
DB Squats
Burpee Pull Up???

Cash Out: 100 V Ups

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

Deadlift
E2:30x 5
5 x 5
Building in weight, heavy 5
*Deadbugs 15/15
Partner Workout
100 Cal Bike
75 Push Jerks
60 Burpees over bar
75 FR Reverse Lunges
100 Cal Bike

(20min)

EMOM 12
1) 5 Hang Power Clean
2) 5 Flip Flop Burpee over Bar

EMOM 10
2) 6 Burpee over bar

EMOM 8
1) 3 Hang Power Clean
2) 7 Burpees

GYMNASTICS

Handstand Walk
Week 2

COMPETE

"

Precision Focus

3 Rounds For Time

CAP 18

40 Wall Balls
30 DB Box Step Overs 2 x DB
20 Sync Toes To Bar / 30 Sync DB Hang Snatch

Rest

2 On 1 Off x 3 Sets

30/25/20 Cal Bike
Max Sandbag Cleans

"

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

TRIATHLON

"
Walking lunge test

A) Max weight for 10 steps

B) Bulgarian split squats
4 sets
8 reps e/s

EMOM 10 - assault bike
A) 10s sprint 50s recovery spin

EMOM 10 - C2 Bike
A) 40s sprint 10s recovery

"

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

100 Push Ups
80 DB Lunges 35
60 DB C&J 35
40 Box Jumps
10 Pull Up
10 Wall Walk

50 Push Ups
40 DB Lunges 35
30 DB C&J 35
20 Box Jumps
5 Pull Up
5 Wall Walk

TC: 30 Mins.

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

ACCESSORY

4 Rounds

10-8-6-4
Seated BB S-Press
5/5 DB Box Step Up 35

Complex
10 Hollow Rock
10 V-Up
20 Crunches

Buy In : 40 Cal Ski

5 Rounds

10 DB BSO 2x25
15 STO
20 Lunges

Buy Out : 20 Cal Ski

TC: 16 Min.

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

ACCESSORY

4 ROUNDS

10-8-6-4
Seated BB S-Press
5/5 DB Box Step Up 50/35

Complex :
10 Hollow Rock
10 V-Up
20 Crunches

WOD

Buy In : 50/40 Cal Ski

5 ROUNDS

10 DB BSO 2x35/25
15 STO
20 Lunges

Buy Out : 25/20 Cal Ski

TC : 16Mins.

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

EMOM 20

1. 10 KB Thrusters 2x16/12
2. 15 Hollow Rock
3. 12/8 Cal Bike
4. 15 KB Swing 24/16

Rest 2 Mins. Complete 2 more
Rounds

TC: 30 Mins.

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

MAYHEM

INDIVIDUAL WOD

4 Rounds For Time:

400m Run
30 Wall Balls
20 Burpee
10 Chest To Bar Pull Up

Cap 28min

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

VO2

"Grumble"

2 Sets

5:00/4:00/3:00 Work

12/9 Cal Bike
15 Box jump
18 Toes to Bar

A) Max DB Thrusters in remaining time

B) Max Dumbbell Devils press in remaining
time

1st Set Db thrusters
2nd Set Db devils press

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

-Friday Cardio Day-

With a Parter
TC 30min
50-40-30-20-10
Skips (each)
Single Arm DB Thruster
Sit Up
DB Snatch
Jumping Pull Ups

* All Reps shared "

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

Back Squats

3 sets of 10 at 90% of 20RM
Go every 3mins

Teams of 2
2 rounds for time

100/80 Cal Ski
100 Wall Balls
50 Double DB Burpee Box Step Overs

2 x 50/35lbs

TC: 25 mins

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

- Big Friday -

5 Rounds:
400m Row
30 AB Mat sit ups
20 Dual KB deadlifts (2x24/16)

*time cap: 30 minutes

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

"5 rounds for Max Reps

1 minute of cal AB
1 minute of Overhead Squats (95/65)
1 minute of Bar muscle ups / Chest to bar
1 minute Rest

*score: total reps after 5 rounds

*optional RX+ barbell - 135/95lb"

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

"With a partner

6 rounds (each):
30/20 cal Row
30/20 cal AB

*both machines working at the same time

*time cap: 30-35 minutes "

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

"

In Pairs

7 Minutes on / 3 Minutes off x3

400m Row
20 Burpee Broad Jumps
400m Ski
Max Cal Assault Bike

"

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

"

In Pairs

7 Minutes on / 3 Minutes off x3

400m Row
20 Burpee Broad Jumps
400m Ski
Max Cal Assault Bike

"

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

"STRICT PRESS"

5 Reps x 5 Sets
Go Every 2:00

Add Weight Each Set
(Heavy 5)

“ROOSTER”

3 Rounds
100m Run
9 Cleans

3 Rounds
200m Run
6 Push Jerks

3 Rounds
300m Run
3 Clean & Jerk

Time Cap: 15mins

RX: 135/95lbs
INT: 115/85lbs
SC: 95/65lbs

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

HSPU Strength
E2MOM x 6
x' of unbroken HSPU
or
EMOM 12
1) 3 negative HSPU
2) 30sec HS hold
3) 10/10 Single DB tricep ext

For Time (15min)
20-15-10-15-20
T2B
30-20-10-20-30
Wall Balls
* 30 Double unders

Deadlift Volume
E2MOM x 4
10 Reps, 8/10
(ss)
10/10 DeadBugs

Interval Repeats
5min W/1min R x 3
3 - 6 -9 - 12 - ....
Toes to Bar
Box Jump over
*20 Double Unders after each Round*

CAPACITY

E5MOM x 6
A) Row 500m
15 Sit ups with med ball
8 Devil press (single arm)

B) Shuttle Runs 20
20 Burpee to target
15m Sandbag Carry

HYROX

"

Hyrox Race Workout

1km Run
500m Ski

1km Run
80m Broad Jumps

800m Run
500m Row

800m Run
Accumulate 2:00 Kb Hold

400m Run
80m Weighted Lunges

400m Run
50 Wall Balls

T/C - 45

"

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

Functional Bodybuilding

Part A

Chest and Back
10 barbell bent over rows
12 banded chest flys
Rest 90s x 3

"Shoulders"
10 DB front raises
10 DB lateral raises
15 Banded pull aparts

Rest 90s x 3

Part B

"Legs and Core"
8 DB front rack atlas squats (heavy)
10 weighted sit ups (DB across chest)

Accessories
"Pump session for quality"
AMRAP7
2-4-6-8
push ups
ring rows
v ups

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

GYMNASTICS/ INTERVALS

4 ROUNDS

10/7 Cal Bike (sprint)
30sec Ring hold/ Plank

Rest 1Min.

WOD

10 ROUNDS

10/7 Cal Bike
6 KB Tators 16/12
10 HR Push Ups

TC : 18Mins.

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

2 Rounds

500/400m Ski
10 Angel Press 50/35
30 Air Squats

2 Rounds

400/350m Ski
10/10 STO 50/35
20 Burpees

1 Round

750/600m Ski
20 Angel press 50/35
60 Air Squats

TC: 30 Mins

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

"For time:

21-15-9-9-15-21

Cal Ski
Hand release Push up
Dual DB box step over (2x35/22.5 - 24/20)

*Optional RX+ DBs - 2x50/35"

"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

ENDURANCE

TEAM OF 2

3 ROUNDS

30 KB Hang C&J 20/12
50 Burpee Over Rower
50/40 Cal Row
30 Wall Ball Sit Ups 14/10

TC : 30Mins.

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

ADRENALINE

"Pull up progression"

EMOM 12

1) 14 Gorilla Rows
2) 30s Chin up hold
3) 12 Ring row
4) 30s Hollow Rock

"Heavy Legs"

2 Mins on 2 Mins off x 5

15/12 Cal Assault bike
Max Db box step over

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

"With a partner

5 rounds:
400m Run (together)
30 HSPU
20 Sandbag Clean

*time cap: 30-35 minutes"

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

"With a partner

Every 10 mintues for 3 sets:
800m Run (together)
40 Dual KB squat (2x16/12kg)
20 Burpee over KBs
Max cal AB

*share reps however

*score: total cals after 3 sets "

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

"

SNATCH

Every 2 Mins x5
3x 1 Snatch Pull + 1 High Hang Power Snatch

FOR TIME

2 Mins ON / 2 Mins OFF x4
15 Cal Bike
Max Power Snatch*

L1- >55lb
L2- 65lb
L3- 75lb
Spicy - 85lb

"

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

AEROBIC BODYBUILDING

"THE SETS”

(10 Mins Steady AMRAP)
45secs Cardio Machine
8/8 Seesaw DB Bench Press
8/8 Seesaw DB Bentover Row
16 V Ups

(10 Mins Steady AMRAP)
45secs Cardio Machine
8/8 Seesaw DB Z Press
8/8 Death March
16 In Out Crunches

(10 Mins Steady AMRAP)
45secs Cardio Machine
8/8 DB Walking Lunges
8/8 DB Staggered Glute Bridge
16 Laying Leg Raises

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

Overhead Strength
E90s x 5
2 Snatch Grip PP + 2 OHS

E2MOM x 3
10 OHS

For time: (16min)
21 Hang Squat Snatch
42 Cal Row
15 Hang Squat Snatch
30 Cal Row
9 hang squat snatch
18 cal row
(95/65)

AMRAP 30

Ski 15/12
Box Step over (with KB) 12
Bear Crawl 15m
Turkish Get ups 2/2
Hang Snatch (kb) 8/8

ENDURANCE

"

Teams of 3
Two on machine
One on TK
3km row
TK 1 round of DB DT each arm
12 DB DL
9 DB HPC
6 DB STOH
3km ski
TK Strict Cindy
5 pull ups
10 push ups HR
15 Air squats
300 cal bike
TK
15 V-ups
12 Russian twists
9 Tuck sit ups
50 min cap

"

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

2 ROUNDS

500/400m Ski
10 Angel Press 50/35
30 Air Squats

2 ROUNDS

400/350m Ski
10/10 STO 50/35
20 Burpees

1 ROUND

750/600m Ski
20 Angel press 50/35
60 Air Squats

TC: 30Mins

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

"Accessories"

4 Sets
x Strict ring dips/20s Ring support holds
x strict pull ups/banded pull ups
7/7 Landmine overhead sit ups

Chose a rep scheme you can perform across all sets

"INTERVALS"

2 On 2 Off x 4
15/12 Calorie Bike
15 Push Ups
Double Unders

Score double unders

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

- Sunday Sweat Fest -

EMOM 25

1 - 15 Kipping/Jumping Pull Ups
2 - 14 Slam Ball bear hug box step ups
3 - 50 Double Unders
4 - 15/12 Cal Ski
5 - Rest

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

MAYHEM

PARTNER WOD

YGIG, Complete in any order

3000/2700m Row
200/160 Cal bike
100 DB Snatch 50/35#
50 Toes to bar

TC: 35 mins

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

LIFTING

COMPLEX

5 Rounds

1 Power Clean
1 Squat Clean
1 Front Squat
1 STO

WOD

3 Rounds

Every 2mins. complete

1. 10/7 Cal Bike
20 Wall Balls 20/14

2. 10/7 Cal Bike
15 Burpee Over bar

3. 10/7 Cal Bike
10 Clean & Jerk 135/95

TC: 18Mins.

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

ALL IN!!

TEAM OF 2

110 Cal Row (11's)
P2 - 8 TTB/SLR/HKR
8 BJO

AFTER

110 Cal Ski (11's)
P2 - 6 Angel Press 35
8 G-Squat

AMRAP Cal Row remaining time

TC:30Mins.

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

"

BOOTY AND ABS DAY

Hip Thrusts

Every 2:30-3:00 Mins x4
8 BB Hip Thrusts @ 8RPE
8 Tuck Ups (Feet on rower)

"

AMRAP x6
12 Dual KB Swings
10 HSPU / DB Push Press
30 DUs / 60 SUs

Rest 2 Mins
x2

L1- 2x6kg
L2- 2x8kg
L3- 2x12kg
Spicy- 2x16kg

"

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

MAYHEM

"Split"

Partition how you like in a pair

3000/2700m Ski
200 Cal Assault bike
100 DB Snatch
100 Toes to bar

TC: 40 mins

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

"

For Time
Individual

5 Rounds
12 Cal Bike
15 Medball Cleans

Rest 2-3 Mins

5 Rounds
12 Slams (Heavy!)
15 Box Jump Overs

(26 Min Cap)

Finisher
3 Rounds
30s Top Plank
Rest 20s
30s Max V-Ups
Rest 20s

"

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

5 ROUNDS

30/22 Cal Row
100 DU/150 SU
10 Angel Press 50/35
30 Sit Ups

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

5 ROUNDS

22 Cal Row
100 DU/150 SU
10 Angel Press 35
30 Sit Ups

TC :30Mins.

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

ADRENALINE

Gymnastic Strength

EMOM x 8

Min 1 - 4 Strict Pull Ups

Min 2 - 12 KB Gorilla Row @AHAP

Individual Workout

18' AMRAP

4 Dual KB Hang Cleans 24/16Kg
8 Burpee Box Jump Overs 24/20”
12 KB Swings
16 Wall Balls 20/14#

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

ALL IN!!

TEAM OF 2

150/110 Cal Row (15/11's)
P2 - 8 TTB/SLR/HKR
8 BJO

AFTER

150/110 Cal Ski (15/11's)
P2 - 6 Angel Press 50/35
8 G-Squat

AMRAP Cal Row remaining time

TC:30Mins.

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

LIFTING

COMPLEX

5 Rounds

1 Power Clean
1 Squat Clean
1 Front Squat
1 STO

WOD

3 Rounds

Every 2mins. complete

1. 10/7 Cal Bike
20 Wall Balls 14

2. 10/7 Cal Bike
15 Burpee Over bar

3. 10/7 Cal Bike
10 Clean & Jerk 95

TC: 18Mins.

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

"

OLY LIFTING

Clean & Jerk Complex

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

*Aim to go heavier than last week"

"

PARTNER WORKOUT

For Time

30 Cal Bike
30 Hang Power Cleans @ 6RPE
20 Cal Bike
20 Hang Power Cleans @ 7RPE
10 Cal Bike
10 Hang Power Cleans @ 8RPE

15 Min Cap

*Everything split YGIG - Increase weight every set

"

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

"

Intervals

In a 4 Min Window
15 Cal Row
15 Burpees
Max DB Movements

Rest 2 Mins
x6

1- Snatch
2- Reverse Lunges
3- Hang Clean & Jerk

(36 Mins Total)

"

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

UNITE

Strength

4 sets (1 Set every 3:00)

10 Bulgarian Split squats e/s
10 Weighted Glute bridges

"Apples"

5 sets

400m Run
15 KB swing
15 Chest to Bar/pull up/Ring row

TC: 20 Mins

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

5 ROUNDS

15 Wall Balls 20/14
12 KB Hang Clean 2x20/12
9 TTB

5 ROUNDS

15 Wall balls 20/14
12 Double KB Swing 2x20/12
9 TTB

TC: 30Mins

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

5 ROUNDS

15 Wall Balls 14
12 KB Hang Clean 2x12
9 TTB

5 ROUNDS

15 Wall balls 14
12 Double KB Swing 2x12
9 TTB

TC : 30Mins.

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

UNITE

Build To Heavy Squat Clean & Jerk

(10mins Cap)

PARTNER WOD
YGIG Split However (Unless Stated)

5 Rounds For Time

400m Run (Together)
20 Pull Ups
10 Clean & Jerk 155/115#

TC: 20 Mins

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

GYMNASTICS/ SKILL

EMOM 9

1. 12 Pull Ups/10 CTB/ 8 B-MU
2. 75/50 DU/ 75 SU
3. 14 DB OH Lunge 2x40/30

REST 1

EMOM 9

1. 12 HSPU
2. 50 Crossovers/ SU
3. 14 DB Front Rack Lunge

REST 1

EMOM 9

1. 12 Pull Ups/10 CTB/ 8 B-MU
2. 75/50 DU/ 75 SU
3. 14 DB OH Lunge 2x40/30

TC:30 Mins.

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

GYMNASTICS/ SKILL

EMOM 9

1. 12 Pull Ups/10 CTB/ 8 B-MU
2. 75/50 DU/ 75 SU
3. 14 DB OH Lunge 2x30

REST 1

EMOM 9

1. 12 HSPU
2. 50 Crossovers/ SU
3. 14 DB Front Rack Lunge

REST 1

EMOM 9

1. 12 Pull Ups/10 CTB/ 8 B-MU
2. 75/50 DU/ 75 SU
3. 14 DB OH Lunge 2x30

TC:30Mins.

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

"

GYMNASTICS

Rope Climbs

15 Mins Practice

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

- Footwork from box
- Jump to footwork
- Half Rope Climb

"

Every 2:30 Mins x6

1) 2-3 Rope Climbs + 9 Cal Row

2) 15 TTB + 15 Wallballs

3) 9 Cal Row + 12 HR Push Ups

*Complete work within 2 mins

"

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

"

Warrior Wednesday
In Pairs

For Time
10-20-30-40-50
Cal Ski
DB Box Step Ups @ 1xDB
Synchro Sit Ups

"

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

HYBRID

"Knees Weak"

4 minutes on / 1 min off x 6

500m/400m Row
10 Burpees

A) Max Wall balls
B) Box Jumps

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

4-8-12-16-20-24-28
Cal Bike
2-4-6-8-10-12-14
BBJO
D-Ball Squat Clean 45/30

WHEN DONE WITH WORKOUT COMPLETE
AMRAP

4 Burpees
6 D-Ball BSO
8 Cal Bike

TC : 30Mins.

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

4-8-12-16-20-24-28
Cal Ski
2-4-6-8-10-12-14
BBJO
D-Ball Squat Clean 30

WHEN DONE WITH WORKOUT COMPLETE
AMRAP

4 Burpees
6 D-Ball BSO
8 Cal Ski

TC :30Mins.

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

ESCALATE

Individual METCON

4 minutes on / 1 min off x 6

A) 400m Run
10 Burpees Over Rower Max Cal Row

B) 200m Run
20 Box Jump Overs
Max Cal Bike

*Alternate between A & B

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

LIFTING

BACK SQUAT

5 x 3

WOD

3 Rounds

30 Back Squats 95/75
30-25-20
Down Ups
30 Plate Sit Ups to OH 25/15

TC: 18Mins.

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

LIFTING

BACK SQUAT

5 x 3

WOD

3 Rounds

30 Back Squats 75
30-25-20
Down Ups
30 Plate Sit Ups to OH 15

TC: 18Mins.

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

"

SQUAT DAY

Reverse Lunge Cycle

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

14 Min Cap"

"

FOR TIME

10 Rounds
9 Front Squats
6 Box Jump Overs

L1- >55lb
L2- 65lb
L3- 75lb
Spicy - 85lb

12 Min Cap

*If class is busy, do P1 squat / P2 burpees

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

"

Intervals

EMOM x30
1- 12 Cal Row
2- 15 Wallballs
3- 12 Cal Bike
4- 15 KB Swing @ 16kg
5- Rest

"

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

BUY IN: 50 V-Ups

5 ROUNDS

10 Shuttle Run
300/220m Ski
8 Laps Farmers Carry 2x50/35
15 Deadlifts

BUY OUT: 50 V-Ups

TC : 30 Mins.

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

BUY IN: 50 V-Ups

5 ROUNDS

10 Shuttle Run
12 Cal Bike
8 Laps Farmers Carry 2x35
15 Deadlifts

BUY OUT: 50 V-Ups

TC : 30Mins.

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

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

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

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

"

SNATCH

Every 2 Mins x5
1 Snatch Pull + 1 Hang Power Snatch*

*3s Pause in the catch"

"

FOR TIME

Every 3 Mins x5
8 Bar Facing Burpees
8 Pull-ups / Jumping Pull-ups
1 Snatch @ 8RPE*

"

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